The Role of Magnesium and Sleep

The Role of Magnesium and Sleep



I could talk about magnesium all day! Magnesium is a mineral that plays a critical role in over 300 enzymatic reactions in the body! To keep things digestible, today I want to focus on its role in SLEEP!  But, do be on the lookout for more blog posts to come about this incredible mineral!


Okay, let’s get into the fun stuff!


Magnesium helps to regulate various bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. Magnesium also plays a role in promoting restful sleep by regulating the body's production of the sleep hormone melatonin.


One form of magnesium that is particularly well-suited for promoting restful sleep is magnesium glycinate. Magnesium glycinate is a chelated form of magnesium that is easily absorbed by the body and has a high bioavailability.


So, how does magnesium glycinate improve sleep performance? Here are just a few of the benefits:


  1. Promotes Relaxation: Magnesium glycinate is known for its calming effects on the body. It helps to relax the muscles and reduce feelings of tension and anxiety, which can help promote a more restful sleep.


  1. Supports Melatonin Production: Magnesium plays a key role in the production of the sleep hormone melatonin. By supplementing with magnesium glycinate, you may be able to help regulate your body's production of melatonin, which can improve your sleep quality and duration.


  1. Reduces Nighttime Waking: Magnesium glycinate has been shown to reduce nighttime waking and improve sleep efficiency. This means that you are more likely to stay asleep throughout the night and wake up feeling refreshed and rejuvenated.


  1. Improves Sleep Quality: Studies have found that magnesium supplementation can improve various aspects of sleep quality, including sleep latency (the amount of time it takes to fall asleep), sleep time, and sleep efficiency.


Magnesium glycinate is a highly absorbable form of magnesium that can promote restful sleep and improve sleep performance. By supporting relaxation, melatonin production, and reducing nighttime waking, magnesium glycinate may be an effective natural sleep aid for those struggling with sleep issues.


As always, it's important to choose high-quality supplements from reputable sources, like Metegenics. Look for products that have been third-party tested for purity and potency, and consult with a healthcare provider if you have any questions or concerns.


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  • Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. 2012; 17(12): 1161-1169.
  • Nielsen FH. Ultratrace minerals. In: Modern Nutrition in Health and Disease, 11th Edition. Lippincott Williams & Wilkins. 2014; 283-303.
  • Hornyak M, et al. Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: An open pilot study. Sleep. 1998; 21(5): 501-505.
  • Cao Y, et al. Magnesium glycinate for sleep: A review of the research. Nutrients. 2021; 13(7): 2234.
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