Magnesium for sleep: does it actually work?

Struggling to clock up enough beauty sleep? You're not alone. With the average Brit logging just 6.8 hours a night, we're in a sleep deficit dilemma.^1-3 Coupled with late-night scrolling, it's no wonder we're searching for remedies for sleeplessness. Think of sleep as your body's own night-time workshop. While you're catching some ZZZs (ideally for seven to nine hours) your body’s hard at work.⁴

Sleep isn't just for dreaming; deep and restorative rest is when your body repairs muscles, grows tissues and releases hormones.⁵ Enter magnesium. Alongside its pals, this mighty mineral is key for your body’s everyday functions, such as regulation of metabolism (turning food into energy), normal muscle function and normal brain function.⁶ Now, let's uncover the science behind sleep, find out why magnesium is causing a stir and cosy up for insights from our nutritionists Dan Clarke, Sarah Harris and Leila Weller-Kis.

Emerging studies are exploring whether magnesium supports melatonin production to improve sleep, but the evidence is still quite limited.⁷ That said, it does have plenty of other proven benefits for overall wellbeing, which we’ll get onto later.⁶ And let’s be honest – looking after ourselves is key to a good night’s sleep.

So, what does this research on magnesium and melatonin actually say? Dan explains: “Although magnesium definitely isn’t a sleeping pill, some scientists are curious as to whether it could have an impact on chemicals that may support sleep and relaxation – namely melatonin.” However there’s just not enough evidence yet to confirm direct benefits of magnesium for sleep.⁷

“Melatonin is a hormone that helps your body know when to go to sleep and when to wake up each day. In a nutshell, the ‘theory’ suggested from animal studies is that the amount of magnesium may affect how well melatonin is made. And, if you don’t have enough magnesium, this synthesis could be affected, but this needs to be studied further in humans.”⁸

Simply adding more magnesium does not instantly = better sleep. If you're already getting enough magnesium, there is currently no evidence to suggest adding more will help. In fact, too much magnesium can have adverse effects, so always follow the label and don’t take more than the recommended daily intake.

Instead, a magnesium deficiency might be the snooze-stealer, as low levels could potentially lead to things like muscle cramps, tingling skin and restless nights.^6,14 “This is because magnesium supports electrolyte balance, normal muscle and psychological function,” explains Sarah. “It also contributes to the reduction of tiredness and fatigue, which are common signs of poor or inadequate sleep.”

While the jury is still out for magnesium and sleep, magnesium plays an important role in your body from normal muscle function to psychological function. At H&B we’re hot on the latest wellness trends and science-backed studies, so as soon as any new research comes out around magnesium and sleep, we’ll be sure to share it.

Looking for extra help in hitting the hay? Explore our guides to better rest or learn why sleep is so important for your health. And if you’re reading this on your phone before bedtime, switch off that blue light, pin it for tomorrow and start counting those sheep...