In the search for a good night’s rest, magnesium has recently become a popular supplement to consider. Quality sleep can be difficult to achieve for many reasons, so when something might help improve rest, people are often willing to give it a try.

While magnesium may provide some potential benefits, the current research is still quite limited. Here’s what you should know about magnesium and whether it might be a good option for you.

What is magnesium? 

Magnesium is a micronutrient involved in many biological processes, including nerve function, regulating blood pressure and blood sugar, and helping build bones and DNA. 

It may also be a very beneficial sleep aid because it can regulate the neurotransmitters that play a role in sleep. Neurotransmitters are chemicals that transmit messages between your brain and your body. Magnesium plays a supporting role in this process. 

Most people who consume a healthy diet have enough magnesium. Magnesium can be found in leafy greens, legumes, animal products, whole grains, and dairy. Magnesium deficiency is very rare in those without additional health issues. However, obesity, diabetes, and other disorders may put individuals at risk for a magnesium deficiency. 

Magnesium for sleep 

People who have taken magnesium and found that it helped went to sleep more easily, had better sleep quality, and had reduced restless legs syndrome symptoms.

However, magnesium studies are still so new, and the evidence is so sparse, that magnesium is not a definitive treatment. 

Even some with low magnesium sleep just fine, showing that magnesium may not be as beneficial a treatment. 

The right dosage of magnesium 

Magnesium supplements are safe, but they could interfere with some medications. Talk to your doctor before adding magnesium to your regimen. 

The best supplements are magnesium glycinate and magnesium citrate. Avoid magnesium oxide, which is a stool softener and may cause several bowel movements or diarrhea. 

Take the supplement about 30 minutes before bedtime and don't take more than the recommended amount, as it can upset your stomach. 

In addition to magnesium, it's important to establish a good sleep routine. Limit caffeine, create a dark and cool sleeping environment, and reduce the amount of blue light before bed that can come from your phones, tablets, and televisions. 

Other supplements that may be more beneficial for sleep include melatonin, valerian, and chamomile tea. If those don't work, then magnesium may be the next best option. 

If you think your sleep troubles go far beyond plain restlessness, then please click the orange button below to take a free online sleep test and talk with a sleep health professional. 

https://health.clevelandclinic.org/does-magnesium-help-you-sleep/