One-third of the global population describes their sleep quality as poor or unsatisfactory. Of those, 6–15% clinically suffer from insomnia, and women experience it at nearly twice the rate of men.
That’s not a small issue.
Chronic sleep deprivation is linked to cognitive impairment, mood disturbances, anxiety, depression, obesity, cardiovascular disease, and diabetes. When we look at the rising rates of both physical and mental health challenges, addressing sleep is necessary.
Cognitive Behavioral Therapy (CBT-I) remains the gold standard for chronic insomnia. It can improve sleep efficiency by 10–20% and reduce insomnia severity in up to 60% of patients, often with long-term benefits. The problem is that it requires ongoing, consistent practice that many people struggle to maintain.
Over-the-counter sleep aids like antihistamines may help occasionally, but tolerance builds quickly and next-day grogginess is common. Melatonin is widely used, yet its long-term safety remains unclear.
So where does that leave us?
Magnesium: A Nutritional Intervention Worth Paying Attention To
Magnesium has long been known for its calming effect on the nervous system and its role in supporting healthy sleep patterns. Higher magnesium intake has been associated with:
Shorter time to fall asleep
Longer sleep duration
Improved sleep quality
Reduced daytime fatigue
Mechanistically, magnesium supports sleep by promoting melatonin production and lowering cortisol levels.
In 2025, German researchers conducted the largest placebo-controlled trial to date examining magnesium bisglycinate and sleep. In this randomized, double-blind study, 155 adults with persistent poor sleep were given either: 250 mg elemental magnesium (as bisglycinate) + ~1.5 g glycine or a placebo.
Participants took the capsules 30–60 minutes before bed for 28 days.
The results were interesting.
Those supplementing magnesium bisglycinate saw a significantly greater reduction in insomnia symptoms compared to placebo. Insomnia Severity Index (ISI) scores improved by 3.9 points in the magnesium group versus 2.3 in the placebo group. Nearly twice as many participants in the magnesium group experienced clinically significant improvement.
Improvements began within the first two weeks, and magnesium was extremely well tolerated, with fewer reported adverse effects than placebo.
For adults experiencing mild insomnia, especially those with low dietary magnesium intake this seems promising.
Why Magnesium Deficiency Is So Common
It’s estimated that over 95% of the population does not meet optimal magnesium intake levels. Magnesium is required for over 300 biochemical reactions in the body. It supports:
Nervous system regulation
Hormonal balance
Bone health
Cardiovascular function
Detoxification pathways
Historically, we obtained magnesium from mineral-rich soil and well water. Today, soil depletion, modern farming practices, and water treatment processes significantly reduce our exposure.
Magnesium also plays a critical role in balancing calcium inside cells. Even a mild deficiency can contribute to calcium dysregulation, which may show up as:
Muscle cramps
Migraines
PMS
Heart irregularities
Sleep disturbances
Signs of Possible Magnesium Deficiency
Depression and anxiety
Migraines
Osteoporosis
Low energy
Muscle spasms
Poor sleep
Nervousness
PMS or infertility
Insulin resistance
Thyroid dysfunction
Digestive issues
I’ve recommended magnesium to clients for years — for mood regulation, PMS, migraines, muscle tension, and especially sleep. I’ve even had clients tell me they can feel the difference on nights they forget to take it.
If you struggle to fall asleep, wake frequently, or simply don’t feel restored in the morning, magnesium deficiency may be part of the equation.
What I Personally Recommend
I use and recommend Thorne Magnesium Bisglycinate because:
It’s highly absorbable
It’s gentle on digestion
It provides 200 mg per serving
It tastes good (which matters if you actually want to take it consistently)
If better sleep, calmer evenings, and improved recovery are goals for you, this is one of the simplest interventions to implement.
Sleep isn’t a luxury. It’s a biological requirement.
And sometimes the simplest solution is the one we’ve been overlooking.
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