Sleep is having a moment. Whether we’re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there’s a new topic slipping into the sleep chatter – magnesium. 

Magnesium is fronting as a sleep aid, and we’re curious. Will taking magnesium for sleep help you slide into dreamland faster or keep you there longer? These are the burning questions circling the sleep convos – and we’re taking a closer look to find out what all the fuss is about – and if science is backing any possible connection between magnesium and sleep quality.  

What is magnesium? 

Let’s begin with the basics. Magnesium is a nutrient that the body needs to stay healthy. It is essential for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA.

Magnesium is found naturally in many foods as well as added to some fortified foods. You will likely get the recommended amounts of magnesium by including the following foods in a balanced diet:

• Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach)
• Fortified breakfast cereals and other fortified foods
• Milk, yogurt, and some other milk products
• Bananas

Overall, magnesium deficiencies are pretty rare in healthy people. However, you may be at risk of a deficiency if you are an older adult, have type 2 diabetes, have a gastrointestinal order, or have an alcohol use disorder.1

How are magnesium and sleep linked?

So far, the studies scientifically linking magnesium and better sleep are too thin to provide a conclusive medical answer. However, here’s what we do know about magnesium intake and the body. On a chemical level, magnesium aids in relaxation by activating the parasympathetic nervous system2 – which is the system responsible for getting you calm and relaxed. 

Additionally, magnesium also regulates the hormone melatonin, which guides sleep-wake cycles in your body.3 It also binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity4, which is why sleep drugs like Ambien use it.

So, by helping to quiet the nervous system, magnesium can help prepare your body and mind for sleep.

Where’s the research?

Although a few studies have shown that magnesium could help with falling asleep in addition to helping achieve deep and restful sleep, the research is pretty limited.

For example, a double-blind, randomized controlled clinical trial was conducted on 46 elderly subjects. In this trial, the subjects were randomly allocated into the magnesium or the placebo group and received 500 mg magnesium or placebo daily for eight weeks. Overall, the magnesium group achieved better quality sleep. The same group also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep.5

However, experts in the field of sleep are quick to point out that the current research is pretty scarce and has only really studied magnesium supplements among older adults with insomnia. Hence, it’s not clear whether other age groups would also benefit. 

“Overall, the evidence for magnesium is thin, but some people have found it helps them,” explains integrative medicine specialist Naoki Umeda, MD.

Any dosage requirements?

Since very few studies have directly tested the effect of magnesium supplements on insomnia, it’s difficult to recommend specific amounts. However, the best place to start is with the correct form of magnesium, which is magnesium glycinate or magnesium citrate. Magnesium oxide, on the other hand, is a stool softener, which can help you in the bathroom, not the bedroom.

According to the National Institutes of Health’s Office on Dietary Supplements, the recommended dietary allowance (RDA) for magnesium when used for sleep or general health is 200 – 310 milligrams a day. However, since Magnesium is not “officially” classified as a sleep aid, there’s no recommended time for taking it before bed. 

Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University, explains that taking magnesium isn’t going to knock you out. However, she continues, “it can help to calm and relax you if taken one hour or so before you settle in for the evening.” 

What about calcium and magnesium?

Magnesium has been linked with calcium in a number of ways, including discussions around the benefits of taking calcium and magnesium together. Again, curiosity piqued – what’s the correlation?

Here’s what we found – calcium and magnesium play an interdependent role in the body. Magnesium is needed for the body to absorb calcium properly, and studies show it even helps dissolve calcium in the blood, deterring the formation of kidney stones.  However, when calcium levels are too high and magnesium too low, the body produces excess cortisol, sometimes called the stress hormone, which can interfere with sleep.

Therefore, an adequate supply of each can help the body regulate hormones like melatonin and cortisol, which can influence your sleep. The ideal ratio of calcium to magnesium is usually 2:1 but can vary depending on many factors, including your age and your current health status.6. Always ask your doctor before beginning any new supplements or combination of supplements.

Anything Else?

Magnesium supplements could potentially interfere with some medications, like antibiotics, muscle relaxants, and blood pressure medications.  

Additionally, magnesium is easily obtained when consuming whole foods and water as part of a healthy, balanced diet. The Institute of Medicine suggests a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men6. So a supplement isn’t necessary if you get the daily recommended amount from your diet. 

Furthermore, experts warn that high doses of magnesium supplements can have potential health hazards. Consuming too much magnesium from dietary supplements or medications that contain magnesium, such as laxatives and antacids, can cause minor reactions like diarrhea or vomiting – and in some cases, extreme health problems, like irregular heartbeat or cardiac arrest. 

