When you’re having trouble sleeping, you’ll take all the help you can get. You could switch up your bedtime routine to see if that helps. You might even change the timing of when you wake up and when you go to sleep. You could even turn on a diffuser, spritz a calming pillow spray, or invest in a sound machine to help you get to dreamland. There are a lot of options out there, which is great since everyone’s sleep preferences and bodies are all different.
There are also supplements that are sleep aids, with some including magnesium. According to The Cleveland Clinic, "magnesium is a nutrient that’s involved in several important bodily functions. It plays a role in muscle and nerve function, is involved in regulating blood pressure and blood sugar, and even helps build bones and DNA.”
There is some evidence that magnesium may help with sleep by regulating the neurotransmitters that are related to getting some shut-eye. And according to The Cleveland Clinic, some studies have found that these supplements make it easier to fall asleep, improve sleep quality, and reduce symptoms of restless legs symptoms. It’s important to note, though, that the studies are very small.
If you do want to try the supplements, it’s best to check with your doctor first before adding something new to your routine. You’ll also want to look for magnesium glycinate or magnesium citrate, not magnesium oxide, as that’s a stool softener.
Take a look at some best magnesium supplements for sleep below.
Stir a teaspoon of this into your water at night for some relaxing effects. The formula contains three bioavailable forms of magnesium, which have a time-release effect. It also has L-theanine, citric acid, monk fruit extract, and beetroot juice powder.
This supplement is unique because it’s not ingested, rather it’s a spray so it’s absorbed by your skin. Magnesium chloride is paired with lavender and arnica oil to relax and reduce any tension. Just spritz 12 sprays on and you’ll be good to go.
In addition to magnesium, these capsules are formulated with melatonin to help with your natural sleep-wake cycle and valerian root for relaxation benefits.
If you’re looking for something that’s just magnesium, try this one from Pure Encapsulations, which is a brand that’s been recommended to us by the experts. The supplements are gluten-free, non-GMO, and hypoallergenic.
Here’s another supplement mix you can add to a glass of water before bed. It’s a combination of magnesium, melatonin, L-theanine, and GABA (gamma-aminobutyric acid) to really soothe and relax the body and mind. And you don’t have to worry about the taste, as it’s a mixed berry flavor.
These Olly supplements contain melatonin, magnesium, L-theanine, and other botanicals that are naturally soothing—chamomile, passionflower, and lemon balm. Two of these softgels before bedtime will do the trick.
You can also get your vitamins and minerals in liquid form, like with these ones from MaryRuth’s. It’s packed with ingredients that your body needs for sleep regulation and relaxation: vitamins D3 and C, magnesium, zinc, and copper. Plus, the formula contains boron, manganese, and calcium to maintain bone and nerve health. It comes in
These berry gummies are formulated to relax the mind and body so you can drift off to sleep faster. It’s enriched with melatonin, magnesium, and L-theanine. And while some gummies can have some interesting ingredients, these do not have artificial flavors or sweeteners, synthetic dyes, or high fructose corn syrup.
BioSchwartz’s nighttime stress relief supplement is a mix of 5-HTP, magnesium, melatonin, lemon balm, Valerian root, and chamomile. The 5-HTP in the formula helps the body produce natural serotonin to manage stress.
This supplement formula blends three different types of magnesium with different benefits: Magnesium taurate (cardiovascular support), magnesium glycinate (calms anxiety and promotes relaxation), and magnesium malate (to help with muscle soreness. and cellular energy production).
More Products to Help You Sleep
Some people find that a sound machine and all of the soothing noises can help them fall asleep. This $15 option has six nature sounds for relaxation. It’s also portable so you can take it with you on vacation if needed.
Enjoying a cup of tea could be a nice bedtime ritual. Sakara’s tea is a blend of chamomile, lavender, catnip, valerian, and passionflower.
Spritz this cult-favorite spray on your pillow to make your bed the ultimate relaxation destination. It’s a blend of lavender, vetiver, and chamomile.
Use the power of aromatherapy to get you ready for bed. This essential oil blend is a mix of lavender, frankincense, ylang ylang, chamomile, and vetiver.
The Hatch clock makes it so easy to revamp your bedtime routine for optimal sleep. It has a sunrise alarm clock, comes with a library of soothing sounds and white noise, and lets you personalize your wind-down routine through an app.
Taking a bath before bed can be one of the most soothing moments of self-care. This product from Indie Lee is both a bath soak and body scrub. It uses the aromatherapy to support relaxation thanks to lavandin, lavender, and Moroccan chamomile essential oils. Other ingredients include dead sea and Himalayan salts, patchouli, and vetiver.
Here’s another tea option for you—it’s a blend of chamomile and valerian root. It’s also free of caffeine (of course) and gluten.
Dr. Teal’s makes some of the most soothing bath salts ever, so I know its lotion isn’t going to disappoint. This one is formulated with shea butter, cocoa butter, and vitamin E to moisturize and soften the skin, plus melatonin and essential oils for a relaxing effect.
Next: The Best Essential Oils for Sleep, According to Science
This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.
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