How to Get a Better Sleep With Magnesium

You are here because you are not sleeping well.  And this is bound to be having an effect on your energy levels during the day.  Continue reading to find out how to get a better sleep with magnesium.

Magnesium Deficiency Causes Lack of Sleep

Do you have trouble falling asleep at night?

Do you wake up in the middle of the night (or the wee hours of the morning) and just can’t get back to sleep?

If so, you may be suffering from magnesium deficiency.

Continue reading to discover how to get a better sleep with magnesium and the best type of magnesium supplements for your needs.

how to get a better sleep withTiredness, fatigue, lethargy and sleep disturbances are among some of the most classic symptoms of magnesium deficiency.   If you notice any of these symptoms combines with muscle cramps and spasms, eyelid twitches or have been suffering stress of late, you may be lacking in this all important mineral.

Take a look at some more symptoms here.

Magnesium and energy are also inextricably linked as magnesium is responsible for the formation of ATP, the energy molecule.

Find out more about the relationship between magnesium and energy here.

Traditional cures for sleep problems

If you are trying to find out how to get a better sleep with anything, chances are you have already tried a few remedies of your own.  Drinking less caffeine, using lavender oil, yoga, turning the laptop off a couple of hours before bedtime, having consistency in your bedtime routine, creating a dark, quiet, comfortable environment will all certainly help, but only really marginally.

If you aren’t getting enough magnesium, then no matter what you try, you still won’t improve your sleep.   The best thing about how to get a better sleep with magnesium is that it works very quickly.  You will see results in improved sleep within as little as 24 hours.

What does magnesium actually do?how to get a better sleep with

Magnesium is responsible for so many bodily functions that is no surprise we need so much of it.  320mg for women and 420mg for men daily is the recommended daily intake however over 75% of us are not getting enough.  Magnesium has some of the following ultra-important uses in the body:

  • Regulates heart rate and blood pressure
  • Facilitates smooth muscle and nerve function
  • Activates enzymes for digestion and metabolisation
  • Stabilises cells for repair and replication and protects DNA from damage
  • Strengthens the skeletal system
  • Decreases stress and relaxes muscles
  • For more benefits of magnesium read this!

How to get a better sleep with magnesium:

Magnesium is crucial to hydration, the deactivation of adrenaline and cortisol, the activation of ‘feel-good hormones’ such as serotonin, and in muscle relaxation.  All of these things combine to make you feel safe, happy and relaxed in bed, decrease anxiety and send you off to dream land.

Calcium and muscle relaxation

Calcium is responsible for muscle contraction and magnesium is needed to relax the muscles.  If you are already taking calcium supplements, this may seriously deplete your stores of magnesium and result in its deficiency causing muscle cramps and tension.  This makes it difficult to sleep.  Add magnesium and you have more relaxed muscles with smoother function.

how to get a better sleep withThe effect of magnesium on neurotransmitters

Magnesium is a neuro-protectant.  This means that it helps with the smooth transmission of messages throughout your nervous system.  The stages of the sleep cycle are highly dependent on magnesium to facilitate their smooth and consistent order resulting in a nerve-calming effect.   Without enough magnesium, nerve excitability results in increased periods of wakefulness.

Magnesium and hormones


Melatonin in a fundamental sleep hormone and magnesium just happens to be instrumental in its formation.  Not enough magnesium means not enough melatonin is made which directly results in a loss of sleep quality.

Cortisol and Serotonin

Cortisol is the hormone responsible for feeling anxious and stressed out while its opposite, serotonin makes one feel happy and comfortable.  Without magnesium to regulate the balance of these key hormones, you end up with a decreased ability to wind-down and enter the tranquil state needed for sleep.

Studies have also shown that use of magnesium supplementation results in more deeper REM sleep with a pleasant side effect for most being the ability to recount your dreams.

Where magnesium deficiency can cause sleep apnoea, restless leg syndrome, muscle cramps, hot flashes and migraines, using magnesium supplements will reduce the incidences of these thereby contribute to sleeping better.

Am I getting enough?how to get a better sleep with

Have a look at this list of magnesium rich foods to calculate if your diet contains enough daily magnesium.  Unfortunately, due to modern farming practices and the increase intake of processed foods, we are usually unable to gain enough of the magnesium we need thanks to diet alone.

