3 Supplements to Take with Magnesium for Better Sleep

Magnesium is an essential mineral for overall health and well-being. Adequate levels of magnesium in the body are associated with better sleep, longer sleep duration, and less fatigue throughout the day.

Taking magnesium with other supplements can increase their effectiveness and help you get more restful sleep.

1. Ashwagandha

Ashwagandha is an adaptogen, a plant substance that helps the body adapt to stress and maintain homeostasis (balance). Taking ashwagandha with magnesium may promote better relaxation and sleep.

Ashwaghnda helps calm the body and can be particularly helpful for people with anxiety who also have difficulty sleeping. Magnesium helps prepare the body for sleep by:

• Calm the nervous system
• Regulating mood
• Relaxing muscles

2. L-theanine

Like ashwagandha, L-theanine promotes relaxation and can help calm your body. Some studies show that taking it before bed can reduce the time it takes to fall asleep and the amount of sleep disturbance you experience throughout the night.

The combination of L-theanine and magnesium may improve overall sleep quality, due to their combined effects on stress and relaxation. However, most research on the synergistic effects of L-theanine and magnesium has been done on animals. Further research is needed to confirm this effect in humans.

3. Melatonin

Some people combine melatonin with magnesium to increase the sleep benefits of both supplements.

Magnesium helps reduce stress and promotes relaxation, while melatonin signals the body that it’s time to sleep. Melatonin is a hormone naturally present in the body that helps regulate the sleep-wake cycle (circadian rhythm). When it’s dark, your brain releases more melatonin to prepare your body for sleep.

This is beneficial for people whose schedules don’t match daylight hours, such as those who work night shifts or experience jet lag.