Magnesium for Sleep: A Good Idea?

Caya KerkhofOrthomolecular Advisor01 july 20244 min. reading time

We all experience it sometimes: a night where you just can't fall asleep, where your thoughts won't settle, or mosquitoes, the heat, or your partner keep you awake. The next day, you feel tired, irritable, and coffee becomes your lifeline to get through the day. Sleep, particularly quality sleep, is crucial for a day full of energy and focus. What role does magnesium play in our sleep?

The Importance of Sleep

Our sleep consists of four different stages that are cycled through multiple times in a healthy sleep. On average, we go through 4 to 6 of these sleep cycles each night, with each cycle lasting 90 to 120 minutes.

Sleep plays an important role in processing and storing information acquired during the day. During the deep sleep stages, memories are consolidated, meaning your brain processes and stores new information for later use. This is important for learning and remembering new things. A good night's sleep is beneficial for your concentration and helps you make better decisions.

During sleep, various important recovery processes occur in your body. Sleep is essential for the repair of our muscles and tissues and for our immune system. Without sufficient sleep, your body cannot properly perform these recovery processes.

Magnesium for Sleep: How Does It Work?

Magnesium plays a crucial role in our body. The mineral is beneficial for muscles, the nervous system, and our mood, and contributes to a clear mind. All things that are very pleasant before going to bed.

The next day, magnesium activates your body's natural energy, helping you to wake up feeling refreshed.

Which Magnesium for Sleep?

Not all magnesium supplements are the same. Some forms are better absorbed by our body than others. For a good night's sleep, magnesium bisglycinate is a form that is often chosen. This form of magnesium is bound to the amino acid glycine.

Other forms such as magnesium citrate, magnesium malate, and magnesium taurate are also well-absorbed forms. It is important to choose the right form of magnesium that best suits your body and needs.

Read more about when to use which type of magnesium.

4 Practical Tips for Better Sleep

In addition to using magnesium, there are other tips you can apply to sleep better:

Create a regular sleep routine: go to bed and wake up at the same time every day, even on weekends. Read our 8 tips for a healthy sleep rhythm.

Limit caffeine and alcohol: caffeine and alcohol can disrupt your sleep, especially if consumed late in the day.

Ensure a dark, quiet, and cool bedroom: this helps your body to enter sleep mode.

Avoid screens before bed: the blue light from phones and computers can disrupt melatonin production.

Magnesium and Diet: What Should You Eat?

You can also obtain magnesium from your diet. Foods rich in magnesium include dark green leafy vegetables like spinach and kale, nuts and seeds, fish such as salmon and mackerel, and whole grains. A diet rich in these foods can contribute to a good night's sleep. For example, add a handful of almonds to your evening routine or eat a spinach salad for dinner.

Magnesium Foot Bath for Sleep

A relaxing magnesium foot bath before bed can work wonders for your sleep. By soaking your feet in a bath with magnesium flakes, your body can absorb the mineral through the skin. This helps relax your muscles and calm your mind, making it easier to fall asleep.

Tip: add a few drops of lavender oil for an extra calming effect.

When to Take Magnesium?

Magnesium supplements are best taken 30 minutes to 2 hours before bed. Preferably do this on an empty stomach so the mineral can be well absorbed into your system. If you notice stomach discomfort, it may be helpful to take magnesium after a light snack to avoid any discomfort.

Is Too Much Magnesium Bad for Sleep?

It is important to pay attention to the dosage when taking magnesium. Too much magnesium can cause issues such as loose stools, which is not conducive to sleep. The solution is simple: reduce the dosage until your stools return to normal.

It is therefore wise to adhere to the recommended dosages. The Nutrition Centre advises a daily intake of 350 mg of magnesium for adult men and 300 mg for women. However, if you exercise a lot or are under stress, your magnesium needs may be higher.

Amino-chelated forms of magnesium, such as taurate, malate, and bisglycinate, are generally better tolerated and less likely to cause side effects.

Good to Know

Magnesium can be a valuable addition to your evening routine if you struggle with sleep. Whether you choose supplementary magnesium, a relaxing foot bath, or magnesium-rich foods, it can all help support your body and mind for a good night's sleep.

For more tips and advice, contact our Health Coaches or view our other blogs on sleep and health.

Sources

Honma, K., Hashimoto, S., Natsubori, A., Masubuchi, S., & Honma, S. (2013). Sleep-wake cycles in Humans. Indian J Sleep Med, 8, 56-62.
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.
Vyazovskiy, V. V. (2015). Sleep, recovery, and metaregulation: explaining the benefits of sleep. Nature and science of sleep, 171-184.
Clark, I., & Landolt, H. P. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep medicine reviews, 31, 70-78.
Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in physiology, 13, 943108.
Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or reality—transdermal magnesium? Nutrients, 9(8), 813.