Why Magnesium Matters for Sleep
Magnesium is an essential mineral involved in hundreds of biochemical processes in the body, including those linked to sleep regulation. One of its key roles is supporting the nervous system by helping to regulate neurotransmitters such as GABA (gamma-aminobutyric acid). GABA is associated with relaxation and helps moderate neural activity, which may support the body’s ability to unwind and prepare for sleep.
Lower GABA activity has been linked with disrupted sleep and increased feelings of restlessness or anxiety[2]. By supporting normal neurotransmitter function, magnesium may help promote a calmer state in the evening, which is why it is often discussed in relation to sleep and relaxation.
Magnesium also plays a role in supporting muscle function. Low magnesium levels have been associated with muscle tightness or cramping, which can interrupt sleep or make it harder to get comfortable. By supporting muscle relaxation and nervous system balance, magnesium may help create the conditions needed for more restful sleep, without acting as a sedative.
Emerging interest in magnesium and anxiety also relates to sleep. Anxiety and poor sleep often reinforce each other, and magnesium’s role in stress-response pathways may help explain why it is frequently discussed in this context.
Types of Magnesium and their Uses
Not all magnesium supplements are the same. Different forms are absorbed and used by the body in different ways, which is why choosing the right type matters.
- Magnesium glycinate – Often considered one of the best magnesium for sleep due to its effective absorption and gentle effect on the digestive system. It is bound to glycine, an amino acid associated with relaxation.
- Magnesium citrate – This type is typical used to stimulate bowel movements, preventing constipation and digestive discomfort[3].
- Magnesium threonate – It is often discussed in relation to cognitive function, with research stating it has positive effects on cognition, mood and memory[4].
- Magnesium oxide – Contains a high amount of elemental magnesium but is poorly absorbed. It is less commonly recommended for sleep support. When used, it is typically for migraine and constipation support[5].
When people search for the best magnesium for sleep, magnesium glycinate is frequently highlighted due to its high absorption and calming properties.
Evidence for Sleep and Anxiety
Research exploring magnesium for sleep is still developing, but emerging evidence suggest it may play a supportive role in sleep regulation. Some studies indicate that magnesium supplementation is associated with improved sleep duration, helping to promote more balanced sleep patterns rather than consistently short or excessively long sleep periods[6]. Conversely, other research has found that low magnesium intake may be linked to disrupted or irregular sleep patterns, highlighting the importance of adequate dietary intake[7].
Magnesium and anxiety are also frequently examined together due to magnesium’s involvement in the body’s stress-response systems. In particular, magnesium contributes to the regulation of the hypothalamic–pituitary–adrenal (HPA) axis, which plays a central role in managing stress response[2]. Supporting normal function of this system may benefit sleep, especially where stress or mild anxiety contributes to sleep disruption.
It is important to note that evidence does not suggest magnesium is a treatment for insomnia or anxiety disorders. Instead, magnesium may act as a supportive nutrient within a broader approach to sleep health that includes diet, lifestyle and sleep hygiene.
Optimal Timing and Dose
For those considering magnesium for sleep, timing may play a role. Many people choose to take magnesium supplements in the evening, often around one to two hours before bed, as part of a calming wind-down routine.
The NHS recommend that adults typically need around 300mg (men) and 270mg (women) of magnesium daily[8]. This intake can come from food sources, supplements, or a combination of both.
Supplement doses can vary depending on the form used, and it is generally recommended not to exceed advised amounts unless under the guidance of a healthcare professional. Beginning with a lower dose and paying attention to how your body responds can be a sensible approach, particularly for those new to magnesium supplementation.
Food Sources and Supplementation
Magnesium is widely available from food, and diet should always be the first consideration. Foods rich in magnesium include:
- Leafy green vegetables (spinach, kale)
- Nuts and seeds (almonds, pumpkin seeds)
- Whole grains (brown rice, oats)
- Legumes (black beans, lentils)
- Dark chocolate (in moderation)
Supplementation may be considered when dietary intake is low or requirements are increased, but it should complement (not replace) a balanced diet.
Note: Before considering any herbal remedies or supplements, we recommend speaking to a registered herbalist first. Napiers has been trusted for over 165 years, supporting generations with their health, naturally. Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs and supplements tailored to your individual needs.
