There are very few evidence-based supplement claims that have stood the test of time. One of those claims is the relationship between magnesium and sleep.
Like most things in the body, sleep and relaxation are a balance. Magnesium affects several pathways in the nervous system. If someone uses the wrong form of magnesium or takes it at the wrong time, it may not impact their sleep the way it’s intended to.
Routine use of magnesium is better than nothing. However, if an individual does not achieve the results they want, they may give up on natural sleep aids and resort to prescription sleep aids.
The goal of this article is to explain why and when to use different forms of magnesium, what outcomes can realistically be expected, and the logic behind using magnesium for sleep in a modern, fast-paced world.
What Contemporary Trends in Sleep Loss and Magnesium Depletion Have in Common
Magnesium is a mineral involved in hundreds of reactions in the human body. It also supports reactions that help the nervous system relax.
The body uses several ways to help bring about a relaxed state. One of them is blocking the NMDA receptors. Once blocked, these receptors promote relaxation and help bring about a state of calmness.
Along with GABA, magnesium helps promote a relaxed state in the human body. Decreased levels of magnesium put the body in a state of arousal and make it difficult to relax.
In recent times, stress and the unavailability of healthy foods in our diet have promoted a situation where the body is in an aroused state. As a result, relaxation is almost impossible.
In the past, foods that contained magnesium were readily available. Recently, the food industry has focused on producing convenient, yet unhealthy, foods. These foods leave a huge magnesium deficit in the body.
Coffee and alcohol, which are stimulants, promote the loss of magnesium. People who consume stimulants on a chronic basis promote a deficit of magnesium in the body.
In this age of stress and poor nutrition, symptoms of stress, including difficulty in relaxation and falling asleep, are common. A magnesium deficit promotes these symptoms.
Using magnesium supplement helps alleviate stress, and along with other changes in lifestyle, helps bring about the desired relaxation.
Since magnesium is a mineral, there are different forms of it. Each form responds differently to various maladies and acts differently in the body.
The Forms and Their Functions
Magnesium has a variety of forms. One of the more common forms is magnesium glycinate.
This form has a quicker action and a more pronounced effect on the central nervous system when compared to other magnesium forms. As a result, it is a good choice for someone who has racing thoughts and wants to slow their mental activity.
One of the more recent forms of magnesium is magnesium L-threonate. Similar to magnesium glycinate, this form is touted to have improved action across the blood-brain barrier. Thus, it may be of greater benefit to someone wanting to reduce racing thoughts.
Routine for Results
If someone wants to reduce racing thoughts and mental activity, they should take either magnesium glycinate or L-threonate.
Based on the available evidence, it seems prudent to take magnesium glycinate before bed and give it a try for about 2–4 weeks. It appears to be more economical and expedient.
If a person wants to stop mental activity and racing thoughts, they should take 200–400 mg of magnesium glycinate. Then they can see if mental activity and racing thoughts decrease before bed.
If nothing is accomplished after 2–4 weeks, it may be beneficial to try a different form.
Muscle Tension in the Morning
There are a few possible sleep issues that present physically.
You may have restless legs in the evening. You may also have cramping in your legs and feet at night. You may even clench your jaw during the night, resulting in a sore jaw in the morning.
A magnesium deficiency can cause all of these issues.
For these issues, you can take magnesium malate or magnesium citrate. Soaking in an Epsom salt bath can also be beneficial.
Like the other magnesium salts, the skin can absorb magnesium sulfate.
Malate may help relieve cramping and stiffness because of its role in producing energy in the body.
Citrate may cause a loose bowel, which is why many people prefer taking malate.
The dose of both of these magnesium salts is similar to glycinate, which is 200 mg to 400 mg, and you can take them together.
Some people find that taking a small dose of citrate or malate in the evening and a larger dose of glycinate later helps address all of these issues.
You may need to use the salts for about two weeks to see benefits.
Guide to Success: Timing and Combos
Timing makes or breaks a routine.
The ideal time to take minerals is with a big meal. However, the timing depends on your sleep goals.
For example, if your goal is to take minerals to aid sleep, take your dose 60–90 minutes before your desired bedtime.
If you take it too early, you may not experience the effects during your sleep window. If you take it too late, you may fall asleep before you experience the effects.
If you’re not used to taking minerals before bed, pair them with a snack. Keep in mind that some minerals may not agree with your stomach.
Take the minerals a few hours after calcium and zinc to help ensure full absorption.
Sometimes people take a multivitamin in the morning, but this usually is not the case.
People may drink caffeine throughout the day. They may also consume alcohol before the dose, but it may lessen the effects.
The minerals should help deepen your sleep. Keep their placement consistent so you train yourself to take them before bed.
A Magnesium Routine is Designed to Produce Gradual Progress Over Time
Nights slowly become structured, and the pre-sleep window becomes smaller.
The biggest indicator of progressive improvement is the disappearance of morning joint stiffness. This can take 3–4 weeks to fully improve.
Once morning stiffness improves, other symptoms related to magnesium deficiency, such as fatigue and decreased energy, improve as well.
The ultimate goal of a magnesium routine is to help the user function normally throughout the day.
Do not confuse the gradual improvements created by a magnesium routine with the dramatic improvements caused by sedative medications, which are often addicting and loss-producing.
For best results, track your magnesium routine for 8 weeks using the following journal template:
- bedtime
- time to sleep
- number of times you woke up
- how you feel in the morning
If there is no improvement after 8 weeks, other, potentially undiagnosed reasons may be preventing sleep and should be looked into.
Building Nights You Can Count On
Magnesium is a popular natural sleep remedy, and for good reason.
There are many forms, such as citrate, malate, glycinate, and threonate. The right form depends on your individual issue.
For instance, glycinate and L-threonate can help with racing thoughts, while malate and citrate can help with muscle cramping.
The best time to take any of these is around an hour before bed.
For the first true evaluation of a supplement, give it at least two weeks of consistent use. After eight weeks, you will truly know if a supplement is beneficial.
Make sure you physically write your results instead of keeping them in your head.
Users typically don’t see true results because they don’t give a supplement enough time or stick with one form.
iLoveHealth has forms organized by sleep, so you don’t have to waste time sorting through several forms.
By using this mineral with a plan tailored specifically to your sleep issues, you’ll see true results.
This mineral isn’t meant to substitute conventional sleep aids, but it can help you get to that point.
