Magnesium for Sleep: Experts Weigh In on the Science Behind It, Plus the Best Products to Consider
Magnesium and melatonin also play nicely together. When used in tandem, they provide “synergistic action for improved sleep onset, reduced insomnia symptoms, and a more structured sleep pattern,” says West Fox, noting that Lemme Sleep Gummies are formulated with both.
What to consider when buying magnesium for sleep
The kind of magnesium you take does make a difference. “Some common types of magnesium supplements include magnesium oxide, citrate, glycinate, L-threonate, and malate,” says Dr. Harris. “Magnesium glycinate is typically the best option for sleep since it’s highly absorbable and gentle on the stomach.” She continues that glycine boasts calming and relaxing properties, making it good for sleep. Bacon’s Magnesi-Om, however, takes a different approach: “We chose gluconate, acetyl taurinate, and citrate because they’re easy for the body to absorb and holistically support muscle relaxation, cognitive function, and regularity. Plus, we added L-Theanine, a nootropic amino acid, to promote alpha waves in the brain for calm.”
My experience with the sleepy-girl mocktail
I’ve long been on the quest to improve my sleep quality, so when I stumbled upon the sleepy-girl mocktail, I ran to the grocery store almost immediately. Making the concoction is simple enough—I opted for the Moon Juice Magnesi-Om and simply mixed it in. I love a little luxurious moment to myself before bed, so I quite enjoyed the ritualistic feel of this, almost like a bedtime treat.
Did it work? As Dr. Holliday-Bell describes, this is not a “magic bullet”—meaning it’s not going to put you right to sleep. However, I did start to feel more relaxed almost immediately, even before I finished my entire glass. Instead of indulging in a few more Gossip Girl episodes, I felt ready to actually close my eyes and go to sleep. Come morning, I certainly felt well rested. Wanting to get someone else’s feedback, I asked my friend Jada to try. Fifty minutes after drinking the mocktail, she texted me, “Relaxed, sleepy, and ready for bed.” The following day she told me she “slept like a baby.” Score.
Our Favorite Sleep Supplements
Moon Juice Magnesi-Om
- Why we love it: With L-theanine to support brain health, the supplement also has three types of bioavailable magnesium. (Should you need a stool softener, the magnesium citrate will delicately do the trick.)
- How to use it: Add a teaspoon to your beverage of choice, then mix it in and have a sip.
- Key ingredients: Magnesium, L-theanine
Lemme Sleep Gummies
- Why we love it: According to the brand, the berry-flavored gummies use a clinically tested blend of magnesium and melatonin to help users fall asleep faster and stay asleep longer—without next-day grogginess.
- How to use it: Two gummies are recommended for adults about 30 minutes before bedtime.
- Key ingredients: Melatonin, L-theanine, magnesium
YourTheory Relax Magnesium Powder
- Why we love it: Along with magnesium and L-theanine, the powder has GABA to reduce stress and clear away brain fog.
- How to use it: Mix one rounded scoop into about 4 ounces of hot water. Let the powder dissolve, then add two to four more ounces of cold water or milk.
- Key ingredients: Magnesium Citrate, PharmaGABA, L-theanine
Recess Mood Magnesium Superblend
- Why we love it: With mood-boosting adaptogens, the unflavored powder blends into cherry juice, water, or tea without a trace — except for the mellow feeling it leaves behind.
- How to use it: The brand recommends adding a scoop to “whatever you’re drinking,” whether it’s water, cherry juice, a smoothie, or even coffee.
- Key ingredients: Magnesium L-threonate, passionflower, electrolytes, L-theanine
Natural Vitality Calm Magnesium Supplement
- Why we love it: A cup a day can keep magnesium deficiency away — and it has a pleasant, fruity flavor to boot.
- How to use it: Add half a teaspoon to water, cherry juice, or your drink of choice. Expect some fizz as you stir it in; then sip the concoction and let the calm soak in.
- Key ingredients: Magnesium carbonate
Garden of Life Dr. Formulated Whole Food Magnesium
- Why we love it: Formulated by board-certified neurologist Dr. David Perlmutter, the powder was designed to promote calmness, relaxation, and regularity.
- How to use it: Stir a teaspoon of powder into about eight ounces of liquid. After the powder fizzes and dissolves, your sleepy cocktail is ready to imbibe.
- Key ingredients: A proprietary blend of ionic magnesium, organic brown rice protein magnesium chelate
Sakara Sleep Superherb Tea
- Why we love it: Steeped with sleepytime-friendly valerian root and lemon balm, the tea’s flavor is calming and chamomile-laced.
- How to use it: Though the tea can promote relaxation on its own, why not throw on some binaural beats as you sip it? Better yet, mix in a couple teaspoons of Calm’s magnesium glycinate, a go-to supplement for Duboise.
- Key ingredients: Passionflower, valerian root, catnip
Moon Juice Sleepy Magnesi-Om
- Why we love it: Powered by melatonin and magnesium, the quick-dissolving powder provides relaxation with a blackberry-flavored twist. Plus, it comes in sachets that are easy to travel with.
- How to use it: Mix a sachet into 12 ounces of water before bed.
- Key ingredients: Plant-based melatonin, magnesium, L-theanine
Apothékary Wine Down
- Why we love it: Designed as a wine alternative, the herbal tincture works like a dream to take the edge off in Dry January and beyond.
- How to use it: For an herbal spin on the sleepy-girl classic, dispense three full droppers of the tincture into a cherry-juice-magnesium mix.
- Key ingredients: Elderberry, California poppy, L-theanine
365 By Whole Foods Market Organic Tart Cherry Juice
- Why we love it: Whether it’s placebo or the melatonin in tart cherries, every sip of this makes us feel more bedtime-ready. What’s more, there’s no sugar added.
- How to use it: For a sleep-boosting cocktail, pour it over ice with about a tablespoon of magnesium powder.
- Key ingredients: Filtered water, organic tart cherry juice concentrate
Dynamic Health Organic Tart Cherry Juice
- Why we love it: Made with real juice, this antioxidant-rich refreshment is free of radicals—but it’s filled with vitamins and minerals.
- How to use it: Apart from bedtime mocktails, the juice can be used in dressings, sauces, smoothies, and (real) cocktails.
- Key ingredients: Organic tart cherry concentrate
How do I use magnesium?
Interested in trying magnesium yourself? First, we’d recommend getting the green light from your doctor, as you would with any other supplement. Generally speaking, always follow the advised dosage of your chosen supplement to avoid taking too much. “I would recommend incorporating magnesium glycinate into your bedtime routine by taking the RDA (recommended daily allowance, of about 400 to 420 mg for adult men and 310 to 320 mg for women) about an hour before bedtime,” says Dr. Holliday-Bell.
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