Magnesium For Sleep Quality: How Does It Work?

In this article:

• Magnesium and sleep - how does it work?
• Does magnesium help sleep quality?
• What form of magnesium is best for sleep?
• Is it OK to take magnesium every night for sleep?
• What does and expert say about magnesium for sleep?

For some, sleep isn’t always as simple as lying down, closing your eyes and drifting off. It can be a whole process, especially if you’ve had a stressful day, are feeling wired or unable to relax, or you just can’t stop making that to-do list for tomorrow.

This is where taking magnesium for sleep may be useful. Magnesium is an essential mineral that supports hundreds of bodily functions, including muscle relaxation, nervous system regulation and, yes, sleep cycle support1. Learn more about how magnesium works and its potential benefits for your nightly rest.

Magnesium may support your sleep quality by:

• Supporting muscle relaxation to reduce restlessness¹
• Potentially reducing nighttime wake-ups²
• Supporting nervous system balance and stress response²
• Potentially contributing to overall sleep quality and duration²

Magnesium and sleep - how does it work?

One of the many things magnesium does in the body is bind directly to your GABA-A receptors, which are your brain’s calming neurotransmitters1. As a result, the GABA-A signals get a boost, which can help calm your nervous system. This helps wind down your brain for a better state for sleep¹. 

Does magnesium help sleep quality?

So does magnesium help you sleep? Yes, magnesium may help improve sleep quality by having a calming effect on both muscles³ and nervous system functions4. These functions can sometimes be a disruptor for sleep, so calming both helps balance the signals in your brain that say it's time to sleep and when to wake up⁴. 

How long does it take for magnesium to work for sleep?

Determining exactly how long it takes for magnesium to work for sleep depends on several factors. These include your individual needs, the dosage you’re on, how you take the magnesium, and your specific sleep challenges. This may be a few days for some people, while others may need 3 to 4 weeks of consistent use to notice any changes⁵. It’s best to always work with your general practitioner to know the right dose and method for you.

What form of magnesium is best for sleep?

There are several types of magnesium, each used in various supplements for its known benefits. Magnesium glycinate and magnesium L-threonate are two of the most common types of magnesium used for their associated benefits. Glycinate works by providing glycine to your body6, which supports sleep quality by regulating the body temperature⁷. On the other hand, magnesium L-threonate is a unique form of magnesium that supports neuronal excitability in the brain, meaning it helps calm your brain down to help you fall asleep, and into a deep sleep at that⁵. 

Which type of magnesium is best for you depends on your personal needs. As always, it’s best to work with your healthcare professional for advice.

Is it OK to take magnesium every night for sleep?

Generally, magnesium is okay to take every night for sleep⁸. In fact, a study on long-term use of magnesium supplementation over 24 weeks led to a number of health benefits, including supporting sleep, and including blood pressure and cardiovascular support⁸ with no adverse effects. Again, everyone is different, so it’s still important to discuss your needs and dosage with your doctor to ensure you’re meeting your personal needs.

Can you become dependent on magnesium for sleep?

Magnesium works by supporting your body’s natural sleep functions that indirectly affect sleep quality, so there’s no artificial induction of sleep involved. This means magnesium is not habit-forming and not a clinical concern. However, it’s important any supplements you take are under the guidance of your doctor to ensure they’re giving you the specific support needed to help you unwind before sleep.

What does an expert say about magnesium for sleep?

Experts typically believe magnesium may be beneficial for better sleep quality in adults, with additional potential health benefits9. We asked Dr Jasmine Millman, our Senior Scientific Affairs Associate, to expand on this:

“There is some evidence to suggest that magnesium may have a beneficial effect on sleep, particularly in older adults and may improve subjective anxiety and stress in vulnerable populations. 

Magnesium glycinate (magnesium bound to the amino acid, glycine) has been suggested to help with sleep, however, most of this evidence is based on studies regarding glycine’s role in improving sleep quality.”

Wondering about other potential benefits of magnesium? Check out the Swisse Wellness Hub and find out more about the role of magnesium in immune health and muscle recovery.

References:

1. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
2. Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276. https://doi.org/10.1093/sleep/zsab276
3. Australia, H. (2021). Magnesium and your health. [online] www.healthdirect.gov.au. Available at: https://www.healthdirect.gov.au/magnesium.
4. Maier, J. A. M., Locatelli, L., Fedele, G., Cazzaniga, A., & Mazur, A. (2022). Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration. International journal of molecular sciences, 24(1), 223. https://doi.org/10.3390/ijms24010223
5. Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep medicine: X, 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121
6. Yamadera, W., Inagawa, K., Chiba, S. et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep Biol. Rhythms 5, 126–131 (2007). https://doi.org/10.1111/j.1479-8425.2007.00262.x
7. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. doi:
8. Joris PJ, Plat J, Bakker SJ, Mensink RP. Long-term magnesium supplementation improves arterial stiffness in overweight and obese adults: results of a randomized, double-blind, placebo-controlled intervention trial. Am. J. Clin. Nutr. 2016;103:1260–1266. doi: 10.3945/ajcn.116.131466.
9. Millman, D.J. (2023). Different Types Of Magnesium. [online] Swisse.com.au. Available at: https://swisse.com.au/wellness-hub/different-types-of-magnesium.