Sleep deprivation is a form of torture – something which new parents will surely attest to.
With three children I’ll be the first to admit there have been more than a few sleepless nights. Even though I eat a healthy paleo diet, this isn’t enough to outweigh stress and sleep deprivation. The suffering soon sets in.
Sleeping pills may seem like an easy solution but they come with a long list of consequences. Convincing yourself you’ll return to normal sooner or thinking you can relive your reveled college days is just going to make things worse.
Surprisingly though, the “natural” solution of melatonin isn’t a good insomnia treatment either.
What Can You Do to Improve Sleep?
Before trying any sleep supplements for curing insomnia, I recommend fixing your diet. Often times, a real foods paleo diet is all you need to get your sleep back in check.
You probably already know that stress can make it hard to sleep. And, as the National Sleep Institute points out, lack of sleep can cause stress — so it is a terrible vicious cycle. These stress management techniques can help get things going back in the right direction as well.
Obviously, you’ll also want to avoid caffeine and alcohol and try to stick to a set bedtime routine.
But what if even after several days of doing all the obvious things you’re still dragging? If you’re tossing and turning and not able to get some actual shuteye, then it is time to turn to sleep supplements.
The Melatonin Misconception
When I asked on my Facebook page what supplements people take to help get to sleep I was surprised to read melatonin several times.
We do produce melatonin naturally, so I see how it can be misconstrued as a benign supplement to simply pop in your mouth and start counting sheep.
As talked about in the book The Sleep Solution, melatonin is associated with sleep because it’s produced as a stress hormone to cope with darkness. Sleep is the body’s natural antidote to the stress that melatonin causes.
Here is what it looks like:
We’re stressed by the dark —> we produce melatonin —> sleep relieves the stress.
You say you’re feeling sleepy when taking melatonin? Well, the melatonin’s merely inducing limpness in your body where blood is restricted to the brain and heart and your general cognitive function is impaired. Um, yikes!
Deliberately slowing down the blood supply to my vital organs isn’t something I really want to do in order to get to sleep!
Although melatonin may help induce sleep in the elderly, there is no solid scientific evidence to support melatonin’s effectiveness for treating insomnia in young and middle-aged adults.
However, there are many possible side effects of melatonin consumption:
- Vasoconstriction of the brain, organs, and heart.
- Shrinks and involutes the thymus gland
- Shrinks sex organs Increases heart rate and perpetuates the stress cycle
- Inhibits fertility
A Better Sleep Supplement: Magnesium
In the body, magnesium moves calcium out of the muscles and puts it back into the bloodstream where it can be mobilized elsewhere.
By removing calcium from the muscles, magnesium is a natural muscle relaxer.
Magnesium also has another role in sleep: It induces those sleepy states that you feel before actually falling asleep.
These reasons are why drinking a glass of milk is good for helping you get to sleep. Milk contains a lot of magnesium. However, because of the digestive issues it causes, I would never recommend drinking milk to help get to sleep.
How to Use Magnesium as a Sleep Supplement
Although you may think you’re getting an adequate supply of magnesium in your diet, our digestive system actually has a tough time at taking full advantage of magnesium, absorbing only 50% of the magnesium we consume.
You could take magnesium supplements to help you get to sleep. However, because the body doesn’t absorb it well, you wouldn’t be getting the full benefits of your supplement.
A better method of using magnesium for sleep is to take it through your skin.
You can:
- Take a bath in Epsom salts (I like these Epsom salts)
- Rub magnesium oil on your skin before going to bed (I like this magnesium oil)
Want to learn more about natural ways to help sleep?
Order a copy of Go to Bed: 14 Easy Steps to Healthier Sleep. Written by renowned health expert Dr. Sarah Ballantyne, the guide gives you really valuable information about the science of sleep, why you aren’t sleeping, and how to get to sleep by taking a few easy steps.
Have you tried magnesium for sleep? What are your best sleep inducing tips and tricks? Do you struggle to get adequate sleep?
Resources for this article:
https://sleepfoundation.org/ask-the-expert/stress-and-insomnia
Benfit, Emily. The Sleep Solution.
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Been taking magnesium before bed, and it’s great! About to take 200mg now! Then I eat some chicken or something with zinc and lights out! Great article
I suffer from insomnia I bought magnesium pills 400 units , well that help me, as of now it’s 4:43 am n I have not gotten even 10 min of sleep
N I have an eye appt at 9sm. Wonder if not sleeping will not have a good read on my eyes?
Just started taking magnesium supplements. My first experience is that I wake up more rested. But I do have got to say that during nights I am less productive. Does this sound familiar to you guys?
