Have you been feeling that “my sleep is light lately” or “I still feel tired when I wake up”?
Sleep quality is closely linked not only to concentration and recovery from fatigue during the day, but also to the health of both mind and body.
Bedroom environment and lifestyle habits are well-known ways to improve sleep, but in recent years nutrition has also been gaining attention as an important factor.
Among the nutrients, one that appears in many studies is magnesium.
In this article, we look at the relationship between magnesium and sleep, based on the latest research.
Magnesium and Sleep
A systematic review published in 2024 by a research team including the Hackensack Meridian School of Medicine in the U.S. reported that magnesium may improve sleep quality, but that the number and quality of studies are still limited, and further research is needed.
In other words, there is not enough evidence to say that “anyone who takes magnesium will sleep soundly.”
However, many studies agree that a magnesium shortage may have a negative effect on sleep.
Why Is Magnesium Linked to Sleep?
Magnesium is an essential mineral involved in more than 300 enzyme reactions in the body.
It not only keeps the muscles and nerves working properly, but is also closely connected to sleep.
For example, magnesium may
• Calm the excitation of nerves and muscles
• Support the action of GABA, a neurotransmitter involved in relaxation
• Play a role in the action of melatonin, which is involved in the sleep-wake rhythm
and for these reasons, researchers have been studying its effects on sleep.
When magnesium runs low, nerves and muscles become more easily excited, which is thought to possibly lead to sleep problems such as
• Trouble falling asleep
• Light sleep
• Waking up during the night
and similar concerns.
Will Taking Supplements Improve Your Sleep?
One thing to keep in mind is that taking lots of magnesium does not automatically mean better sleep.
In the 2024 review, some studies found that magnesium supplements improved sleep, while others found no major change.
In other words, according to current scientific thinking,
“People who are deficient may benefit the most, but for those who already get enough, the effect is limited.”
This is how it is currently understood.
For sleep, what matters is not “getting a lot,” but making sure you are not running short.
Foods Rich in Magnesium
You can get magnesium from your everyday diet.
Good sources include
• Nuts such as almonds
• Seaweeds such as wakame and hijiki
• Soy products such as tofu and natto
• Spinach
• Cocoa
• Whole grains
and more.
For example, about 30 g of almonds (a handful, about 25 nuts) contains about 80 to 90 mg of magnesium, covering about a quarter of the daily requirement for adult men and about a third for adult women.
Adding a little to your meals each day can help prevent a shortage.
What You Can Do to Improve Sleep Quality
Magnesium is one of the nutrients that supports sleep, but it cannot improve your sleep on its own.
For good-quality sleep, habits like these are also important:
• Go to bed and wake up at the same time every day
• Get some morning sunlight
• Avoid your smartphone before bed
• Don’t overdo caffeine or alcohol
• Prevent magnesium shortage with a balanced diet
These everyday habits all make a difference.
Summary
Recent research suggests that magnesium may play a role in sleep quality.
On the other hand, there is not yet strong enough evidence to call it “a nutrient that dramatically improves sleep.”
That is why what matters is not relying on supplements, but making sure you get enough through your daily meals.
At La HEAD, too, many of our guests talk to us about sleep concerns such as “my sleep is light” or “I still feel tired in the morning.”
Good sleep comes from a combination of daily habits, nutrition and relaxation of mind and body.
To take care of the brain and body that work so hard every day, why not take a look at magnesium as a chance to review your lifestyle habits?