Magnesium Supplements For Sleep – Do They Work?

Vitamins for Stress - Do They Work?

Magnesium supplements have been suggested to promote better sleep, but the effectiveness can vary among individuals. Magnesium plays a role in regulating neurotransmitters and promoting relaxation, which can contribute to improved sleep quality. However, scientific research on the direct impact of magnesium supplements on sleep is limited and more studies are needed to establish conclusive evidence.


Some studies have shown positive associations between magnesium supplementation and sleep quality, particularly in individuals with magnesium deficiencies or sleep disorders. However, results have been mixed, with some studies showing minimal effects or no significant difference compared to a placebo.


It’s important to note that the effectiveness of magnesium supplements for sleep can depend on various factors, such as the individual’s overall magnesium status, the specific form and dosage of magnesium used, and the underlying causes of sleep disturbances.


Best magnesium supplements of 2023


Here are some reputable magnesium supplement brands: Thorne Research, Pure Encapsulations, NOW Foods, Life Extension, Jarrow Formulas, Garden of Life. When choosing a magnesium supplement, consider factors such as the form of magnesium, dosage recommendations, and any specific requirements or preferences you may have.


Thorne Magnesium CitraMate 


  • Thorne is chosen by champions and trusted by 100+ pro teams.

  • Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content.

  • Thorne is also a proud partner of 11 U.S. Olympic Teams.

Thorne Magnesium CitraMate


Shop easily for supplements online




Life Extension Magnesium 


  • With three different kinds of magnesium: magnesium oxide, magnesium citrate and magnesium succinate.

  • Sourced using only the finest raw ingredients with purity and potency.

  • Non-GMO, gluten-free, and manufactured in the USA—and a Certificate of Analysis is available for every product.

  • For over 40 years, Life Extension has developed advanced, effective formulas made with the highest standards and based on the latest scientific findings.

Life Extension Magnesium


Shop easily for supplements online




Pure Encapsulations Magnesium (Glycinate)


  • From the #1 most recommended professional supplement brand, ranked highest in quality and trust* (*Among brands surveyed, Nutrition Business Journal 2016, 2020, Kaiser Associates 2014)

  • Made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, tested for quality.

  • Non-GMO, gluten free, free form unnecessary binders, fillers and preservatives.

Pure Encapsulations Magnesium (Glycinate)


Shop easily for supplements online




Remember that while magnesium can contribute to better sleep, it is only one factor among many that can influence sleep quality. Maintaining a consistent sleep schedule, creating a sleep-friendly environment, and practicing good sleep hygiene habits are also important for achieving optimal sleep.



What else to consider for better sleep and relaxation


Stick to a sleep schedule: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep.

Create a relaxing bedtime routine: Develop a routine that helps signal to your body that it’s time to wind down and prepare for sleep. This may include activities such as reading a book, taking a warm bath, practicing relaxation exercises, or listening to calming music.

Create a sleep-friendly environment: Make your bedroom a comfortable and soothing environment for sleep. Ensure the room is cool, dark, and quiet. Consider using earplugs, eye shades, or white noise machines if needed.

Limit exposure to electronic devices: The blue light emitted by electronic devices can interfere with your sleep-wake cycle. Avoid using smartphones, tablets, and computers for at least an hour before bedtime, or use blue light filters or night mode settings.

Avoid stimulants: Limit or avoid consuming caffeine, nicotine, and alcohol, particularly close to bedtime, as they can disrupt sleep patterns.

Regular exercise: Engage in regular physical activity, but try to complete exercise sessions at least a few hours before bedtime. Exercise can help promote better sleep, but exercising too close to bedtime may have an energizing effect.

Practice relaxation techniques: Relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, meditation, or yoga, can help reduce stress and promote a calm state of mind before sleep.

Create a comfortable sleep environment: Ensure that your mattress, pillows, and bedding are comfortable and supportive. If necessary, consider investing in a quality sleep surface that suits your preferences.

Manage stress: High levels of stress can interfere with sleep. Find healthy ways to manage stress, such as engaging in hobbies, spending time with loved ones, seeking support from a therapist or counselor, or practicing stress-reducing techniques like journaling or mindfulness.

Avoid stimulating activities before bed: Engaging in stimulating activities, such as intense exercise, work-related tasks, or emotionally charged conversations, close to bedtime can make it harder to relax and fall asleep. Aim for a period of relaxation and unwinding before bed.

Remember, individual responses to sleep strategies may vary, so it’s important to find what works best for you. If you continue to experience persistent sleep difficulties, it’s advisable to consult with a healthcare professional or sleep specialist for a comprehensive evaluation and personalized recommendations.

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