November 24, 2025, 10:03 am | Read time: 2 minutes
For many years, magnesium has been one of the dietary supplements I consistently rely on—partly because I associate it with better sleep. Several studies have already examined this connection. A review now shows how closely magnesium is linked to sleep quality and sleep disorders. For “Highway to Health – Studies in Brief,” I took a closer look at it.
What was examined? A review published in “Nature and Science of Sleep” investigated how magnesium affects sleep and its role in various sleep disorders.1
The research team analyzed numerous studies on humans and animals to understand the biological mechanisms and potential therapeutic effects of magnesium. They looked at issues such as difficulty falling asleep, daytime fatigue, sleep apnea, and restless legs syndrome.
Results: A magnesium deficiency is associated with shorter sleep duration, poorer sleep quality, and more frequent sleep disturbances. In several studies, magnesium supplementation improved objectively measurable sleep metrics such as sleep duration, time to fall asleep, sleep phases, or EEG patterns—especially in older adults and those with sleep problems. Positive effects were also observed in sleep apnea, insomnia, and restless legs syndrome.
Also interesting: Should you take magnesium before or after exercise?
Significance: Magnesium influences sleep through several mechanisms. It regulates nerve activity, promotes muscle relaxation, controls the sleep-wake cycle, and has anti-inflammatory effects. In the central nervous system, magnesium dampens excitatory signals (glutamate) and enhances calming signals (GABA). It also supports the production of the sleep hormone melatonin and lowers the stress hormone cortisol.
Since a deficiency can be both a cause and a consequence of sleep problems, magnesium offers a promising complementary therapy option. Various compounds such as magnesium oxide or magnesium citrate have been used in previous studies. Other forms like magnesium glycinate or magnesium L-threonate are widely used in clinical practice.
Whether certain forms are more effective is not yet sufficiently researched. Further high-quality studies are needed to determine the optimal dosages and areas of application.
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