Best Magnesium Supplements for Sleep: Which Form Works Best?

Why Magnesium Matters 

Struggling to switch off at night? Tossing, turning and counting way too many imaginary sheep? Magnesium might be the missing piece of your sleep-related puzzle.

This essential mineral plays a key role in relaxation, nervous system support and melatonin production (the hormone that tells your body it’s time to sleep). The catch? Studies suggest up to 70% of adults aren’t getting enough, which can lead to poor sleep, stress and muscle cramps.

But before you grab just any supplement, here’s what you need to know: not all Magnesiums are created equal. Some forms are better absorbed (and actually work), while others… not so much.

What is the Best Magnesium for Sleep?

Magnesium is a mineral involved in over 300 processes in the body - everything from muscle relaxation to keeping stress in check.

You’ll find it in foods like leafy greens, nuts and seeds, but let’s be honest… Most of us aren’t eating piles of spinach daily. So, this is where supplementation plays a vital role.

Sleep-Boosting Benefits of Magnesium

Magnesium plays a crucial role in promoting restful sleep by supporting key bodily functions that help you relax. From calming the nervous system to reducing stress and muscle tension, this essential mineral can make it easier to fall and stay asleep. Understanding the best type of magnesium for sleep can help you maximise these benefits. Here’s how magnesium enhances sleep quality:

• Promotes relaxation – Helps regulate neurotransmitters, which can contribute to calming the nervous system.
• Supports melatonin production – It’s basically a little nudge to your body, letting it know it’s time to wind down.
• Eases muscle tension – Reducing ‘restless legs’ and pesky cramps that can ruin a good night’s sleep.
• Reduces stress and anxiety – Helps lower cortisol (the stress hormone), so you can actually relax.
• The Best Types of Magnesium for Sleep

Not sure which ‘type’ of Magnesium to pick? Here’s a quick rundown:

• Magnesium Glycinate – The Gold Standard for relaxation and stress relief. Gentle on digestion and great for sleep.
• Magnesium Citrate – This helps with sleep and digestion, keeping things moving if you need extra gut support.
• Magnesium Malate – A solid option for balancing energy in the day while still supporting a calm nervous system at night.

(One to avoid? There’s always one. Magnesium Oxide, it’s difficult for your body to absorb and primarily used as a laxative). 

The Right Magnesium for You?

Finding the right Magnesium for your sleep can be a journey, and with up to 10 forms, it’s difficult to narrow it down.. But don’t worry, we’re here to help guide you:

• Struggle with stress and sleep? Go for Magnesium Glycinate.
• Need digestion support too? Magnesium Citrate is your friend.
• Want energy in the day but better sleep at night? Try Magnesium Malate.
• Extra inflammation support? Look for one with added Turmeric.

For a daily supplement containing all of these, Free Soul's 4-in-1 Magnesium Glycinate + Turmeric has you covered.

How to Incorporate Magnesium into Your Nighttime Routine

Now you know which magnesium is best for sleep, how should you incorporate it into your routine?'

• Take it 30-60 minutes before bed – This gives your body time to absorb it.
• Pair it with a bedtime routine – Herbal tea, light stretching or a book (preferably not a page-turning thriller).
• Combine it with Zinc and Vitamin C – For added immune and additional recovery benefits.

FAQs About Magnesium for Sleep

Can you take Magnesium every night?
Yes! When taken in the right doses, it’s safe for daily use. Although, if you have any concerns or queries, don’t hesitate to reach out to a medical professional. 

What’s the best type for sleep?
While Magnesium Glycinate is your best bet for relaxation and deep sleep, a supplement that combines more than one form will have benefits beyond the basics. Allowing for muscle recovery, hormone balance and a variety of positives that may in turn contribute to better sleep.

How long does it take to work?
Some people notice an improvement in a few days, while for others, it takes a couple of weeks.

What happens if you take too much?
Let’s just say, your gut will let you know. If you have any concerns, please consult your doctor or a medical professional. 

Is it safe with other supplements?
Generally, yes. It works especially well alongside Zinc, Vitamin C and adaptogens. Again always consult your doctor or other medical professional if you have any specific concerns. 

How do you know if you need it?
If you’re struggling with sleep, stress, muscle cramps or fatigue, your body may be in need of a daily dose of Magnesium.