Last year, I could not fall asleep no matter how hard I tried. I kept tossing and turning just to look at the clock for only a few minutes to have passed. It seemed like everything I tried to help me doze off wasn’t working – going to bed and waking up at the same time, sleeping in a cool room, getting off my phone before bed, etc. Looking back, my sleep hygiene was superb by my standards, but it still wasn’t enough to get me to drift off at night.
After a few weeks of nothing really working, I decided to make an appointment with a sleep psychologist and a sleep medicine specialist to see if they could help. On top of recommending that I get a formal sleep study to rule out sleep apnea, both suggested trying magnesium supplementation in the meantime.
‘I recommend magnesium for people who have difficulty winding down at night, experience muscle tension, headaches or nighttime restlessness, or are under high stress,’ says Dr Daniella Marchetti, a clinical psychologist specialising in behavioural sleep medicine. ‘It may also be useful for older adults, since magnesium deficiency becomes more common with age.’
How does magnesium help with sleep?
Clinical trials have suggested that magnesium supplementation may enhance sleep efficiency and reduce insomnia severity by increasing melatonin production and reducing cortisol levels. It’s worth noting, though, that there are different types of magnesium – such as magnesium glycinate, magnesium threonate, and magnesium citrate – and some are more helpful for sleep than others, and they can have varying degrees of side effects.
One study showed magnesium threonate supplementation led to marked improvement in sleep quality, especially deep/REM sleep stages, mood, energy, alertness, daily activity and productivity. However, ‘Magnesium glycinate (or bisglycinate) is often recommended since it has better absorption and minimal GI effects whereas magnesium threonate may offer cognitive and sleep benefits, but it is more expensive,’ says Dr Likhita Shaik, a sleep medicine specialist and clinical assistant professor at the University of Iowa. ‘Magnesium citrate is absorbed well, but may cause loose stools and is less ideal for sleep.’ Of course, not everyone will experience the same results.
A 2025 study showed that magnesium biglycinate modestly improved insomnia severity in adults who reported poor sleep quality. This was most noticeable among those who reported less dietary intake of magnesium from the start.
How much magnesium should you take for better sleep?
The NHS recommends that women consume 270mg of magnesium per day, and men should ingest 300mg, including magnesium from food sources. A typical dose for sleep ranges from 200 to 350 mg of elemental magnesium per day, depending on individual tolerance, according to Dr Marchetti.
When it comes to brands, she recommends choosing products that have been tested by a third party. ‘I also recommend using brands that clearly list the amount of elemental magnesium,’ says Dr Marchetti.
Right now, I take 100 mg of magnesium glycinate approximately two hours before I plan to go to sleep. I know it’s less than the recommended dose, however, when I tried 200mg, I felt shaky and weird so I lowered it and found 100mg to be the sweet spot for me.
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Is there anyone who shouldn’t take magnesium?
Magnesium supplementation isn’t safe or recommended for everyone. ‘Magnesium should be avoided or used cautiously in individuals with significant kidney disease as impaired renal clearance can lead to toxicity,’ says Dr Shaik. ‘Additionally, patients taking medications that affect magnesium levels, certain diuretics, antibiotics and proton pump inhibitors should consult their clinician.’
As for side effects, I haven’t noticed any after the first night I took magnesium, although Dr Shaik says that higher doses of magnesium can sometimes cause gastrointestinal side effects such as diarrohea, which you’ll want to be aware of especially when starting it. I didn’t experience much GI upset, but I know other people who have had issues, especially with the first few doses.
It’s also important to note that magnesium alone may not be effective for most individuals who struggle to fall or stay asleep. ‘If someone has trouble falling or staying asleep or waking up too early three days a week for three months or more, I recommend trying Cognitive Behavioral Therapy for Insomnia (CBT-I),’ says Dr Marchetti. ‘CBT-I is the gold standard treatment for insomnia and will create change where most sleep hygiene habits have not.’
How magnesium improved my sleep
You might be wondering, well, how does magnesium make you feel? The best way to describe it is that I feel more relaxed after taking it. It melts away the physical tension in my body, lowers my heart rate, and calms me down. I didn’t notice much of a difference within the first week or two of taking it but after about a month, it was clear that there was an improvement in my sleep quality.
Instead of endlessly tossing and turning when trying to fall asleep, I find that I drift off to sleep in less than half an hour on most nights. Of course, there’s the occasional day when sleep takes longer to come even if I’ve taken magnesium, but for the most part it’s significantly better. I don’t travel anywhere without it because it does help me that much. As for noticeable awakenings, I find that I only wake up once or twice per night to use the bathroom or take a sip of water. Prior to starting the magnesium supplement, I would wake up every two hours and struggle to fall back asleep.
The bottom line
My biggest regret with magnesium supplementation is that I didn’t start taking it sooner. I’ve always seen it on the shelves but never took the plunge and tried it myself. It has dramatically changed how I sleep and I don’t go to bed without taking it these days. Occasionally, I forget to take it, but sticking to a routine has been extremely helpful for me. It’s not a ‘magic pill’ nor is it supposed to be one – especially for chronic insomnia. However, it has given me a sense of relief in a way that nothing else has up to this point.
At the end of the day, it’s all about finding what works for you. If trying a magnesium supplement for sleep is something you’re interested in and is cleared by a medical professional, then it’s worth a shot to see if it helps.
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Chris Winter, M.D. is a neurologist and sleep specialist in Charlottesville, VA. He works with both adults and children to help improve their sleep in addition to having worked with numerous professional sports and military organizations. He is also the author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It and The Rested Child: Why Your Tired, Wired, or Irritable Child May Have a Sleep Disorder—And How to Help, and he’s host of the Sleep Unplugged podcast.