You’ve tried everything—you’ve started drinking tea before bed that is supposed to help you to sleep, you’ve been spending less time on your screens, and you’ve finally stopped drinking coffee after 5PM. Sleep is important, and when you aren’t getting enough of it, your days can feel longer, and you begin to dread each night as you fight to fall asleep. 

If you are wondering what the next step is to support your sleep health, consider adding more magnesium into your everyday life. Whether by eating more magnesium-rich foods or adding a magnesium supplement into your diet, we have all the information on how magnesium helps you sleep better each night below.

All About Magnesium

So, what even is magnesium? It’s not just something on the periodic table, that’s for sure. 

Magnesium is a natural mineral that is found in your body, foods, supplements, and medications. It is extremely impactful and aids the body in some of its natural functions, including protein synthesis, muscle and nerve function, improving bone strength, and blood pressure regulation. Magnesium is required for the production of energy and also plays a role in transporting calcium and potassium across cell membranes which is important for nerve impulse control and muscle contraction

Sources of Magnesium

Magnesium is found naturally in many different foods, so it’s pretty likely that you are getting some sort of magnesium in your daily intake. If you aren’t getting enough magnesium, you should consider adding the following foods into your diet: 

  • Roasted Pumpkin Seeds: 1 ounce of pumpkin seeds gives you 37% of your daily intake, are delicious, and easy to add into all kinds of salads. 
  • Chia Seeds: As easy to add into meals, just 1 ounce of chia seeds gives you 26% of your daily intake. Just add some into your favorite morning smoothie!
  • Spinach: A half cup of spinach will give you 19% of your daily intake, which is great for those who like their greens. Spinach is versatile and easy to make, either baked into dishes or sauteed up in a pan to add as a side!
  • Black Beans: A half cup of black beans will give you 14% of your daily intake and are easy to incorporate into dishes. Find a delicious chili or dip that you like, and make sure to add in some black beans! 
  • Bananas: One banana can give you 8% of your daily intake. Just peel them and eat as you go! They are a great way to get a boost of magnesium, and they require literally no prep work. That’s the best kind of snack!

It’s easy to add the above foods into your daily intake. Still, it’s important to note that none of them will fulfill your daily magnesium intake because magnesium is absorbed at about a 30% to 40% rate in our bodies. To get the proper amount of magnesium, it’s normal that some people need to take supplements. Once you start consuming the appropriate amount of magnesium, you will notice how it impacts your sleep for the better! 

Magnesium’s Connection to Sleep

Many things can impact your sleep, and a lack of magnesium in your daily intake is one of them. Lacking magnesium can make falling asleep and staying asleep difficult. Magnesium helps calm and relax the body, which is needed to promote healthy sleep patterns. If your magnesium levels are low, you will notice how your sleep process is being affected. 

Magnesium offers a natural approach to supporting your sleep health compared to sleeping pills. Whereas sleeping pills can become addictive, magnesium is a natural component of the body already. Most people don’t get enough magnesium in their daily intake, which is why they might experience sleepless nights. When you add magnesium to your diet, you will begin to see how your sleep is impacted through foods or supplements. 

Magnesium vs. Melatonin

The major difference between magnesium and melatonin is that magnesium is a mineral while melatonin is a hormone. Each aids in different functions in order to promote and enhance sleep. Melatonin sends a signal to your brain that it’s time to sleep, regardless of your state of mind or other hormone levels. With melatonin, you don’t need to be taking it every day, as you can build up a tolerance to its effects. It’s not meant to improve the quality of sleep but rather support healthy sleep. 

Magnesium is a mineral that already exists in your body and is needed to promote healthy bodily functioning. Using magnesium as a way to benefit your sleep works because it calms and relaxes your nervous system to help you feel more relaxed. 

Using Magnesium For Sleep

If you are looking to improve the quality of your sleep, you should consider finding a magnesium supplement that is right for you. There are plenty of magnesium supplements available for purchase that support sleep health by soothing discomfort and relaxing your mind and body. Adding magnesium to your body through supplements like magnesium glycinate is an easy way to hit your recommended daily intake.

You can say goodbye to your sleep troubles when you begin using magnesium. Just by eating more magnesium-rich foods throughout your day, you can improve your sleep health. It can still be difficult to reach your recommended daily intake purely off of diet, so don’t feel ashamed of adding in a supplement to take!  If you are not sure if you need to be adding more magnesium into your life, consider getting Vessel Health’s at-home test to learn more about your vitamin and mineral levels.

Why Vessel Health?

Not being able to sleep can negatively impact almost all parts of your life, but it can be really hard to pinpoint the culprit of it. At Vessel Health, we believe that understanding what’s going on inside of you is critical in living your best life. Your medical information should not be difficult to access, and you shouldn’t need to make an appointment every time you want to check-in with your health.  

Our mission at Vessel Health is to provide at-home, easy, and accessible health results. After taking one of our take-home tests, we offer lifestyle-change and supplement suggestions that we think you can benefit from. 

If you have trouble sleeping or experience restlessness, we will be able to look into vitamins, minerals and lifestyle habits that might have an effect and let you know what you need in order to make changes to your overall health. 

Dietitians, nutritionists, doctors and research scientists came together to create Vessel. The concept comes from the desire for everyone to understand more about themselves. When people are more aware of what is going on inside of them, they can make better judgments on what to change, whether that be in their diet or daily supplements. 

Vessel Health Wellness Card

You can use Vessel Health’s Wellness Card as a way to gain insight into your health and learn about different ways that you can help improve your health. When you sign up for Vessel you can begin tracking your vitamin and mineral levels to see where you might be lacking. We use this data to give advice on ways that you can improve your health and make a plan to execute it. 

It takes very little effort to use Vessel Health’s Wellness Card. We send you the test strip and all you have to do is urinate onto it, wait three minutes, and then scan it using the Vessel Health app. 

After you’ve submitted the scan into the app, you will receive instant results and suggestions on how to improve your diet and lifestyle to make the most impact on your health. 

If you are tired all the time and have trouble falling asleep, consider using our Wellness Card to test for your magnesium levels. You would be surprised at how much of a difference just knowing what your body needs can make!

Consider taking magnesium supplements if you notice that you aren’t getting enough. When you begin to take the recommended daily intake of magnesium, you should notice your overall sleep help may improve.

In Summary

Magnesium promotes healthy sleep because of its natural calming and relaxing effect, creating the perfect environment for the body to fall asleep. By using Vessel Health’s Wellness Card, you will be able to tell if your magnesium levels are normal or not. You can then make the proper changes to improve your levels and improve your sleep. You deserve a good night’s rest! Don’t let a lack of magnesium keep you up at night. 

Find out with Vessel Health’s Wellness Card if magnesium supplements would benefit you.



Magnesium – Health Professional Fact Sheet | NIH

Syndrome: An Open Pilot Study | NCBI

Using Magnesium for Better Sleep | Sleep Foundation

Magnesium-Rich Food Information | Cleveland Clinic