Anyone having even moderate sleep problems will not benefit from mag supplements. You have gotten your “facts” on melatonin from some book? You are very wrong.
I would like to know the research that suggests negative health effects of melatonin supplements. All of the research I have seen suggests it is very safe compared to other sleep aids with only rare and minor side-effects.
It might not work for everyone but if someone tries melatonin and it works well for them, I see no issue. Some formulations have additional supplements which may have adverse effects such as high dose B3 or B6. I think it’s best to stick to melatonin only as high-dose vitamins can actually be unhealthy. Also a small dose of melatonin is recommended to start with. Higher amounts could cause more adverse effects without increasing the efficacy.
Maybe I’ll try both magnesium and melatonin and see which works best for me. I’ve not supplemented either before. I have problems getting tired at night and extreme morning fatigue and grogginess which I hope to resolve.
Matthew
Hi Sylvie,
any thoughts about l-tryptophan please? I have started suffereing from imsomnia and anxiety after heavy alcohol consumption during december festives (mainly spirits) I havent tried magnesium yet. Thanks Rene
Hi Sylvie,
I have a bottle of Magnesium oil ( Mg chloride ) . To help to my insomnia what do you suggest, take it orally or appply transdermally?
Thanks.
I find it very difficult to sleep and when working the next day am very tired. How much Magnesium Citrate can I take at night and would it help
LOL! Good one Kurt!
I wish I could fall asleep like that.
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(MUST READ: HOW I GOT CURED FROM MY HIV VIRUS) I was diagnosed of HIV in 2012 and I have tried all possible means to get cure but all to no avail, until i saw a post in a health forum about a herbal doctor from West Africa who prepare herbal medicine to cure all kind of diseases including herpes virus, at first i doubted if it was real but decided to give it a try, when i contact this herbal doctor via his email: drewanherbshome@gmail.com, he prepared a herbal medicine and sent it to me via courier service, when i received this herbal medicine, he gave me step by instructions on how to apply it, when i applied it as instructed, i was cured of this deadly virus HIV within 3weeks of usage, I am now free from the virus, i was tasted negative. He also told me he cures so many disease like cancer Influenza, coronary artery, lower respiratory infections,Trachea, bronchus, HIV/AIDS, Herpes, Kidney failure, Arthritis, Diabetes, Hypertension, Stroke, Obesity, Infertility/Impotency, Cancer, Eye Problem, Skin Problem, Fibroid Tumor, Ulcer, Prostate Problem, Asthma, Weight Management, Gonorrhea/Staphylococcus, Candide, Low sperm can, Weak erection, Weak ejaculation, Pile, Elephantiasis, Skin Infection, Paralysis, If you want your ex back and many more he listed. please if you are suffering from any of these diseases contact this great herbal doctor called Dr. Ewan on his Email: drewanherbshome@gmail.com. You can also call him on his mobile number or Add him on whats app via: +2348112276982
(MUST READ: HOW I GOT CURED FROM MY HIV VIRUS) I was diagnosed of HIV in 2012 and I have tried all possible means to get cure but all to no avail, until i saw a post in a health forum about a herbal doctor from West Africa who prepare herbal medicine to cure all kind of diseases including herpes virus, at first i doubted if it was real but decided to give it a try, when i contact this herbal doctor via his email: drewanherbshome@gmail.com, he prepared a herbal medicine and sent it to me via courier service, when i received this herbal medicine, he gave me step by instructions on how to apply it, when i applied it as instructed, i was cured of this deadly virus HIV within 3weeks of usage, I am now free from the virus, i was tasted negative. He also told me he cures so many disease like cancer Influenza, coronary artery, lower respiratory infections,Trachea, bronchus, HIV/AIDS, Herpes, Kidney failure, Arthritis, Diabetes, Hypertension, Stroke, Obesity, Infertility/Impotency, Cancer, Eye Problem, Skin Problem, Fibroid Tumor, Ulcer, Prostate Problem, Asthma, Weight Management, Gonorrhea/Staphylococcus, Candide, Low sperm can, Weak erection, Weak ejaculation, Pile, Elephantiasis, Skin Infection, Paralysis, If you want your ex back and many more he listed. please if you are suffering from any of these diseases contact this great herbal doctor called Dr. Ewan on his Email: drewanherbshome@gmail.com. You can also call him on his mobile number or Add him on whats app via: +2348112276982