You need to include a lot of leafy greens, nuts, and whole grains in your diet and combine this with reducing the amounts of carbonated beverages, caffeine, alcohol and stress in your life.  Despite all of this, unfortunately you are probably still falling short of the required amount of 320mg – 420mg per day.

How to get a better sleep with magnesium supplements:

Using magnesium supplement therapy in conjunction with a balanced and nutritious diet will help decrease stress and anxiety and facilitate muscle relaxation and hormone balance resulting in better overall sleep.

There are many options for magnesium supplements out there, but here are the top 3 for inducing deeper and more healing sleep.


Natural Vitality Natural Calm Magnesium Anti Stress is a great product which is easy and convenient to use as it comes in a powder form.  You simply mix 1-2 teaspoons into water or juice for the great effects of magnesium.  This product is a form of magnesium citrate which is easily absorbed and pleasant tasting, and it comes in a range of flavours.

Vegan, organic, gluten-free and certified non-GMO.

Price: $24.57 for 16oz.

Dose: 1-2 teaspoons

Rating: 2,363 reviews have given this product an overall 4.6 out of 5 stars

Pros: Convenient, pleasant taste

Cons:  Magnesium citrate has been known to cause diarrhoea so it is advised that you start off on the lower dose of 1 teaspoon once a day, then increase to 1 teaspoon twice a day to be gentle to your digestive system.


Intranaturals Magnesium Glycinate Vegan Capsules are chelated which means the magnesium molecules have been attached to amino acids which increases its bioavailability.  Magnesium glycinate does not have the laxative effect either!

Vegan, non-GMO, gluten and soy free.

Price$19.95 for 120 capsules

Dose:  2 capsules twice daily.  Have 2 30mins before bed for maximum sleep benefits.

Ratings:  892 reviews rate this product 4.6 out of 5

Pros: Convenient, high absorption, no diarrhoea

Cons:  Contains stearate


Ancient Minerals Magnesium Oil is an awesome effective way to get your daily magnesium boost without taking any capsules or powders.  Simply spray directly onto your skin where it is absorbed and sent straight to the cells where the magnesium is needed most without being metabolised so you get the maximum amount.

Ultra-pure organic magnesium chloride sourced from the ancient Zechstein seabed.

Find out more about magnesium oil here.

Price: $18.80 for a 16oz spray bottle.

Dose:  8 sprays onto soft skin, then rinse off after 20mins

Ratings:  4.1 out of 5 stars after 758 reviews

Pros: Super easy to use, highly absorbable, no GI effects

Cons:  Some reports of tingling sensation on sensitive skin.

How to get a better sleep with magnesium has never been easier.

The supplements are widely available and the evidence is clear.  Magnesium is effective in reducing sleep disturbance so it is a great mineral to add to an already healthy diet.

Have a look at these articles for more information on the different types of magnesium including:

If you are pregnant or breastfeeding, have chronic illness, are under 18, or are on medications, please consult your physician prior to commencing on supplements.

Please comment below with any questions or email on

DISCLAIMER The author of this article is not a doctor and the medical/dietary advice that is provided herein is not to replace users of the sites current medical situation or advice that may have been given by their GP or legal consultant. is here solely for support as an optional alternative.  In no way does the information contained advise anyone to use this knowledge as a replacement for any medical condition.  
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  1. // Reply

    Great info Kris, I will definitely be trying this out to get a better sleep. I never thought that a lack of Magnesium could have such a strong effect. Thanks

    1. // Reply

      Hi Bryan and thanks for commenting.
      Give magnesium a go. It definitely helps you sleep better and you will wonder what you ever did without it!
      Best of health, Kristine G

  2. // Reply

    Hi Kristine, Thank you for your wonderful site. It is full of so much insight and value. You have done your research and I believe will make a difference to people suffering, as a result from the normal stresses of our busy daily lives. I will definitely bookmark this site for future updates.
    Thank you

    1. // Reply

      Hi Kerryanne and thanks for stopping by, glad I could be of assistance.

