The Sleepy Girl Mocktail: Does Magnesium Actually Work for Better Sleep?

Social media is full of so-called sleep hacks, but one of the most popular lately is magnesium. From “Sleepy Girl Mocktails” to nighttime magnesium powders, influencers claim it’s the secret to falling asleep faster and waking up refreshed. 

The fascination with magnesium isn’t new. As a mineral involved in more than 300 biochemical reactions in the body, magnesium supports muscle relaxation, nerve function, and stress regulation. With rising rates of insomnia and anxiety, it’s easy to see why people are turning to something that promises calm and restfulness.

According to the Sleep Foundation, magnesium is an essential mineral that helps your cells in the nervous system communicate with one another throughout the body. “Magnesium is a mineral that assists more than 300 enzymes to carry out various chemical reactions in the body,” including:

• Blood glucose control
• Blood pressure regulation
• Energy production
• Glycolysis
• Muscle and nerve function
• Oxidative phosphorylation
• Protein synthesis

The Sleep Foundation found that magnesium is “largely controlled by the nervous system, and experts believe that nutrients like magnesium may play a role in sleep health.” It is important to note that the connection between magnesium supplements connection to quality sleep is not conclusive. However, research has shown a connection between relaxed muscles and magnesium, which should improve sleep.

A growing body of research suggests a link between magnesium levels and sleep quality. A 2022 study found associations between adequate magnesium and better sleep duration and efficiency. Another large-scale study from the National Institutes of Health observed that adults with higher dietary magnesium intake tended to report fewer sleep issues.

Magnesium seems to help regulate gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and helps prepare the body for rest. It may also support melatonin production, influencing the body’s natural sleep-wake cycle.

However, experts are quick to point out the limitations. Many studies have been small or short-term, and others have focused primarily on older adults or individuals already deficient in magnesium. Critics warn that the supplement’s effects may be modest at best, or largely placebo-driven. Even so, magnesium’s calming properties make it a low-risk experiment for most people, especially when obtained through food.

Adding Magnesium to Your Daily Routine

If you’re curious about trying magnesium for better sleep, it’s best to start by focusing on your diet. Foods naturally high in magnesium such as leafy greens, almonds, pumpkin seeds, beans, and whole grains offer additional nutrients that support overall wellness.

For those who still want to explore supplements, researchers suggest magnesium glycinate or magnesium L-threonate, which are gentler on the stomach than magnesium oxide or citrate. Your primary care physician can help discuss the correct dosage since each patient and situation is unique.

It’s also wise to take magnesium about an hour before bedtime to give your body time to absorb it. Pairing it with other good sleep habits such as dimming lights, limiting screen time, and maintaining a consistent bedtime, will maximize its potential benefit. Supplements alone can’t override poor sleep hygiene.

Takeaways on Magnesium

Magnesium isn’t a magic bullet for sleeplessness, but it can be a helpful tool. The current research suggests it may modestly improve sleep onset and quality, especially for people with low magnesium levels or high stress. What’s more, eating magnesium-rich foods supports heart health, bone strength, and muscle function, making it a win either way.

This “sleep trend” may have staying power, but it works best as part of a bigger routine that values balance, rest, and nutrition. Try adding more greens, nuts, and seeds to your meals, keep your nights calm, and remember: good sleep isn’t found in one supplement—it’s built through consistent, mindful habits that give your body space to recharge.

Our specialists here at Alaska Sleep Clinic are more than experienced in the treatment in all things sleep-related, from insomnia to Obstructive Sleep Apnea. If you live in the Anchorage, Alaska area, then be sure to call today for a free 10-minute consultation.