Try: Napiers Magnesium Glycinate
For those choosing to supplement, Napiers Magnesium Glycinate offers a gentle, well-absorbed option suitable for daily use. Each capsule delivers 140 mg of elemental magnesium in a form designed to be easy on digestion.
Magnesium bisglycinate is a chelated form of magnesium bound to the amino acid glycine, which is known for its high bioavailability and good gastrointestinal tolerance. This makes it a popular choice for people who find other forms of magnesium harder to tolerate.
Supporting Sleep with Herbal Remedies
As well as magnesium, herbal remedies have traditionally played a role in supporting sleep and overall wellbeing.
The Napiers Sleep & Recovery Protocol contains a 4-week supplement regime to support restful sleep, physical restoration and nervous system balance as part of an evening and daily routine. This protocol combines topical, aromatic and nutritional elements to complement natural recovery processes.
This 4-week protocol includes:
- Napiers Sleep Spray, featuring lavender, marjoram and frankincense to support relaxation
- Napiers Magnesium Muscle and Sleep Cream, with lavender and ylang ylang to ease muscle tension
- Napiers Japanese Energy, with high strength, bioavailable source of ubiquinol CoQ10 to support cellular energy – learn more here
This protocol is ideal for those looking to support restful sleep, ease daily tension and maintain balanced recovery as part of a broader approach to wellbeing.
By combining various herbs, minerals and cellular energy-supporting nutrients, the protocol avoids a one-size-fits-all approach often seen in standalone sleep supplements and remedies. A four-week structure allows for gradual, consistent support as part of a wide sleep routine.
Save 20% when you shop this 4-week reset protocol with code PROTOCOL20.*
Shop our personalised 4-Week Reset Protocols here.
*Code PROTOCOL20: Code valid once per customer between 00.01 on 26/12/25 and 23.59 on 31/01/26 (GMT). Offer valid on Brain & Stress Support Protocol, Gut Health Protocol, Hormone Balance Protocol, Strength & Joint Health Protocol, Sleep & Recovery Protocol, Complete 4‑Week Reset, and Detox Protocol. This code cannot be used in conjunction with any other discount. Napiers terms of the site apply.
To explore sleep support further, read our blog on the science behind sleep, common disruptors, and practical habits that may support more restorative nights.
FAQs
What food has magnesium in them?
Magnesium is found in leafy greens, nuts, seeds, whole grains, legumes and some dairy products.
When is the best time to take magnesium?
Many people take magnesium in the evening, around 1–2 hours before bed, particularly when using magnesium for sleep. However, consistency and tolerance are more important than exact timing.
What is the best type of magnesium for sleep?
Magnesium glycinate is often considered the best magnesium for sleep due to its good absorption and gentle effect on digestion.
Can magnesium help with anxiety at night?
Magnesium supports nervous system function and stress-response pathways, which may help create a calmer state before sleep. It is not a treatment for anxiety but may offer supportive benefits.
Is magnesium safe to take every day?
For most healthy adults, magnesium from food is safe daily. Supplements should be used within recommended limits, and medical advice is advised if you have underlying health conditions.
References
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Gottesmann, C. (2002) ‘GABA mechanisms and sleep’, Neuroscience, 111(2), pp. 231–239. Available at: IBRO.
- Wellbeing Nutrition. (n.d.) Magnesium and stress: A natural way to feel calmer. Available at: Wellbeing Nutrition.
- Cleveland Clinic (n.d.) Magnesium citrate solution. Available at: Cleveland Clinic.
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Hausenblas, H.A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D. and Gu, J. (2024) ‘Magnesium L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomised controlled trial’, Sleep Medicine: X, 8, pp. 1-12. Available at: ScienceDirect.
- Kubala, J. (2024) Magnesium oxide: Benefits, side effects, dosage, and interactions. Healthline. Medically reviewed by A. Balingit. Available at: Healthline.
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Zhang, Y., Chen, C., Lu, L., Knutson, K.L., Carnethon, M.R., Fly, A.D., Luo, J., Haas, D.M., Shikany, J.M. and Kahe, K. (2022) ‘Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study’, Sleep, 45(4), pp. 1-8. Available at: Oxford Academic.
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Cuciureanu, M.D. and Vink, R. (2011) ‘Magnesium and stress’, in Vink, R. and Nechifor, M. (eds.) Magnesium in the Central Nervous System. Adelaide: University of Adelaide Press. Available at: NCBI.
- NHS. (2020) Others – Vitamins and minerals. Available at: NHS.
