Yes, magnesium can help improve sleep . It promotes muscle relaxation, regulates the nervous system, and supports melatonin production. Taken in the evening, especially in well-tolerated forms (bisglycinate, taurinate, threonate), it can make it easier to fall asleep and reduce nighttime awakenings .
The role of magnesium in sleep:
- Regulation of the nervous system: magnesium modulates the activity of GABA, a neurotransmitter that promotes relaxation.
- Melatonin production: it participates in the synthesis of the sleep hormone.
- Cortisol reduction: it helps to lower the stress hormone, making it easier to fall asleep.
- Muscle relaxation: it limits nighttime cramps and promotes deeper sleep.
When and how to take it:
-
Timing: ideally 1 hour before bedtime.
- Recommended forms for sleep: Bisglycinate, Taurinate, Threonate
- Forms to avoid in the evening: oxide or chloride → laxative effect, risk of nocturnal digestive discomfort.
Points to consider:
- Magnesium deficiencies are common (70–80% of adults in France).
- An excess can cause diarrhea or digestive problems.
- People with kidney failure should seek medical advice before taking supplements.
How does magnesium affect sleep?
Magnesium works on three levels: it relaxes muscles to soothe the body, it calms the nervous system by modulating brain signals, and it regulates stress hormones (cortisol) and sleep hormones (melatonin). A true benefit for restful sleep and reducing fatigue.
It promotes muscle relaxation
Magnesium is known for its powerful relaxing effect . This mineral is essential for your muscles to relax after a contraction. Sufficient intake helps reduce the tension accumulated in your body throughout the day, which is a first step towards a good night's sleep.
Its action helps to limit nighttime cramps and restless legs syndrome, which can cause frequent awakenings. A more relaxed body is a body that prepares itself for better quality sleep, free from sleep disturbances linked to physical tension.
It regulates the nervous system
Magnesium plays a direct role in your nervous system balance. It acts as a modulator of GABA activity , a neurotransmitter whose function is to slow down brain activity. In our opinion, it's as if it helps to quiet your thoughts.
A 2020 study[1] (Nutrients) confirms that magnesium helps regulate the body's stress response . This mineral helps limit the production of cortisol (the stress hormone) in the evening and supports the synthesis of melatonin, the hormone that triggers sleep.
It affects mood and serenity.
The benefits of this mineral also extend to your mood. Magnesium plays a role in the production of serotonin , a neurotransmitter often called the "happiness hormone." A healthy level of serotonin in your body promotes a feeling of calm and overall well-being.
This improved sense of calm has a direct impact on the quality of your sleep. By calming anxiety, magnesium helps you fall asleep more easily and reduces stress-related nighttime awakenings.
These mechanisms explain why a lack of this mineral can so quickly disrupt your sleep.
Signs of magnesium deficiency that disrupt sleep
Do you have trouble falling asleep despite being tired? Do you experience cramps or restless sleep? These are typical signs of a magnesium deficiency . Insufficient intake can lead to insomnia and disrupt the proper functioning of your body.
Recognizing the signals your body sends you is the first step. An increased need for magnesium often manifests at night . If you recognize yourself in several of these points, a deficiency is a serious possibility:
- Difficulty falling asleep and thoughts that keep looping.
- Restless, light or unrefreshing sleep.
- Nighttime cramps or muscle twitches (eyelid twitching).
- Irritability, nervousness or palpitations before sleeping.
- Low morale
- Feeling intensely tired upon waking.
Common causes of a deficiency
This domino effect doesn't happen by chance. In our opinion, our modern lifestyle is the main cause of insufficient intake . Prolonged stress, a diet low in vegetables, the consumption of coffee or alcohol, and intense physical activity deplete our reserves.
Our expert solution
To address this need, our Magnesium Bisglycinate is an excellent solution. Its chelated form guarantees maximum absorption and perfect digestive tolerance.
See our Magnesium BisglycinateWhich magnesium should I choose for better sleep?
For restful sleep, choose magnesium bisglycinate for its gentleness or magnesium citrate for its balanced composition. Take your supplement in the evening, about an hour before bedtime , for optimal effect. Regular intake is key.
The most effective forms
Not all forms of magnesium are created equal when it comes to sleep. Better absorption ensures that the mineral reaches your cells. Choose a formula with high bioavailability that is gentle on your digestive system so as not to disrupt your sleep.
| Form of magnesium | Assimilation | Digestive tolerance | Ideal for... |
|---|---|---|---|
| Magnesium bisglycinate | Excellent | Excellent | Stressed individuals and those with sensitive bowels. |
| Magnesium citrate | Good | Good | A good value for money for a relaxing effect. |
| Marine magnesium | Variable | Variable | A natural source (check the ingredients to avoid oxide). |
For an even more effective formula, magnesium is often combined with vitamin B6 (as is the case with Supernutrition) or taurine. These cofactors optimize magnesium absorption and enhance its soothing effect. Regularly taking this type of tablet is a real benefit to your health.
Taking instructions
The ideal time to take your dietary supplement is in the evening , 1 to 2 hours before going to sleep. This timing allows the body to absorb it and benefit from its relaxing effect precisely when you need it most.
A 4- to 6-week course is recommended to replenish your stores and observe lasting benefits. It takes some time for the effect to stabilize. For the daily dose, follow the product instructions without exceeding the recommended daily amount of magnesium.
Finally, avoid poorly absorbed forms of magnesium with a laxative effect, such as magnesium oxide or magnesium sulfate. Digestive discomfort is the last thing you want during the night.
Key takeaways
As you've probably gathered, the link between magnesium and sleep is direct. By promoting relaxation of your body and nervous system, this mineral helps you enjoy more peaceful and restorative nights.
What if your sleep could regain its sweetness through a simple rebalancing?
FAQ: Your questions about magnesium and sleep
Do you still have questions about difficulty falling asleep? Perfect, we answer the most frequently asked questions here to help you see things more clearly.
Can magnesium be combined with melatonin?
Yes, their actions are very complementary. Magnesium prepares your body for relaxation by acting on the nervous system, while melatonin signals sleepiness. In our opinion, it's an excellent combination for restoring natural sleep.
How long does it take to feel the effects on sleep?
The relaxing effect can be rapid, sometimes within a few days. For a lasting benefit and to replenish your levels, a 3- to 4-week course is recommended. A delayed-release formula can also help maintain stable levels throughout the night.
Can magnesium help with sleep apnea?
It does not treat this disorder , which requires strict medical supervision. However, its effect on muscle relaxation, including in the respiratory tract, makes it a valuable support. It helps improve overall sleep quality as part of a treatment plan.
[1] Pickering G, Mazur A, et al. "Magnesium Status and Stress: The Vicious Circle Concept Revisited". Nutrients. 2020. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