      Regards, Kristine

  3. // Reply

    I find this site most informative and well presented. This issue is something I can relate to as my wife takes these tablets for her cramps at bedtime. Just going through this site I had no idea how important the proper balance of magnesium is.
    This site gives covers all options covering diet along with Mg tablets. to give your body the correct balance for a healthier life.

    1. // Reply

      Thanks Peter for you comments.

      I am happy your wife is already taking supplements!

      Thanks for reading, Kristine

  4. // Reply

    Hi I want to thank you for being so informative about people having a lack of magnesium. I never knew that having a lack of magnesium could be one of the reasons that people do not get the rest they need. This site has been very helpful to me and I want you to know that by reading your article I have learned a lot. I myself really don’t get as much sleep as I should be so I am glad to learn about something that could help me get more sleep. I will surely take your advice and eat healthier so that I can obtain a nutritional balance. I definitely need to relax more and be stress free. Do you have anymore suggestion other than what is on the site that would be helpful to my situation? If so please let me know to learn even more from you would be great!

    1. // Reply

      Hi Scott,

      I am so glad this article has been able to help you in the quest for a healthier you!

      Have a look at this list of magnesium rich foods and begin by adding plenty of these to your diet. Then you really need to reduce the risk factors for deficiency such as intake of caffeine, alcohol, processed foods, and refined sugars.

      Email me your questions on

      Best wishes, Kristine G

  5. // Reply

    Wow, what an informative piece of information. I guess you learn something new every day. I like the layout of the site and the interlinks is brilliant to jump between pages for more information. This will definitely help my reconstruct my diet and how I treat any symptoms I’m experiencing.
    I do have some falling asleep issues and this might be the answer.

    1. // Reply

      Hi there,

      We literally can’t get enough magnesium from our diet alone and insufficient magnesium is usually the main cause of your sleep disturbances.

      Give it a go! Just click on the pictures above for details on how to purchase.

      Best of health, Kristine G

  6. // Reply

    My friend had trouble sleeping for a long time, and it was only when he tried taking magnesium before bed that he actually slept well for the first time in a long time. It’s funny because originally he took the magnesium to try to get rid of his headaches but the sleep was an added benefit that he wasn’t expecting.

    I have heard about that CALM supplement before. Is the main benefit of that product that it can be stirred into a drink?

    1. // Reply

      Hi Marcus,

      The Calm supplement contains magnesium chloride. Find out more about this type of magnesium by clicking here.

      The main benefit I have found with it is the fact it is easy dissolvable in water, and is pleasant tasting while having a high bioavailability.

      So it is very easy to make a quick drink of magnesium before going to bed and reap the rewards of better sleep!

      Thanks Marcus, Kristine

  7. // Reply

    Well let me start off by saying that this is a very informative site. Thank you for the quality information you have made available. Having sleep problems myself I never suspected a magnesium shortage to be part of the problem. I always thought that I’m getting sufficient minerals with the general supplement I’m taking daily but I’m going to boost the magnesium and see what happens.

    1. // Reply

      Hi Michael,

      I myself have been experimenting and noticing a big difference in my sleep on the nights that I don’t take my magnesium supplement.

      I am a testament to the fact that it really works!

      Thanks for stopping by, Kristine

  8. // Reply

    A few years back i pinched a nerve in my neck in a headstand. For almost an entire year it hurt. Then someone asked if I was taking Magnesium. (I wasn’t) So I started supplementing with Calm and within a week or two the pain stopped. Now i continue to take it each night before bed because, like your post points out, it really helps with sleep. Thanks for the great post. Everyone needs to know about the benefits of Magnesium!

    1. // Reply

      Hi Jackie,

      The Calm supplement is one of my favourite ways to take magnesium and it definitely benefits your sleep. It is also a pleasant tasting and very convenient way of increasing your magnesium intake!

      Kind Regards,


  9. // Reply

    I have used magnesium supplements for anxiety with great results but never thought to use it to help with sleeping better.

    I eat a healthy diet rich in whole plant foods and also take powdered cacao which is rich in magnesium, but it isn’t enough.

    A magnesium supplement makes a big difference in my moods and disposition. I prefer the liquid but will now try the Natural Calm you suggest.

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