(MUST READ: HOW I GOT CURED FROM MY HIV VIRUS) I was diagnosed of HIV in 2012 and I have tried all possible means to get cure but all to no avail, until i saw a post in a health forum about a herbal doctor from West Africa who prepare herbal medicine to cure all kind of diseases including herpes virus, at first i doubted if it was real but decided to give it a try, when i contact this herbal doctor via his email: drewanherbshome@gmail.com, he prepared a herbal medicine and sent it to me via courier service, when i received this herbal medicine, he gave me step by instructions on how to apply it, when i applied it as instructed, i was cured of this deadly virus HIV within 3weeks of usage, I am now free from the virus, i was tasted negative. He also told me he cures so many disease like cancer Influenza, coronary artery, lower respiratory infections,Trachea, bronchus, HIV/AIDS, Herpes, Kidney failure, Arthritis, Diabetes, Hypertension, Stroke, Obesity, Infertility/Impotency, Cancer, Eye Problem, Skin Problem, Fibroid Tumor, Ulcer, Prostate Problem, Asthma, Weight Management, Gonorrhea/Staphylococcus, Candide, Low sperm can, Weak erection, Weak ejaculation, Pile, Elephantiasis, Skin Infection, Paralysis, If you want your ex back and many more he listed. please if you are suffering from any of these diseases contact this great herbal doctor called Dr. Ewan on his Email: drewanherbshome@gmail.com. You can also call him on his mobile number or Add him on whats app via: +2348112276982
I have tried the magnesium citrate to help with constipation and also to help sleep but I have severe gastrointestinal issues, reflux, esophageal spasms, gastritis. I have tried taking the magnesium citrate but it makes my stomach burn. I also have tried magnesium spray but I don’t care for the sticky feeling on my skin. If I try the magnesium oil on the bottom of my feet would that help with the IBS-C?
Rebel,
It can but you might also want to try epsom salt baths. I don’t think those will give you the itchy skin the way the spray does. I agree that the citrate can be tough on your gut if you already have GI issues.
If you have IBS-C have you looked into SIBO? I’m just thinking that prokinetics might be more helpful for you if you have MMC issues. You can read more about that here: treatingsibo.com
Hope that helps,
Sylvie
paleo —good, but not best. I’d rather call it plant based. If the term paleo floats your boat, fine. I like science — not slogans. More and more, there is nutritional research about plant based diet — in fact, it’s been known for a long time, our regular meat, dairy sugar and processed foods are as deadly as cigarettes. Good for paleo — slogan or not — to get around some of that. But the “meat” you eat now, the “eggs” you eat now, the “chicken” you eat now, is not the same as what paleo folks ate, anyway. Basically do NOT trust one word from meat industry, not one word from dairy industry, not one word from egg folks. Their agenda is profit.
2 – 400mg at 9:00pm and you will be nodding like keith richards
I wish I could fall asleep like that.
LOL! Good one Kurt!
mag is the bomb
Because of my insomnia, he had entered a stage of desperation that had made me start having problems with my wife and my children. He spent sleepless nights, looked like a ghost, circling around the house and disturbing result, the dream of my whole family.
A coworker recommended this treatment >> tiny.cc/2xs345
and I will be really grateful for life. In a few days he was already asleep quickly reconciling and enjoying a truly deep and restful sleep.
Thanks for bringing up the bad about Melatonin. I just stopped using it and I’m taking this Magnesium supplement and I’m seeing amazing results. I’m sleeping like I haven’t slept in years Thanks for leading me to make a right decision!
You’re welcome! In future, please don’t post your affiliate links. (I’ve removed it). Thanks.
I have recently discovered that 5htp seems to be more effective than melatonin. I am going to try magnesium as well.
Hollywood Homestead how expensive is the magnesium oil. Can this be purchase at any drug store?
I have been on Ambien for 15 years. PTSD. Now on 20-40 mg every night. Is there any hope to get off it? Thoughts?
Hi Amelia,
I would consult your doctor as to the best way to gradually reduce the amount you need. I would NOT stop it “cold turkey” but what you can do right away is start to support your sleep by going to bed earlier, stop using screens a couple of hours before bed, supporting your body nutritionally, watching caffeine intake (especially afternoon) etc so that you’re ready to take that step if your doc approves.
Best to you,
Sylvie
Zinc and Molybdenum are not found in farm soils as much as it should. Supplementing with Magnesium is great, but over time it will drive down levels of the other minerals. All these minerals are needed for good quality sleep, most people have very very low levels of these minerals. If undertaking a mineral supplement use please bare in mind the importance of vitamins, after twenty years of supplememt use I found my body lost it’s ability to use the synthetic vitamins, so I had to resort to a better quality diet and better vitamins! 4 hours is a usual amount of sleep needed, you’ll find that out when you start taking Molybdenum. Parasites love Tryptophan, Niacinamide is a good alternative if you’re parasites are ravaging your food of the amino acid, it stops OCD, argumentative behaviour and a host of other stuff. Nothing happens without Zinc!!
