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How Magnesium Can Benefit Sleep

Magnesium and sleep are the perfect combo to a restful night. By turning to magnesium supplements to treat poor sleep, you can experience benefits which will help day to day. Magnesium can help calm and rest the body and mind before and during bedtime. This relaxation is what will improve your quality of sleep.

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    Why does having low magnesium levels in the body cause sleep problems?

    Our bodies need minerals to function properly. Magnesium supplements are one of several minerals, along with calcium, sodium and potassium, considered essential to good health. If you don’t have enough magnesium in your body, it can disrupt your sleep. Not only can it have a detrimental effect on how your body winds down to fall asleep, but it can stop you falling into a deep sleep, causing you to wake constantly.

    How does magnesium and sleep work together? 

    Magnesium and sleep work in tandem to provide a restful night. Sleep comes about via a very complex process of hormones and neurotransmitters—chemicals that send messages between your nervous system and your brain. Simply speaking, these all work together to activate the areas of the brain that enable you to sleep, while inhibiting the areas that keep you awake and conscious.

    Transdermal magnesium helps this process by regulating the neurotransmitters and ultimately calming your nervous system in readiness for sleep. It also works alongside melatonin. This is a hormone your body produces naturally to control your body clock and sleep-wake cycles. This is why some people collaborate magnesium and sleep, as well as taking melatonin supplements as a sleep aid.

    Magnesium and sleep not only helps you to drift off, but it also allows for deeper, more replenishing sleep. Studies from 2011 and 2012 demonstrated magnesium and sleep are a power duo to combat broken sleep.

    What are the benefits of taking magnesium for sleep?

    Boosting your magnesium and sleep intake could have great benefits for your health. 


    • Is scientifically proven to relieve broken sleep—it helps limit the effects of cortisol, the “stress hormone” that can keep you awake
    • Helps muscles relax
    • Keeps your mood stable and limits stress

    Some added advantages of using transdermal magnesium are that it:

    • Is simple to apply and absorbs into your skin easily
    • Can be completely natural and free of man-made pollutants, if you choose the pure mined magnesium

    When should I take magnesium to sleep?

    Prepare your body for restful sleep by applying magnesium (as magnesium chloride) around 20–30 minutes before you go to bed. There are a number of ways you can do this. Our table displays some of the best forms of magnesium for sleep:



    Suggested products

    Applying a spray to your skin

    Read more about magnesium oil sprays below

    • Quick and simple—can be used on the move
    • Can treat almost any part of your body

    Taking a warm bath treated with a magnesium solution

    Having a footbath with added magnesium

    • Ideal for people with sensitive skin
    • Effective—the feet are among the most absorbent parts of the body

    Massaging a lotion into your skin

    • Absorbs quickly
    • Hydrates and moisturises skin at the same time

    What dosage of magnesium should I take?

    As with all supplements, there are different recommended doses for adults and children. Magnesium and sleep work in harmony when supplementing at the correct dosage. Public Health England suggests the following dosages:


    Recommended daily dose of magnesium


    300 mg

    Pregnant women

    400 mg

    Children aged 15–18

    300 mg

    Children aged 11–14

    280 mg

    Children aged 7–10

    200 mg

    Children aged 4–6

    120 mg

    Children aged 1–3

    85 mg

    Children aged 7–12 months

    75 mg

    Children aged up to 6 months

    30 mg

    Note: There is no maximum recommended dose for transdermal magnesium. Maximum dosages are only recommended for products taken orally. This is because they act as a natural relaxant and, in large doses, can have a laxative effect.

    Toxic symptoms from increased magnesium intake are rare, as the body naturally eliminates any excess amounts (unless there are serious problems with kidney function).

    Does magnesium and sleep help children?


    Magnesium and sleep are completely safe for children, as long as they stick to the recommended daily dosage. One of the best ways for children to supplement their magnesium intake for better and more undisturbed sleep is through the skin. It’s also handy for children who don’t like swallowing tablets or capsules. Once it’s applied directly to the child’s skin, the magnesium absorbs quickly, passing into the blood vessels and muscles beneath.

    What are magnesium oil sprays and how do I use them?

    BetterYou’s magnesium oil sprays are a simple method of supplementing your magnesium and sleep intake. As the name suggests, you spray it onto your skin as part of your going-to-bed routine and allow it to soak in.

    Ten sprays generally provide around half of your recommended daily dose of magnesium. It typically takes around a week for your magnesium and sleep levels to increase to the point where you can clearly feel the difference. 

    Where do I spray / rub magnesium in for sleep?

    Magnesium helps sleep by relieving muscle tension. You can spray magnesium on whichever part of your body you like, but do try to avoid areas of sensitive or broken skin. It’s best to spray it wherever you feel the most severe aches, pains, strains or cramp.

    Can I spray it onto my feet to aid sleep?

    Yes. Applying it directly to your feet and massaging it into the skin around 30 minutes before bed will help you get a good night’s sleep as well as provide relief for aching feet. Magnesium and sleep are the perfect combo for a relaxed evening.

    Is it safe to use magnesium oil sprays on toddlers?

    Yes. The pure Magnesium Oil Body Spray and Magnesium Oil Sensitive Spray are suitable for young children. We do recommend using the specially formulated Magnesium Sleep Lotion Junior, which is suitable for children aged one and above.

    Is it safe to use magnesium oil sprays on babies?

    Yes. Just spray a little of the pure Magnesium Oil Sensitive Spray on your baby’s feet and rub it in. We’d highly recommend using the Magnesium Flakes or Magnesium Oil Soak in your baby’s bath before bedtime. It should ease their irritability and help calm them down. It's one of the many ways magnesium and sleep work together.

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