Melatonin is a hormone that influences circadian rhythms, or the body's internal clock. Both melatonin and magnesium can help you fall asleep faster and stay asleep longer, but magnesium may be better at improving overall sleep quality.
It goes without saying that melatonin would be the most effective and beneficial sleep aid on the market. However, combining it with magnesium would be a powerful match for achieving optimal sleep. Supplementing both magnesium and melatonin together would promote a longer, deeper, and more restful sleep.
When it comes to getting more sleep, magnesium provided an extra 15 minutes of sleep. Research on melatonin has found it provides 21 minutes more sleep than taking a placebo pill. Looking at the sum total – literally – there isn't too much difference between taking melatonin or magnesium.
“Essentially, magnesium helps set the stage for sleep by calming the body and preparing it to sleep,” says Harris. Melatonin, on the other hand, when taken directly, impacts your body's circadian rhythm and hormonal regulation of sleep.
Supplementing both the mineral magnesium and melatonin together promotes a deeper, longer, more restful sleep. Magnesium glycinate nourishes at least 300 essential metabolic activities in the body, including the relaxation of nerves and muscles, doing so with a low risk of unpleasant side effects or drug interactions*.
Both melatonin and magnesium can help you fall asleep faster and stay asleep longer, but magnesium may be better at improving overall sleep quality.
If you are deficient in magnesium, taking a supplement may help relieve symptoms and improve sleep. If you don't have a magnesium deficiency, taking a low dose of melatonin — about 0.5 mg to 5 mg — is more likely to help you sleep.
Natural alternatives to melatonin, such as magnesium, valerian root, l-theanine, chamomile, and passionflower, are all-natural remedies that have been used for centuries to promote relaxation and help people get a better night's sleep.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles. This product doesn't include any other added ingredients and is suitable for those seeking a supplement for both sleep and general use.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
Is it OK to take magnesium every night? You really shouldn't. Insomnia can be a sign of an unidentified sleep disorder, Gurubhagavatula said. You may find you have sleep apnea, restless legs, narcolepsy or a circadian rhythm sleep disorder.
Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.
How long does it take for magnesium to work for sleep? The benefits of magnesium are often associated with long-term use, so it's important to take your supplement consistently. We recommend daily use for at least three months to see the full effects on sleep.
We think Zen by White Wolf is the best magnesium powder supplement Australia has to offer. It has a precise blend of ingredients designed to improve your energy levels, sleep, mood and recovery times.
“You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.
Ramelteon is used to help patients who have sleep-onset insomnia (difficulty falling asleep) fall asleep more quickly. Ramelteon is in a class of medications called melatonin receptor agonists. It works similarly to melatonin, a natural substance in the brain that is needed for sleep.
Some people experience stomach cramping after taking too much magnesium (around 600 mg a day). This high dosage, especially supplements with large doses of magnesium oxide, can cause a laxative effect, ironically keeping you up at night, rather than providing the sleep-inducing benefits it's well-known for.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
One of the side effects of magnesium might be drowsiness. In this case, you should consider magnesium supplementation at the end of the day (with dinner) to prevent the midday magnesium slump.
Science has shown the benefits of taking Magnesium before bed can help you fall asleep faster, sleep more efficiently, and wake up more refreshed. A study found that participants who consumed 500 mg of Magnesium daily reported reduced insomnia, increased sleep quality, and improved early morning restfulness.
Most people overdo it with melatonin by taking upward of 10 milligrams or more prior to bed and then claim it doesn't work. Taking too much melatonin can actually cause rebound insomnia —either rendering the supplement ineffective or worse, exacerbating your already sleepless nights further.