In short, yes. Some observational studies found a link between the body’s magnesium levels and sleep quality. It helps regulate neurotransmitters in your brain, relax your muscles and support good mental health. In other words, it helps you feel calm and relaxed and supports your brain in switching to sleep mode. But let's look a little deeper. 

Magnesium is a key mineral that your body needs to stay healthy. It’s found naturally in many foods like green leafy vegetables, nuts, seeds, legumes, and whole grains. You’ll also find it in fortified products like breakfast cereals and certain bottled waters​. 

Even though magnesium is available in a wide variety of foods, many people still fall short of the recommended intake (RDI). In Australia, the RDI of magnesium varies by age and gender. Adult men should have 400-420 mg per day, and women should have 310-320 mg per day. And if you’re pregnant or breastfeeding, your needs increase.

Magnesium is involved in hundreds of processes in the body. It helps keep bones strong, regulates blood sugar and blood pressure, and supports proper muscle and nerve function​. With so many roles to play, it’s no wonder magnesium is often linked to better overall health. But does magnesium help sleep? Let’s check the evidence on how magnesium affects your nightly rest.

Magnesium helps with sleep by playing a key role in relaxing your body and calming your nervous system. One of its jobs is to regulate the neurotransmitters that carry signals through your nervous system – these are the chemical messengers responsible for everything from your breathing to your thoughts and emotions.​

Magnesium works on these messengers by blocking certain neurotransmitters that stimulate your body and boosting others that promote calmness, like GABA (gamma-aminobutyric acid)​. GABA is known for slowing down nerve signals, making you feel relaxed, de-stressed, and ready for sleep. By binding to GABA receptors, magnesium helps increase the effects of this calming neurotransmitter, allowing you to wind down more easily and fall asleep faster​.

The way it supports relaxation and reduces tension is why magnesium is often recommended as a natural aid to improve both falling asleep and sleep quality.

Research into magnesium’s impact on sleep has taken two main approaches: comparing dietary magnesium levels with sleep quality, and testing magnesium supplements against placebos. Both methods have shown interesting results.

In one small study of older adults with insomnia, those who took 500mg of magnesium daily for eight weeks fell asleep faster and slept more efficiently. They also saw significant improvements in their insomnia severity scores. 

Other large-scale observational studies have found connections between magnesium intake and sleep patterns. For example, one study of nearly 1,500 people found that higher magnesium intake was linked to a reduced risk of daytime sleepiness, especially in women. Another study with over 26,000 participants revealed that people who consumed more magnesium were less likely to experience short sleep duration (less than 7 hours).

A 2022 study into magnesium and the body concluded that magnesium is essential for protein synthesis, energy production, and DNA stability. They went on to say that disturbances in magnesium levels unequivocally result in delayed cell growth and metabolic defects.​

There’s also been research into magnesium combined with other compounds like melatonin or B vitamins. Some studies have shown that these combinations can improve sleep and quality of life, but the small sample sizes make it hard to say whether magnesium itself is the key factor​.

So, while evidence suggests magnesium can support better sleep, more research is recommended.

1. Regulates sleepy neurotransmitters

Magnesium is an essential mineral that plays a pivotal role in sleep regulation. It works by calming your nervous system. Specifically, magnesium binds to gamma-aminobutyric acid (GABA) receptors, the same neurotransmitters affected by popular sleep medications. 

Topical application on your skin allows for rapid absorption. It’s a simple, natural way to help quiet both mind and body as you settle in for the night.

2. Helps your muscles relax and recover

Magnesium is crucial for muscle function. It regulates calcium levels, ensuring your muscles contract and relax smoothly​. Calcium causes muscles to contract, while magnesium works to relax them. So, if your body is magnesium-deficient, you’re more likely to suffer muscle cramps and tension.

Magnesium spray is highly effective for post-workout recovery. It can reduce muscle soreness by allowing muscles to relax more quickly after exercise. You can target specific areas using a spray or balm, providing relief where you need it most. 

3. Reduces stress and anxiety

Magnesium’s role in managing stress is well-documented. It helps modulate the activity of the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for controlling how your body reacts to stress​. Without enough magnesium, this system can become overstimulated, increasing levels of stress hormones like cortisol. In other words, magnesium helps you feel calm. It’s a natural, scientifically supported way to find calm amidst the chaos.

4. Supports good mental health 

Magnesium is sometimes referred to as the “original chill pill” because of its role in balancing mood-regulating chemicals in the brain​. Low magnesium levels have been linked to an increased risk of anxiety and depression (both of which can disrupt your sleep). Incorporating magnesium spray into your daily routine is a simple, effective way to maintain your mental health alongside other wellness practices.

Magnesium is essential for good sleep and overall well-being. It helps regulate neurotransmitters in your brain, relax your muscles and support good mental health. 

This little bottle packs a powerful punch – we’re here to set the mood for your best sleep. Sleep Well magnesium spray and balm are made with nature's best stuff to help you get the rest you deserve. Relax and unwind, so you can wake up with a spark that energises your day ahead.

Still have questions? Read these tips for the perfect night in and the best sheets to keep you warm in winter.