Various studies have found that magnesium may have a range of benefits, including helping to improve sleep quality.

Magnesium is a mineral naturally present in many foods and available as a supplement.

  • Regulating GABA in the CNS: Gamma-aminobutyric acid (GABA) is a neurotransmitter in the brain that calms the nervous system stopping certain signals from transmitting. Magnesium may play a role in regulating GABA, which could help promote calm and act as a sedative, to promote sleep.
  • Relaxing muscles: Magnesium may also inhibit another neurotransmitter, called the N-methyl-D-aspartate receptor, which could promote muscle relaxation. This could help improve general relaxation and sleep.
  • Promoting melatonin: Studies have found that people deficient in magnesium also have decreased melatonin, a hormone that maintains the circadian rhythm. The circadian rhythm causes changes in the body according to the day-night cycle, such as feelings of sleepiness and wakefulness.
  • Decreasing cortisol: Cortisol is a stress hormone and contributes to functions such as the fight or flight response. A decrease in cortisol could promote calm and help improve sleep.