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How Magnesium Can Help You Sleep

Magnesium for sleep is essential to a good night's rest. By turning to magnesium to treat poor sleep, you can experience benefits which will help day to day. It can help calm and rest the body and mind before and during bedtime. This relaxation is why this vital mineral is so good for sleep.

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    Why magnesium for sleep is important for deep rest?

    Our bodies need minerals to function properly. Magnesium is one of several vitamins and minerals considered essential to good health. If you don’t have a magnesium deficiency in your body, it can disrupt your rest. 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. Taking magnesium supplements is one way to remedy this.

    How does magnesium for sleep work?

    Magnesium for sleep works 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 switch off, 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 take magnesium for sleep, as well as turning to sleep supplements which include melatonin.

    As well as helping you fall asleep, studies from 2011 and 2012 demonstrated magnesium for sleep allows for deep, more replenishing rest.

    What are the benefits of taking magnesium?

    One of magnesium's many health benefits is that it can improve your sleep. This mineral:

    • 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 for sleep 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 mineral

    When should I take magnesium to help me rest?

    Prepare your body for restful sleep by applying magnesium (as magnesium chloride) around 20–30 minutes before you go to bed. There are many ways you can use magnesium for sleep. These are some of the best supplements to choose for taking magnesium for sleep:



    Suggested products

    Applying a magnesium 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 magnesium bath flakes

    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 magnesium lotion into your skin

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

    What dosage of magnesium should I take for sleep?

    As with all supplements, there are different recommended doses for adults and children for magnesium for sleep. Taking the right dose of this essential mineral could benefit your sleep. 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 for sleep help children?


    Magnesium for sleep is safe as a children’s supplement, so long as they stick to the recommended daily dosage. One of the best ways for children to supplement their mineral and vitamin intake for better and more undisturbed sleep is through the skin, with products such as magnesium oil. It’s also ideal for kids who don’t like swallowing tablets or capsules. Once it’s applied directly to the child’s skin, the magnesium for sleep 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 for 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 levels to increase to the point where you can clearly feel the difference.



    Where do I spray/rub magnesium in for sleep?

    Magnesium relieves muscle tension, which is one of the ways it helps sleep. You can spray 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 cramps.

    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 for sleep is the perfect solution for a relaxed night.

    Is it safe to use magnesium oil sprays on toddlers?

    Yes, you can use magnesium to help toddlers sleep. 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 Kids' Body Spray, 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, Magnesium Body Lotion or Magnesium Body Butter 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 for sleep works.

    Download our free Better Sleep, Naturally eBook

    What Makes BetterYou Special?

    We are an innovative supplementation brand that pioneered vitamin oral sprays and transdermal magnesium. Our range of multivitamins, vegan supplements, vegetarian supplements, and pregnancy vitamins are designed to support you in every step of life.

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