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Magnesium for Sleep? How This Essential Mineral Can Improve Your Rest

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Time and time again in my clinical work with patients it was obvious how sleep and health would go hand in hand. Sleep is a cornerstone of good health, yet many people struggle to achieve deep, restful and restorative sleep. If you find yourself tossing and turning at night, magnesium might be one of the missing pieces to your sleep puzzle.

This essential mineral plays a vital role in over 300 biochemical processes in the body. It supports muscle and nerve function, keeps the heartbeat steady, and strengthens the immune system. It's accurate to say that magnesium supports every function in the body.

Magnesium is also a powerful ally for sleep. Magnesium helps regulate melatonin, the hormone responsible for our sleep-wake cycles. It also promotes relaxation by binding to GABA receptors, calming the nervous system, and reducing stress—key factors for falling asleep faster and staying asleep longer.

However there are many forms of magnesium and not all forms are created equal, and some are better suited for sleep than others. Let's explore the science behind magnesium’s role in sleep, the different types available, and how to choose the best one for your needs.

Understanding the Best Magnesium for Sleep

Magnesium’s influence on sleep is profound, yet it often goes unrecognized. Here’s how it helps:

• Regulates melatonin to support natural sleep rhythms (1)
• Influences GABA receptors to promote relaxation and reduce stress (2)
• Relieves muscle tension, preventing nighttime discomfort and restlessness (3)
• Stabilizes blood pressure, creating a calm state conducive to sleep (4)

Many people unknowingly suffer from magnesium deficiency, leading to restless sleep, frequent awakenings, or insomnia. Research shows that magnesium supplementation can improve sleep quality, especially in individuals experiencing high stress or anxiety. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation significantly improved sleep efficiency and sleep time in elderly individuals with insomnia, highlighting the health benefits of maintaining adequate magnesium levels (3).

The Science of Magnesium

When the body absorbs magnesium, it triggers a relaxation response by supporting the parasympathetic nervous system. This system helps slow the heart rate, relax muscles, and ease the body into a restful state.

Magnesium also plays a role in reducing cortisol levels—the stress hormone that can keep you awake at night. Additionally, adequate magnesium levels are crucial for mental health, as they may help alleviate symptoms of anxiety and depression. By lowering cortisol and supporting GABA activity, magnesium sets the stage for uninterrupted, restorative sleep (5).

Magnesium and Sleep Regulation

Magnesium has been shown to play a significant role in sleep regulation, helping to promote a restful night’s sleep and alleviate sleep disturbances. Research has found that magnesium supplementation can improve sleep quality, duration, and depth, making it an effective natural remedy for sleep disorders. Magnesium helps to relax the nervous system, reducing stress and anxiety that can interfere with sleep. Additionally, magnesium has been shown to regulate the body’s internal clock, helping to establish a consistent sleep-wake cycle.

Magnesium Deficiency and Its Impact on Sleep Quality

A lack of magnesium can disrupt sleep patterns. Symptoms of deficiency include:

• Difficulty falling or staying asleep
• Muscle cramps or restless legs
• Anxiety or increased stress levels
• Waking up feeling unrefreshed

It is estimated that nearly 50% of the U.S. population does not get enough magnesium in their diet (6). Since modern diets often lack magnesium-rich foods, and dietary magnesium is crucial for maintaining overall health, supplementation can be an effective way to restore balance and improve sleep.

Best Types of Magnesium for Sleep

Not all magnesium supplements are the same. In fact there are as many as 10 different forms of magnesium. Here’s a breakdown of the most common types:

✅ Magnesium Glycinate – (or bisglycinate) is a highly absorbable magnesium combined with glycine, an amino acid, making it a chelated form of magnesium.

✅ Magnesium Citrate – Magnesium citrate supplements have good bioavailability and are a good option for improving sleep, muscle and nerve function.

❌ Magnesium Oxide – Low absorption and primarily used for digestive issues rather than sleep.

