I’ve always been pretty open about the issues I have with insomnia and staying asleep… as well as the various things I do to try to get a good night’s rest! About 6 months ago, I decided to give magnesium supplements a try because a few people recommended it… and it’s been absolutely life changing. I really mean that! I actually sleep through the night most of the time now and don’t use melatonin to fall asleep anymore. Just this one change has been so huge for me that I wanted to share a bit about why you should try magnesium for sleep, as well as the exact one I take. I hope this post helps you get a good night’s sleep!
Before we dive into my experience taking magnesium supplements for sleep, I want to encourage you to check with your doctor before making any changes like this to your medications and supplements. Always consult your doctor!
My Journey Taking Magnesium for Sleep
For as long as I can remember, I’ve always struggled with sleeping well and insomnia. It’s hard to fall asleep and often I’d be awake for hours. As I’ve gotten older, I have also had issues with staying asleep which has become my biggest complaint. Generally, I’d wake up between the hours of 3 am and 5 am… for no reason. Then I’d be up for an hour or sometimes longer! It really impacts my day because when my Hatch alarm goes off at 7:30, I feel like I am barely rested.
I’ve tried SO many different things to remedy this: melatonin, prescription sleeping pills, meditation, reading before bed, changing my exercise time, no caffeine in the afternoon, etc. It literally feels like I tried it all… until I started taking magnesium glycinate. And then overnight (no pun intended), things changed.
After 6 months of using Moon Juice’s Magnesi-Om, I feel confident in sharing my experience with you. Honestly, if I could, I’d shout it from the roof tops how much this one simple change has helped me!
How magnesium works for improving sleep quality
Keep in mind that I am definitely not a doctor and have a somewhat limited understanding of medical things. My understanding is that magnesium is a mineral that helps to increase your body’s natural sleep hormone, melatonin, which also affects your body’s Circadian rhythm. Taking too much melatonin can throw everything off! Also, because melatonin is a hormone, making changes in those levels can really affect your body.
But instead, magnesium helps you to unwind and relax instead of just knocking you out like melatonin does. Because it is a mineral, it’s a bit more forgiving on your body, as well.
Here’s where it gets really cool: certain things deplete the natural magnesium in your body. For example, being stressed or even drinking caffeine. So by adding this supplement to my routine, I am helping to counteract those withdrawals of the mineral and then ensuring that my central nervous system is getting the message to relax before bed… all without being literally knocked out the way that melatonin can.
Magnesium also helps with over 300 processes in the body, plus it helps to regulate PMS symptoms. I know it sounds like a wonder drug… and it kind of is!
The benefits of magnesium for sleep
According to Sleep Foundation, there is research indicating that magnesium can improve insomnia symptoms. A few of the benefits include:
- falling asleep faster
- sleeping longer
- more time actually sleeping while in bed (commonly referred to as sleep efficiency)
- decreased levels of serum cortisol which is know as the ‘stress hormone’
If you want to get really deep, I recommend checking out this NIH study.
The best form of magnesium for sleep
Because magnesium is a mineral, you can get it from foods like legumes (beans, nuts and seeds), leafy green veggies (like Swiss chard or spinach), yogurt, milk, tofu and soy products, and whole grains. It’s also available in pill or powder form, which is my preferred method. I just don’t like swallowing huge pills.
About an hour before I go to bed, I mix Moon Juice’s Magnesi-Om into a small glass of water. It dissolves very easily and doesn’t have a weird taste. The flavor is sort of a berry flavor, one I’d describe as “pink.”
How many mg of magnesium I take for sleep
Because I use Magnesi-Om from Moon Juice, my dosage is 1 teaspoon of the powder in water. However, it is generally recommended not to go over 350 milligrams because that can affect your digestive tract.
How long does it take for magnesium to kick in for sleep?
I notice that I start to relax after about 20-30 minutes. I am also very strict with my wind down routine. For example, I get into bed an hour before I plan to be asleep. I take my magnesium mixture, turn on my wind down playlist on my Hatch, and read until I fall asleep.
Have you tried magnesium to sleep?? I’d love to know more about your experience and how it’s help you. Leave a comment and let me know.