Magnesium is a mineral your body needs for muscle relaxation, nerve function, and overall health. Recently, it’s been getting attention as a possible aid for better sleep—especially in the form of magnesium glycinate.
Why Magnesium Matters for Sleep
Magnesium helps your body relax by supporting the brain chemicals and hormones that signal it’s time to wind down. Low magnesium levels can make it harder to fall asleep or stay asleep.
Not All Magnesium Is the Same
There are many forms of magnesium supplements, and each works a little differently in the body:
- Magnesium glycinate – often recommended for sleep and relaxation because it’s gentle on the stomach and well absorbed.
- Magnesium citrate – more commonly used to support digestion.
- Magnesium oxide – less absorbable and often used for constipation.
If your goal is better sleep, magnesium glycinate is the form most often suggested.
How to Take It
- Timing: Many people take magnesium glycinate 30–60 minutes before bed.
- Dosage: Typical supplemental doses range from 200–400 mg of elemental magnesium daily, but your needs may vary.
- Safety: Magnesium glycinate is generally well-tolerated, but too much can cause diarrhea or stomach upset. If you have kidney disease, talk to your doctor before taking magnesium supplements.
Build Strong Sleep Habits First
Magnesium can be helpful, but it works best when paired with healthy sleep habits and a balanced diet. Consistency matters most. For more tips, check out our article “What You Can Do About Chronic Sleep Deprivation” for 5 ways to break the stress-sleep cycle.
Bottom Line
Magnesium glycinate may support better sleep, especially if your levels are low, but it’s just one piece of the puzzle. Pair it with healthy sleep habits, and check with your care team before starting any new supplement.