In sum, magnesium is not officially classified as a sleep aid, and the available research – so far – doesn’t provide enough concrete evidence to support sleep aid claims in groups outside the elderly who suffer from insomnia. So, before trying magnesium for sleep, we recommend addressing your sleep habits first. Also, essential to consult your healthcare provider before adding any new supplement to your routine.

Are you looking for more need-to-know information about getting better sleep? We’ve got answers to your burning questions about sleep, plus plenty of helpful resources, tips, and tricks to help you find better zzz’s today!

1 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2 https://pubmed.ncbi.nlm.nih.gov/27933574/

3 https://pubmed.ncbi.nlm.nih.gov/12030424/

4 https://pubmed.ncbi.nlm.nih.gov/18799816/

5 https://pubmed.ncbi.nlm.nih.gov/23853635/

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3883082/

7 https://www.newsweek.com/best-time-take-magnesium-supplements-sleep-anxiety-1686365

The con­tents of this website (including any linked mate­ri­als) is for informational purposes only and is not intended as and should not be con­strued as med­ical advice. Visitors to this website should con­sult with a licensed physi­cian or other qualified health professional for medical advice, diagnosis or treatment regarding any disease, medical condition or concern.  Never dis­re­gard pro­fes­sional med­ical advice or delay in seek­ing it because of any­thing you have read on this website. If you think you are having a med­ical emer­gency, call your doc­tor or 911 immediately. The views expressed on this website by any individual are solely that of the author’s and do not reflect the opinions or beliefs of ISPA. 

The Better Sleep Council, International Sleep Products Association, and their officers, directors, employees and member organizations (i) are not liable for any use or misuse of the contents of this website (ii) assume no responsibility for anyone’s use of or reliance on any such contents, (iii) are not liable for any damages (of any type, for any reason, however caused, or under any theory of liability) arising in any way out of the use of the contents.

The functional fifties

This post-war era had homes decorated with Formica, chrome furniture, modern appliances and colorful pastel paints. The typical home had two bedrooms, with siblings often sharing a room. When it came to mattress comfort, foam rubber was the “it” thing, and couples sleeping in twin-size beds – made popular by TV couples like Lucy and Desi – were a hit in the bedroom.

1960-1969

Hippie hype

Bedrooms became stages for self-expression as America headed toward the psychedelic era. Do-it-yourself designers began using colorful posters and memorabilia to transform walls into personal art. Blowup furniture, beanbag chairs and open plan designs brought a “groovy” feel to the bedroom, while larger beds and waterbeds also became part of the free-love culture.

1970-1979

The sparkling seventies

Unlike the do-it-yourself attitude of the ’60s, in the ’70s glitz became glam and bigger became better when it came to home decorating. The decade brought a focused attention to bedroom design, with bold, earthy colors, woodgrain paneling and wallpaper dominating the décor. As bedroom sizes expanded, queen and king became the preferred bed sizes for couples.

1980-1989

The extreme eighties

The term “McMansion” first appeared in the ’80s to describe the extreme size of new homes. Bedrooms increased in both size and number, accommodating larger furniture and electronics. Interior design became more stylized, with geometric patterns and bold, electric accents of hot pink and teal. Retreating to a spacious bedroom with a queen-size mattress to watch late-night TV became one of America’s most desired ways to relax.

1990-1999

The new age nineties

By now, more than 85% of new homes were being built with three or more bedrooms. With more available space, bedrooms became even more multifunctional and personalized. In 1991, the queen-size mattress surpassed the traditional full-size as the most popular sleeping choice for American couples. Also happening at this time, luxury mattresses were reaching mainstream popularity with the pillow-top feature.

2000s

21st century: sleep sanctuary

Home sizes have doubled since 1970, and homeowners are taking advantage of the extra space by transforming the bedroom into a place for personal retreat, relaxation and rejuvenation. Calming colors and textures are taking over, creating a spa-like atmosphere. The added sleeping space of queen- and king-size mattresses continues to win new fans. Intriguing new technologies, such as memory foam and adjustable airbeds, are piquing consumers’ interest in exploring the many luxury mattress choices now available. More than ever, the bedroom has become a personal sleep oasis.

Sleep not only feels good but it’s vital for our overall health. Science has shown us that sleep allows your brain to do some basic housecleaning. While you sleep, your brain takes out the trash and carefully puts away your memories. Enough sleep also keeps the rest of your body running in tiptop shape, helping you to burn fat and rejuvenate tissue. In fact, sleep is an important daily medicine for your brain and body.

