Magnesium for sleep

[Glitterboobz]

I'm early 40s, my sleep has been rubbish since I had my kids over a decade ago. I wake a couple of times every night.

I've read on various threads that magnesium could help but I've no clue where to start.
How much should I take?
In tablet form?
In the evening?

Any help or advice would be so appreciated.

I take one tablet of Boots Magnesium (375mg) at night. It says take 2 daily on the bottle but I’ve found one is fine and helps me sleep better.

I’ve also used leg/foot cream with magnesium and lavender- a pea sized amount- and that also works

The quality of sleep is better

Yes it definitely works - the best way to absorb magnesium is having a bath in it!! Magnesium flakes from boots are great!

I've used transdermal Magnesium oil for a while. Magnesium tablets can create digestive problems in some people.

I take 2 tablets of home bargs zinc and magnesium. I wouldn’t say it’s a miracle but it seems to help me get back to sleep rather than stay awake hours if I do wake up. So worth trying I think. I notice on the nights I forget to take it

I use Holland and Barratt magnesium Citrate, it gives me diarrhea, but I'm constipated so I don't mind that.n

I have a tryptophan and a magnesium tablet an hour before bed. It gives me that little sleepy edge I need, as I have terrible insomnia.

If an insomniac recommends something, it works!

I use these...

I also take the Boots magnesium. I take 2 a night and, though I still wake, I drop-off again quickly. I average 7hrs a night instead of 5 and feel much better for it. I'd start off with 1 tablet as it can make your stools a bit loose but once you're used to it, go for 2. I take it every night and no side effects - for info, I'm on levothyroxine, 2 BP tablets, 1 statin and letrozole, no interaction.

Any type of magnesium will help but the best one of all for sleep (IMO) is Magnesium Glycinate. It is the one that relaxes muscles and I take it every night for zzzzzs and it works great for me.

I can't take the horse tablets or massive capsules, so I just buy the capsules (google for suppliers) and break them open, I dissolve the powder in a small glass with a fizzy Aldi multivitamin at night and I haven't got to the end of a 30 minute podcast yet!

If you can take the capsules, that's great. I think there are sachets available, but it's easier for me to get them in capsule form. I get mine from the Best Immune store on Amazon.

I have these:

www.hollandandbarrett.com/shop/product/together-natural-marine-magnesium-capsules-60010639

I take one tablet and am usually asleep in half an hour. I still wake in the night though.

I take this one:

Magnesium Glycinate, 300mg Elemental Magnesium serving, 120 Capsules – Oxford Origins

I really rate it and notice my sleep is affected when I've forgotten to take it.

I've linked the following for info about Elemental Magnesium, for info:

What is elemental magnesium? – Folona

I just take the boots ones - two tablets per day as is the dose. They help me (perimenopausal sleep problems).

I’ll try anything

I take one a day.
It has helped me sleep deeper and quality is better.

This works so well for me.

In a glass jar combine 5 parts of honey and 1 part pink Himalayan salt.
Put about 1/2 teaspoon under your tongue and leave it for about a minute.

Brush your teeth then go to bed.

I was sceptical about this but desperate for sleep...and it worked!

I take one tablet after dinner as I prefer to take tablets this way. The dosage is 375mg although I’ve read the maximum should be 350mg, I’ve never seen this dosage. I would definitely say I sleep better and deeper, often not waking at all.

https://www.amazon.co.uk/dp/B0CS6XDC33?ref=ppxyo2ovvdtbbfedasinn_title

I have been taking these for the last month and they are helping, huge capsules though.

Magnesium Glycinate. - I take about 800mg & my sleep suffers if I run out

(Ashwagandah is also a game changer - it actually makes me sleepy!)

Magnesium Glycinate. I take two of these before bed as part of a vitamin regime for my bone health. I chose these as they were recommended by others on the bone health site as they do not contain any fillers.

Solgar’s Chelated Magnesium via Amazon, 3 tablets before sleep stops me waking in the night. Absolute lifesaver.

I take 2 magnesium/zinc/B6 tablets in the evening after food. I go to sleep quickly and though I normally wake for a wee about 3 am, I normally go straight back to sleep rather than lying awake fretting for ages. Game changer.

If you have the MTHFR gene and slow COMT which I do, then mag glycinate will keep you wide awake all night. About 20% of people have this response.

im ok with mag malate though. It gives me energy and calm and I use it during the day.

For nights I recommend podcasts and self help books on quiet. Or something funny. They make me laugh, I relax and in 5 minutes im asleep.

Also eating really well, no alcohol etc. that’s so important. Once you hit peri you can’t live like a 20 year old anymore on a high carb diet…

Be careful with b6 overdoses.

https://www.theguardian.com/australia-news/2025/jan/05/simon-never-linked-the-pain-in-his-hands-and-feet-to-multivitamins-but-a-pathology-test-did

Do you do this every night?
And how long have you done it for?

@ncduetooutingsituation

What type of oil do you use, and where from, if you don’t mind me asking.

I take H&B tablets, but have never had a brilliant digestive system so oil might be a better option for me.