Magnesium Supplement Improves Sleep Quality

A personal account of how adding magnesium to the bedtime routine led to better sleep.

Jan. 31, 2026 at 1:31pm

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After struggling with insomnia and poor sleep quality, the author decided to try a magnesium supplement on the recommendation of sleep experts. Over time, the magnesium helped the author fall asleep faster, sleep more soundly, and wake up less frequently during the night. While magnesium alone may not be a cure-all for chronic insomnia, the author found it to be an effective and affordable way to improve their overall sleep.

Why it matters

Magnesium deficiency is a common issue, especially among older adults, and can contribute to difficulties falling and staying asleep. Improving sleep quality through natural supplements like magnesium can have wide-ranging benefits for physical and mental health.

The details

The author tried various sleep hygiene techniques like maintaining a consistent sleep schedule, avoiding screens before bed, and keeping the bedroom cool, but still struggled with insomnia. After consulting sleep specialists, they were advised to try a magnesium supplement, specifically magnesium glycinate which has good absorption and minimal side effects. The author started with a 100mg dose of magnesium glycinate taken about two hours before bedtime, finding that higher doses caused unwanted side effects. Over the course of about a month, the magnesium supplement helped the author fall asleep faster, sleep more soundly, and wake up less frequently during the night.

  • The author started taking the magnesium supplement about a year ago.
  • It took around a month for the author to notice significant improvements in their sleep quality.

The players

Daniella Marchetti, PhD

A clinical psychologist specializing in behavioral sleep medicine who recommends magnesium supplementation for people with difficulty winding down at night, muscle tension, headaches, nighttime restlessness, or high stress.

Likhita Shaik, MD, MBBS

A sleep medicine specialist and clinical assistant professor at the University of Iowa who discusses the different types of magnesium and their relative benefits for sleep.

W. Christopher Winter, M.D.

A neurologist and sleep specialist who medically reviewed the article.

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What they’re saying

“I recommend magnesium for people who have difficulty winding down at night, experience muscle tension, headaches, or nighttime restlessness, or are under high stress.”

— Daniella Marchetti, PhD, Clinical psychologist specializing in behavioral sleep medicine

“Magnesium glycinate (or bisglycinate) is often recommended since it has better absorption and minimal GI effects whereas magnesium threonate may offer cognitive and sleep benefits, but it is more expensive.”

— Likhita Shaik, MD, MBBS, Sleep medicine specialist and clinical assistant professor

What’s next

The author plans to continue taking the magnesium supplement as part of their nightly routine, as it has proven effective in improving their sleep quality. They may experiment with different forms of magnesium to find the one that works best for them.

The takeaway

While magnesium alone may not be a cure for chronic insomnia, this personal account demonstrates how a simple and affordable supplement can make a meaningful difference in sleep quality for those struggling with occasional or mild sleep issues. Consulting with sleep experts to find the right magnesium supplement and dosage is key to maximizing the sleep benefits.