Wake up to good health

More and more people are appreciating the important role of sleep. A sleep study revealed that the vast majority of people rated a good night’s sleep as the most important factor for their health and well-being. This is especially true as we age, and the majority of survey respondents over age 55 strongly agreed that there is an important connection between mattresses and health. Most people surveyed also believe sleep is an essential factor in work productivity, overall energy, and physical and mental agility. Despite this fact, more Americans are getting less sleep than ever before. 45% of those surveyed recently say they are not getting enough sleep, compared with 27% in 2000 and 36% in 2004. With such an epidemic going around, it’s important to work hard at getting enough sleep so you can start the day refreshed and rejuvenated.

78% of people surveyed say they want improvement in their sleep quality, and 49% say they would like to own a better mattress than they currently do.

What lies beneath

Studies reveal that your mattress plays an important, if not critical, role in how well and how long you sleep. Four out of five survey respondents agreed that poor mattresses affect sleep quality. Once a mattress is seven years old it has reached the end of its lifespan, and can no longer support and cushion your body well enough for you to sleep comfortably and get the benefits you need from sleep. Replacing your mattress can make it easier to sleep, relieving back pain and body aches. 85% of people surveyed believe sleeping on a bad mattress can cause serious back problems. Getting a new mattress also means that the pounds and pounds of pet dander, dust mites and allergens that have taken up residence in your old mattress are gone, allowing you to breathe easier and be healthier while you sleep. A healthier you starts with a new mattress.

VIEW SOURCE

The eyes are closed during Stage 1 sleep and you can be awakened without difficulty; however, if aroused from this stage of sleep, you may feel as if you havenʼt slept. Stage 1 may last for five to 10 minutes. During this time, you may feel like youʼre falling, which may cause you to jump suddenly (called hypnic myoclonia).

Stage 2:

During this light period of sleep the heart rate slows and the body temperature decreases. At this point, the body prepares to enter deep sleep.

Stages 3 and 4:

These are deep sleep stages, with Stage 4 being more intense than Stage 3. This is when REM sleep occurs. These stages are known as slow-wave, or delta, sleep. If aroused from sleep during these stages, a person may feel disoriented for a few minutes.

Stage 5:

Most dreaming occurs during Stage 5, known as REM. REM sleep is characterized by eye movement, increased respiration rate and increased brain activity. Your brain and other body systems become more active while your muscles become more relaxed. REM sleep is when you typically dream because of increased brain activity. Voluntary muscles become paralyzed, and this period of paralysis is a built-in protective measure to keep you from harming yourself. Do you ever feel like you can’t escape during a dream? Well, the truth is, you can’t. You can breathe, and your heart is working, but you really can’t move.

• Excessive sleepiness during the day
• Trouble falling asleep or staying asleep
• Snoring or episodes of stopped breathing during sleep
• Urge to move your legs at rest or an uncomfortable feeling in the legs at night

In general, there are several basic types of sleeping disorders. Here are a few:

• Insomnia
• Sleep apnea
• Restless leg syndrome
• Narcolepsy
• Sleepwalking

• Irritability
• Exhaustion
• Easily distracted
• Making unsound decisions

However, there are other consequences of poor sleep that aren’t always as obvious. For example, sleep deprivation can negatively affect your immune system.

Research also suggests that sleep deprivation may lead to:

• Weight gain
• High blood pressure
• Cancer
• Heart disease
• Stroke
• Diabetes
• Bone loss
• Depression

Sleep deprivation also can impair:

• Learning
• Memory
• Alertness
• Concentration
• Judgment
• Problem solving
• Reasoning

But these are only a few of the health issues sleep deprivation creates. According to Eve Van Cauter of the University of Chicago, a “lack of sleep disrupts every physiologic function in the body.” To make matters worse, lack of sleep hinders your ability to realize your own performance is impaired, making you think you’re functioning well when you probably aren’t.

So now we know that sleep is necessary, but it’s up to each of us to make sure we get enough rest. In the end, getting better sleep helps you lead a better life.

New mattresses sold in the United States must meet specific safety standards set by the Consumer Product Safety Commission (CPSC).

To ensure consumers know important safety information, many mattress manufacturers attach a Safety Hangtag to their products. This hangtag is distributed by the Sleep Products Safety Council (the product safety and research arm of the International Sleep Products Association). Here’s what the council suggests: