Struggling to Sleep? You Might Need More Magnesium
Good quality sleep is a cornerstone of health, yet so many of us struggle to get the restorative rest we need.
While countless factors influence sleep, one key player is often overlooked: Magnesium.
This mineral isn't just a nice-to-have.
It's essential for helping your body relax and prepare for deep, rejuvenating sleep.
The Role of Magnesium in Sleep
Sleep relies on your nervous system being in a calm, relaxed state.
And one of the ways your nervous system achieves this state is through a neurotransmitter called GABA.
GABA tells your brain and body to slow down and relax as bedtime approaches, setting the stage for a good night's sleep.
And this is where magnesium steps in:
Magnesium makes your GABA receptors more effective, helping them take up more GABA and amplify its calming effects.
When you’re deficient in magnesium, these receptors don’t work as well.
Which can leave your brain feeling like it’s stuck on overdrive—you’re mentally racing when all you want to do is wind down.
Think of magnesium as the brake pedal your body needs to slow things down.
And why magnesium is often called the “sleep and relaxation mineral.”
Because of the countless reviews of people notice significant improvements in their sleep quality simply by ensuring they’re meeting their magnesium needs.
Whole Food Sources of Magnesium
Whole foods, like the below, should always be your first stop for magnesium:
-
Dark leafy greens (spinach, kale)
-
Avocados
-
Pumpkin seeds
-
Nuts (almonds, cashews)
-
Dark chocolate
For women, the recommended daily intake of magnesium is 320 mg per day.
And for men, it’s 420 mg of magnesium per day.
But sometimes, even with the best intentions, hitting these targets through diet alone can be tough.
Choosing the Right Magnesium Supplement
When diet falls short, high-quality magnesium supplements can bridge the gap.
However, not all magnesium supplements are created equal.
Here’s what to look for when buying a magnesium supplement for sleep:
-
Choose Magnesium Glycinate: This form combines magnesium with the calming amino acid glycine, making it ideal for sleep support.
-
Capsules Over Tablets: Capsules typically have fewer additives and are easier for your body to absorb.
-
Check the Elemental Magnesium: Ensure the magnesium glycinate supplement contains 12–14% elemental magnesium to avoid cheaper, less effective forms like magnesium oxide.
How to Supplement Magnesium Glycinate for Better Sleep
To get the most out of your magnesium glycinate supplement, timing and dosage matter.
At Honour Health, we recommend:
-
Taking 90–180 mg of magnesium glycinate at 2 different times during the day / night.
-
Splitting the dose: 90 - 180mg the late afternoon or with dinner, and another 90 - 180mg just before bed.
Why split the dose? Smaller, spaced-out amounts are more effective at raising magnesium levels than a single large dose.
Fix The Deficiency, Start Fixing The Problem
Considering so many of us are not eating a diverse diet, filled with magnesium whole foods, like dark leafy green vegetables.
It's no surprise that reports of insomnia & poor quality sleep are on the rise.
But, there is hope.
Because when you start fixing the deficiency, you can start fixing the problem.
And when it comes to improving your sleep, hitting daily targets of magnesium, has to be at the top of the list.
- HONOUR HEALTH
The information provided here is for general informational purposes only & should not be considered as professional medical advice or a substitute for consulting with a healthcare provider. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.