Thanks for sharing that Mark 🙂 Zinc is definitely a helpful addition!
Wow! Thanks for sharing that Ingrid! Glad you figured that out and found another alternative for him!
What i have read elsewhere is that magnesium is a precursor or cofactor to melatonin. I had to find a solution other than melatonin because my son would wake up extremely agitated after a night on melatonin. I also found that melatonin and seratonin are related so i surmised that by fiving my son melatonin it was creating an unhealthy melatonin/seratonin balance. I have also started him on methylcobalamin and currently looking for the proper methylfolate supplement all to help his CNS which is part of the sleep process.
thank you for your blog supporting magnesium for sleep to help other on their healthy life journey 🙂
Wow! Thanks for sharing that Ingrid! Glad you figured that out and found another alternative for him!
Wow I never knew melatonin could be bad in those ways you mention here. I’d definitely refer my body to be making its own. I take magnesium spray so,etimes but I find it’s often not enough to get me to sleep. I take valerian or GABA when I really need sleep and nothing else is working. Glycine is also good as it’s very calming. I believe you can get magnesium glycinate tablets.
Thanks for the info!
Thanks for your comment Pc! Yes, love glycine as well. Especially in the form of bone broth!
Magnisium knocks me out and it helps me sleep as I suffer from insomnia!!!
Nicole Sacker awesome! so glad to hear that. The natural calm effects are not unheard of 🙂 Transdermally sounds like the way to go for you. You might like epsom salt baths too!
Nicole Sacker
Sylvie–i’ve been using the magnesium oil and I don’t know if it’s placebo affect or if it really works, but the last four nights my sleep has been much better than before. Thank you! I used the natural calm drink last year and it wasn’t as effective as the magnesium oil–it also had that nasty side effects of a ‘dire rear’ if you know what I mean!
Sylvie–i’ve been using the magnesium oil and I don’t know if it’s placebo affect or if it really works, but the last four nights my sleep has been much better than before. Thank you! I used the natural calm drink last year and it wasn’t as effective as the magnesium oil–it also had that nasty side effects of a ‘dire rear’ if you know what I mean!
Hey Nicole! Sorry to hear about the insomnia! Thanks for letting me know the google gods are smiling at me 🙂 Lol. Hope you and the fam are doing awesome. Ps- use the magnesium on them too 🙂
Sylvie! This is Nicole from Rancho! I am having chronic insomnia and I googled ‘magnesium for insomnia’ and your blog came up. Hope you are well 🙂 thanks for the tips on magnesium
Hey Nicole! Sorry to hear about the insomnia! Thanks for letting me know the google gods are smiling at me 🙂 Lol. Hope you and the fam are doing awesome. Ps- use the magnesium on them too 🙂
Sylvie–i’ve been using the magnesium oil and I don’t know if it’s placebo affect or if it really works, but the last four nights my sleep has been much better than before. Thank you! I used the natural calm drink last year and it wasn’t as effective as the magnesium oil–it also had that nasty side effects of a ‘dire rear’ if you know what I mean!
Nicole Sacker awesome! so glad to hear that. The natural calm effects are not unheard of 🙂 Transdermally sounds like the way to go for you. You might like epsom salt baths too!
Magnisium knocks me out and it helps me sleep as I suffer from insomnia!!!
Hollywood Homestead how expensive is the magnesium oil. Can this be purchase at any drug store?
I love magnesium and have started taking more of it each day, however melatonin has just been touted as being good for strengthening bones in addition to strontium, calcium, magnesium, D3 and K2. Does this change your thoughts?
Hi there! No, it doesn’t. I still think we should try to produce that melatonin ourselves as opposed to just pop the pills. Of course using melatonin here and there to deal with jet lag for instance I don’t see as an issue but I wouldn’t recommend taking it long term. Hope that helps!
My husband has been on Melatonin for about 1 1/2 years and can hardly get around, dizziness, stomachache, confusion, lower blood pressure, Dr. lowered his blood pressure meds . I suspected it was the Melatonin, as this has all started since he has taken it!! Thank you for this article
Yikes! You’re so welcome, Sally! I hope he feels better soon!
How much magnesium should a person take?
Gail, if you’re new to magnesium start really slowly (half the recommended dose on the bottle) and see how you do with that.
I use Natural Calm magnesium supplement every night, shortly before bedtime. I definitely notice when I DON’T take it regularly. I don’t know about you, but I have the weirdest dreams when I take it! Bonus! I also bump up the amount I take in the week before my period. It helps with the painful cramps (I also severely limit sugar intake that week for the same reason).
Interesting! I hadn’t noticed the weird dream thing but good idea about the cramps!