Want To Sleep Better? This Is the Best Time of Day To Take Magnesium, Experts Say

Magnesium has built up a serious following among people who want to explore more natural ways to sleep soundly. The mineral is regularly mentioned on social media, where people rave about the impact the supplement has had on their sleep.

Unlike some other social media health claims, there is data to support the use of magnesium for better sleep. Research suggests that magnesium helps to calm the nervous system and supports muscle relaxation. It may also support your circadian rhythm to help ease you into sleep at the right time.

Related: Is 7 Hours of Sleep Enough? Experts Share the Truth

"About 50% of the population is not meeting daily recommended magnesium intake," says Dr. W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the "Sleep Unplugged" podcast. "This kind of subclinical deficiency does not necessarily mean there's a medical problem, but it's worth considering."

The best way to know for sure if you're deficient in magnesium is to get tested. But if you and your healthcare provider have already established that you're low in magnesium and could benefit from a supplement, it only makes sense to want to get the most out of your efforts.

Timing matters when you're taking magnesium for sleep. Here's what experts recommend.

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The Best Time To Take Magnesium for Improved Sleep

Every person is slightly different, but there is a general rule to consider. "Take magnesium one to two hours before bed to capitalize on the calming effects and not create gastrointestinal issues right before bedtime, which can happen in some people," Dr. Winter says.

Some people may get away with having a magnesium supplement as close to bedtime as 30 minutes, says Keri Gans, RDN, CDN, a nutrition consultant and host of "The Keri Report." (However, it's important to see how your gut feels after taking the supplement to be sure this timing will work for you.)

"Pairing it with a consistent bedtime routine may also be more effective than relying on the supplement alone," Gans says.

Related: Here's Exactly What Happens to Your Body When You Don't Get Enough Sleep

How Magnesium Supports Sleep

There are a few potential ways magnesium can support sleep. Magnesium is a smooth muscle relaxant, points out Sonya Angelone, PhD, RDN, a nutritionist and registered dietitian based in San Francisco, California. "It can support sleep by calming the nervous system," she says.

Magnesium also helps your body to have the right levels of gamma-aminobutyric acid (GABA), which is a neurotransmitter that helps you feel sleepy, according to Dr. Winter. Magnesium supports the production of the sleep hormone melatonin in the body, too, Dr. Angelone adds.

Ultimately, magnesium "plays a big role in sleep onset and maintenance," explains Dr. Winter.

Related: 13 Weird Ways Your Body Tells You That You Need More Sleep

How Much Magnesium Do You Need?

There is a range of the recommended daily intake (RDI) of magnesium, based on factors like your sex and whether you're pregnant or breastfeeding (check with your doctor if you fall into one of these categories).

However, it's generally recommended that adult men aim to have 400 to 420 milligrams of magnesium a day, while adult women should strive for 310 to 400 milligrams of magnesium daily.

What Type of Magnesium Should You Use?

There are different types of magnesium, and each impacts the body slightly differently. However, magnesium glycinate is generally considered the best option for sleep support.

"I recommend glycinate if sleep improvement is the goal," Dr. Winter explains.



Gans agrees. "It tends to be well-tolerated and less likely to cause digestive issues," she says. (Other common forms of magnesium, like magnesium oxide, magnesium hydroxide and magnesium citrate, are often used to ease constipation.)

Other Ways To Improve Your Sleep

Dr. Winter recommends keeping these tips in mind if you're struggling with sleep:

• Stick to a fairly regular schedule
• Exercise daily
• Practice some form of mindfulness or stress reduction daily
• Get outside often
• Make your bedroom comfortable and tidy

"As far as magnesium goes, buy from reputable brands," Dr. Winter says.

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Sources:

• Dr. W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast
• Sonya Angelone, PhD, RDN, is a nutritionist and registered dietitian based in San Francisco, California
• Keri Gans, RDN, CDN, a nutrition consultant and host of The Keri Report.
• Magnesium. National Institutes of Health.
• He C, et al. The Mechanisms of Magnesium in Sleep Disorders. Nature and Science of Sleep. 2025

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This story was originally published April 29, 2026 at 6:25 AM.