[tldr]

• Magnesium may promote better sleep by regulating melatonin, helping to activate the body’s parasympathetic nervous system, and activating the brain-calming GABA neurotransmitter.
• Magnesium deficiencies have been linked to insomnia and poor sleep.
• About half of Americans are short on magnesium. You can get magnesium through a number of whole foods, including leafy greens and avocado, as well as a daily supplement.
• Soaking in an Epsom salt bath may also be an effective way to reap the brain benefits of magnesium.

[/tldr]

For many people, it takes more than a few sheep to guarantee a good night’s sleep. One alternative to those imaginary baa-ing balls of wool? Magnesium. Science suggests a magnesium deficiency could lead to restless nights — or even insomnia.  Conversely, supplementing with magnesium has been associated with better sleep.[ref url=”http://www.jle.com/en/revues/mrh/e-docs/magnesium_supplementation_improves_indicators_of_low_magnesium_status_and_inflammatory_stress_in_adults_older_than_51_years_wit_287101/article.phtml?tab=texte”]

How does magnesium help with sleep?

For one, magnesium might promote better sleep by reducing stress. Research suggests that supplementing with magnesium has the potential to alleviate mild anxiety.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/”] A number of biological processes may underlie this mollifying effect. A 2016 study suggests that magnesium lessens stress by keeping the sympathetic nervous system (aka your fight-or-flight stress response) in check, and activating the parasympathetic nervous system, which has a calming effect.[ref url=”https://link.springer.com/article/10.1007%2Fs15006-016-9054-7″]Other evidence indicates magnesium may calm your pre-bedtime racing mind, by regulating your brain’s GABA activation (GABA is the neurotransmitter that helps the brain relax).[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/”]

Magnesium also helps control the sleep-wake-cycle-regulating hormone melatonin. One study that investigated the effects of magnesium on insomnia found that magnesium supplements improved subjective measures of insomnia, while also boosting melatonin levels, among a group of elderly subjects.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/”]

In addition, magnesium might be an especially effective ally against insomnia for people suffering from restless leg syndrome. Researchers have found a connection between magnesium and a reduction of mild- and moderate restless leg syndrome, as well as a reduction in restless-leg-related insomnia.[ref url=”https://www.mayoclinicproceedings.org/article/S0025-6196(11)62160-5/fulltext”][ref url=”https://academic.oup.com/sleep/article/21/5/501/2725976″]

Where can you get magnesium — and how much do you need?

Magnesium is readily available in a variety of foods. Almonds and cashews are some of the most magnesium-dense foods around. Another good option: leafy greens, like spinach, which contain about 20 percent of your recommended intake per a half-cup (just be sure to cook them first to reduce oxalate levels). Avocados contain about 44 milligrams of magnesium per cup, while salmon, white rice, and carrots also contain a moderate amount of magnesium.[ref url=”https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/”]

If you’re struggling to pile magnesium onto your plate — about half of Americans fail to get enough magnesium in their diets[ref url=”https://academic.oup.com/sleep/article/21/5/501/2725976″] — consider taking a supplement. (Think you might be magnesium-deficient? Check the list of symptoms here.) The National Institutes of Health recommends a daily intake of 400 to 420 milligrams for men and 310 to 360 for women, and The Bulletproof Diet recommends taking as much as 600 to 800 milligrams a day. But don’t overdo it. Magnesium is the leading ingredient in several laxatives, so don’t be surprised if taking too much magnesium leads to stomach distress or diarrhea.[ref url=”https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/”] Here’s everything you need to know about choosing the right magnesium supplement for you. I personally recommend Bioptimizer’s magnesium to most people, (so much so, that I have a coupon code for them: use “DAVE” at checkout for $10 off).

You might also be able to reap the snooze-enhancing benefits of magnesium by taking an Epsom salt bath before bed. A small study found that soaking in Epsom salts, which are a mineral compound of magnesium and sulfate, elevated magnesium levels.[ref url=”https://www.seasalt.com/media/wysiwyg/docs/report_absorption-of-magnesium-sulfate.pdf”] This suggests magnesium can do its job by penetrating the skin. For optimal results, use a ratio of about 1 gram of Epsom salts per 100 liters of water (so about 600 grams of salt for a standard, 15-gallon tub) and bathe two to three times a week. Bonus: if you go the salt-bath route, you might be double-dipping in sleep benefits: There’s evidence that a warm bath or foot bath in the evening can help you rest easier.[ref url=”https://www.sciencedirect.com/science/article/pii/S0020748913001132?via%3Dihub”][ref url=”https://www.jstage.jst.go.jp/article/jpa/19/1/19_1_21/_article”]