How to Choose the Best Magnesium Supplements for Sleep

To maximize sleep benefits, consider:

• Bioavailability – Choose well-absorbed forms like glycinate or citrate.
• Digestive Sensitivity – Glycinate is gentle on the stomach, while citrate may have a mild laxative effect when taken in higher doses.
• Quality & Purity – Look for third-party tested dietary supplements from reputable brands.
• Dosage & Timing – A daily dose of 200-350 mg is recommended (7).

Dosage and Precautions

When taking magnesium supplements, it is essential to follow the recommended dosage to avoid adverse effects. The Tolerable Upper Intake Level (UL) for magnesium supplements is 350 mg per day. Taking high dose magnesium supplements can lead to gastrointestinal side effects such as diarrhea, stomach cramps, and nausea. It is also important to note that magnesium can interact with certain medications, such as blood thinners and antibiotics, so it is crucial to consult with a healthcare provider before taking magnesium supplements.

Potential Drug Interactions

Magnesium supplements can interact with certain medications, including:

• Blood thinners: Magnesium can increase the risk of bleeding when taken with blood thinners.
• Antibiotics: Magnesium can reduce the absorption of certain antibiotics, such as tetracycline and quinolone.
• Proton pump inhibitors (PPIs): Magnesium can increase the risk of diarrhea and stomach cramps when taken with PPIs.
• Blood pressure medications: Magnesium can increase the risk of low blood pressure when taken with certain blood pressure medications.

It is essential to consult with a healthcare provider before taking magnesium supplements, especially if you are taking any medications or have underlying health conditions.

Integrating Magnesium Into Your Sleep Routine

To enhance magnesium’s effectiveness:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine (meditation, deep breathing, dim lighting)
• Eat magnesium-rich foods like leafy greens, nuts, and seeds
• Consider taking magnesium citrate supplements to support muscle, nerve and sleep functions
• Pair supplementation with other natural sleep aids like CBD and CBN

Support Sleep Naturally with Magnesium and CBD

For an extra boost in relaxation, consider combining a magnesium supplement with CBD. Our Sleep CBD Gummies contain magnesium citrate alongside premium full-spectrum CBD with CBN to support deeper, more restful sleep. This powerful combination helps ease stress, regulate sleep cycles, and promote overall relaxation—so you wake up feeling refreshed and recharged.

A 2021 study published in The Permanente Journal found that 66% of individuals who used CBD experienced better sleep, making it an excellent complement to magnesium (8).

Ready to experience the benefits of magnesium for sleep? Try our Sleep CBD Gummies and start your journey to better rest tonight.

Final thoughts: Unlock the Power of Magnesium for Restful Sleep

Magnesium is a simple yet powerful solution for improving sleep quality. Whether you struggle with stress, muscle tension, or inconsistent sleep patterns, the right form of magnesium can make a difference. By incorporating magnesium glycinate or citrate into your nightly routine and pairing it with healthy sleep habits, you can create a solid foundation for restorative sleep.

For those looking for a convenient way to integrate magnesium into their sleep routine, our Sleep CBD Gummies offer a potent blend of magnesium citrate and CBD to help you unwind and drift into deeper sleep.

Prioritizing sleep is prioritizing your health—start your magnesium journey today and wake up feeling refreshed and rejuvenated!

References

• National Institutes of Health. (2021). Magnesium and sleep. U.S. Department of Health & Human Services.
• Poleszak, E. (2008). Benzodiazepine/GABAA_AA​ receptors are involved in magnesium-induced anxiolytic-like behavior in mice. Pharmacology, Biochemistry, and Behavior, 90(3), 474–478.
• Abassi, 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, 17(12), 1161–1169.
• Zhang, W., Zhang, X., Hu, X., Shen, Y., & Wang, L. (2016). Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. Hypertension, 68(2), 324–333.
• National Library of Medicine. (2018). Magnesium’s role in reducing cortisol.
• National Health and Nutrition Examination Survey. (2016). Magnesium deficiency in the U.S. Centers for Disease Control and Prevention (CDC).
• National Institutes of Health. (2022). Magnesium dosage guidelines. U.S. Department of Health & Human Services.
• Shannon, S., Lewis, N., Lee, H., & Hughes, S. (2021). Cannabidiol in anxiety and sleep: A large case series. The Permanente Journal, 23, 18–41.