Magnesium for sleep, explained

Magnesium plays a quiet but central role in sleep regulation. It supports GABA receptor activity, helps modulate the stress response, and contributes to muscle relaxation in the evening hours.

Not all magnesium forms behave the same in the body. Glycinate is gentle on digestion and pairs the mineral with the calming amino acid glycine. Citrate is more laxative. Oxide is poorly absorbed.

For most people, a daily 200–400 mg dose of glycinate, taken 30–60 minutes before bed, is a sensible starting point. Pair it with a wind-down ritual — dim light, a warm shower, no late screens — and the effect compounds.