From the Guidelines
Magnesium oxide is not the most effective form of magnesium for sleep improvement, and other forms like magnesium glycinate or magnesium citrate are generally better options. When considering magnesium for sleep, it's essential to choose the right form, as it can significantly impact absorption and effectiveness. According to the American Academy of Sleep Medicine clinical practice guideline 1, the quality of evidence for many treatments, including magnesium, is often reduced due to industry sponsorship and heterogeneity in study results. However, magnesium has been shown to help regulate neurotransmitters that calm the nervous system and bind to GABA receptors in the brain, which can have a relaxing effect 1.
- A typical dose of magnesium for sleep improvement ranges from 200-400mg taken about an hour before bedtime.
- Magnesium also helps regulate melatonin, the hormone responsible for sleep-wake cycles.
- Many people are deficient in magnesium due to modern diets and stress, which can contribute to sleep problems.
- While generally safe, it's recommended to start with a lower dose to avoid potential side effects like digestive upset.
- If you're taking medications or have kidney problems, consult with a healthcare provider before starting supplementation, as magnesium can interact with certain medications and may not be appropriate for everyone.
From the Research
Magnesium Oxide and Sleep
- Magnesium oxide is a form of magnesium, and research has been conducted on the effects of magnesium on sleep.
- Studies have shown that magnesium supplementation can improve sleep quality, reduce symptoms of insomnia, and increase sleep duration 2, 3, 4, 5, 6.
Effects of Magnesium on Sleep
- A systematic review and meta-analysis found that oral magnesium supplementation reduced sleep onset latency and improved sleep quality in older adults with insomnia 2.
- A double-blind, placebo-controlled clinical trial found that nightly administration of melatonin, magnesium, and zinc improved sleep quality and reduced symptoms of insomnia in long-term care facility residents 3.
- An open pilot study found that oral magnesium therapy reduced periodic leg movements during sleep and improved sleep efficiency in patients with restless legs syndrome or periodic limb movements during sleep 4.
- A randomized controlled trial found that magnesium-L-threonate supplementation improved sleep quality, deep sleep score, and REM sleep score, and reduced symptoms of insomnia in adults with self-reported sleep problems 5.
- A study found that magnesium supplementation improved indicators of low magnesium status and inflammatory stress in adults with poor quality sleep, and suggested an association between magnesium status and sleep quality 6.
Key Findings
- Magnesium supplementation can improve sleep quality, reduce symptoms of insomnia, and increase sleep duration.
- The effects of magnesium on sleep may be due to its ability to reduce inflammation, improve relaxation, and regulate the body's internal clock.
- More research is needed to fully understand the effects of magnesium on sleep and to determine the optimal dosage and form of magnesium for sleep improvement.