Are you looking for a natural way to sleep better? Magnesium is probably the supplement that sleep researchers, doctors, and biohackers most agree on. But there are a dozen forms of magnesium on the market – and they work very differently. The cheapest variant at the pharmacy does almost nothing for sleep at all.
Why does magnesium help with sleep problems?
Magnesium is involved in over 300 processes in the body, but for sleep, it's about three things.
The first is its connection to GABA. GABA is the brain's brake pedal – the neurotransmitter that shuts down overstimulated nervous activity and allows you to wind down in the evening. Magnesium binds to and activates GABA receptors, and without enough magnesium, the body has a harder time downshifting from an active state.
The second is cortisol regulation. High cortisol levels in the evening – often caused by stress – are one of the most common reasons why people can't fall asleep despite being tired. Magnesium helps the body's stress system shut down earlier in the day.
The third is melatonin production. The body needs magnesium to convert serotonin into melatonin. This means that magnesium deficiency can directly reduce the body's ability to produce its own sleep hormone.
Which form of magnesium is best for sleep?
Magnesium glycinate is the answer for most people. It is magnesium bound to the amino acid glycine, which itself has documented sleep-inducing properties – glycine lowers brain temperature and activates sleep mechanisms in the brainstem. It is also very well absorbed by the body and is gentle on the stomach.
Magnesium citrate is a common and well-absorbed alternative but lacks the added effect of glycine. Magnesium oxide – the cheapest and most common form in low-cost products – is absorbed less than 4% and essentially does nothing for sleep. Magnesium L-threonate is a newer form that crosses the blood-brain barrier more effectively and is promising for cognitive function, but still expensive with limited clinical data for sleep purposes.
How much and when?
For sleep purposes: 200–400 mg of magnesium glycinate, 30–60 minutes before bedtime. It often takes 1–2 weeks of consistent use before you notice the full effect, as the body needs to normalize its magnesium levels.
Up to 70% of the population does not get enough magnesium through their diet, so deficiency is more common than most people think. Common signs include sleep problems, nocturnal muscle cramps, increased stress sensitivity, and fatigue despite sufficient sleep.
If you recognize one or more of these symptoms – try magnesium glycinate for three weeks and see what happens. At Noop, you'll find magnesium in our Sleep Supplements: Fall asleep faster with Nootropics | Nooplife.