Answered question
Does magnesium help you sleep?
Does magnesium help you sleep?
It can, especially if you are low in magnesium or experience night-time cramps. Magnesium glycinate is the most commonly chosen form for sleep because glycine itself supports wind-down. The effect is modest, builds over a few weeks, and works best alongside consistent sleep timing and a wind-down routine.
What the evidence shows
Small controlled trials in older adults with insomnia show modest improvements in sleep latency and sleep efficiency with around 300 to 500 mg of elemental magnesium taken in the evening. Results in healthy sleepers are smaller and less consistent.
How to use it
Take magnesium glycinate 30 to 60 minutes before bed for several weeks before deciding whether it helps you. If you also use L-theanine or glycine, magnesium stacks well with both. Start at the low end of the dose range and increase only if needed.