The exact time you should take magnesium to wake up feeling refreshed: the 'golden window' revealed

We can't stress it enough: getting a proper night's sleep is vital for our health. Yet, for those struggling with insomnia, a truly restorative sleep can feel like a constant battle. 

Recent research suggests that magnesium supplements could be a real game-changer, helping to improve sleep quality and shortening the time it takes to drift off.

"Studies have shown that taking magnesium can significantly improve sleep quality, particularly for older people suffering from insomnia," explains pharmacist Mar Sieira. 

The expert advises taking magnesium one to two hours before going to bed to take advantage of its relaxing effects and improve sleep quality. Also worth noting: with consistent use of magnesium, you should begin to feel the effects on sleep quality within four to eight weeks.

The two forms of magnesium that target sleep

Sieira explains that magnesium's primary benefit is its ability to promote relaxation by stabilising brain activity. Essentially, it boosts GABA (the 'calming' neurotransmitter) while lowering glutamate (which keeps us alert).

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It also helps to relax the muscles, dampen cortisol production and steady the nervous system's response to stress. By encouraging melatonin production and modulating GABA to soothe the nervous system, magnesium helps create the perfect environment for sleep.

But the key is choosing the type of magnesium that most benefits us, from all the options available. 

The most recommended types of magnesium for improving sleep are:

• Magnesium glycinate (also known as magnesium bisglycinate): It's a combination of magnesium with glycine, which has relaxing and calming properties on the nervous system. It is also highly absorbable and less likely to cause laxative effects.
• Magnesium L-threonate: This cognitive function go-to has the capacity to cross the blood-brain barrier, which can also help to improve the quality of deep sleep.

That said, the direct evidence is still fairly limited and in the early stages. These are considered promising options as they are well-absorbed and easy on the stomach, but there is no definitive consensus on which specific form of magnesium is best for insomnia. 

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Sleep-related signs of magnesium deficiency

Magnesium deficiency can negatively influence the quality of rest, as the mineral is essential for the balance of the nervous system and muscle relaxation. According to Sieira, when magnesium levels are running low, it can lead to a host of sleep-related issues, such as:

• Struggling to drop off or stay asleep throughout the night.
• Waking up frequently for no obvious reason.
• Feeling permanently exhausted, even after you've just woken up.
• Night-time leg cramps that jolt you awake and ruin your sleep quality.

On top of the physical side effects, a deficiency can also show up as anxiety, irritability or a general sense of edginess, making it almost impossible to unwind before bed. 

These may be signs that a lack of magnesium is playing havoc with your sleep cycle and preventing you from getting that deep, restorative rest you need. 

What are the possible benefits of taking magnesium?

Magnesium in general has quite a few positive impacts on wellness:

• Improves rest and reduces insomnia: Magnesium promotes the production of melatonin and modulates the neurotransmitter GABA, which calms the nervous system.
• Decreases stress and anxiety and improves sleep quality: Especially with forms like glycinate or threonate, as it acts as a nervous system modulator. People with mild anxiety or depression may have low magnesium levels.
• Supports muscle health and prevents cramps: Magnesium regulates muscle contraction and prevents cramps, spasms, or stiffness. This is very useful for athletes, women with premenstrual syndrome, and older adults.
• Improves bone health: It is essential for regulating calcium absorption in the bones and helps the synthesis of active vitamin D.
• Regulates blood pressure and cardiovascular health: Magnesium acts as a natural vasodilator and improves arterial elasticity, and has been shown to help reduce blood pressure in people with mild hypertension.

If you have a deficiency, you might notice less fatigue, better concentration and reduced irritability after boosting your magnesium intake.

Why you shouldn't take magnesium with certain supplements or medications

You should only start a new supplement if it has been recommended by your GP or pharmacist, as they can often clash with other medications. Some of the most common medicines that interfere with magnesium include:

• Loop and thiazide diuretics (such as furosemide): These increase the amount of magnesium processed by the kidneys, which can lead to a deficiency over time.
• Proton pump inhibitors (PPIs), like omeprazole: These reduce stomach acid, making it much harder for your body to dissolve and absorb magnesium properly.
• Certain antibiotics (such as tetracyclines): These can "bind" to the magnesium, preventing it from being absorbed into your system and effectively fighting infection. 
• Corticosteroids (like prednisone): Prolonged use is often linked to the body losing magnesium through the kidneys.
• Specific antacids and laxatives: Those containing aluminium hydroxide can get in the way of your body taking up the mineral.

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Sieira also points out that certain nutrients can also "compete" with magnesium for space in your system. The general rule of thumb is to leave a good gap between taking magnesium and any calcium, iron or zinc supplements to make sure you're getting the full benefit of each.

And always consult with a medical specialist when in doubt.

About the expert: 

Mar Sieira holds a Doctor of Pharmacy (PharmD) with a background in Botanical R&D from the Complutense University in Madrid.