Experts recommend that adults get at least seven hours of sleep each night. However, many people experience difficulty falling or staying asleep. In the United States, a significant number of adults report sleep-related issues on a regular basis.

Magnesium and melatonin are two commonly used supplements to help improve sleep quality. While both have unique roles in the body, they affect sleep in different ways.

Which Is Better for Sleep?

Melatonin is one of the most widely studied and commonly used sleep supplements. It plays a direct role in regulating the body’s circadian rhythm, or internal clock. It has relatively few side effects and is often recommended for short-term sleep disruptions.

Magnesium, while not directly linked to the sleep-wake cycle, may still promote better sleep by helping the body relax and reducing stress hormones like cortisol. However, research on magnesium’s role in sleep is more limited and results are mixed.

Melatonin may be more effective for those dealing with jet lag or occasional sleep problems. For chronic insomnia, other medical treatments may be more suitable. It’s best to consult a healthcare provider for personalized guidance.

How Melatonin Affects Sleep

Melatonin is a hormone naturally produced by the brain in response to darkness. It signals the body that it’s time to rest. Production of melatonin decreases with age, which may explain why older adults often sleep less.

Light exposure at night, especially from screens and electronic devices, can interfere with melatonin production and make it harder to fall asleep.

Melatonin also acts as an antioxidant, which may further support better sleep by reducing oxidative stress. Supplements are often used by people who experience jet lag, have irregular sleep schedules, or have sleep-wake disorders.

How Magnesium Affects Sleep

Magnesium doesn’t regulate the sleep-wake cycle directly, but it supports sleep by activating gamma-aminobutyric acid (GABA), a calming neurotransmitter in the brain. GABA helps reduce brain activity, making it easier to fall asleep.

Magnesium also promotes muscle relaxation and lowers cortisol levels, which may reduce feelings of stress and help you wind down. Additionally, magnesium plays a role in the production of melatonin, further supporting its potential sleep benefits.

How To Take Melatonin and Magnesium for Sleep

Melatonin is generally safe in doses of up to 8 milligrams per day for adults and 3 milligrams per day for children. It is typically taken 1–2 hours before bedtime.

There is no standard dosage for magnesium specifically for sleep. However, some research suggests that doses above 500 milligrams daily, taken for at least eight weeks, may improve sleep quality. Lower doses have also shown benefits in some studies.

Both melatonin and magnesium can be found in foods. Melatonin-rich foods include nuts, salmon, eggs, rice, and tart cherries. Foods rich in magnesium include leafy greens, whole grains, seeds, yogurt, and peanut butter.

When choosing supplements, look for third-party testing certifications such as NSF or USP to ensure product quality.

Risks and Considerations

Melatonin is considered safe for most healthy adults but may not be suitable for people with autoimmune disorders or weakened immune systems.

Possible side effects of melatonin include vivid dreams, dizziness, nausea, and drowsiness. In some cases, it may lead to mood changes or cause excessive daytime sleepiness.

Magnesium is also generally safe but can cause digestive side effects like diarrhea or stomach discomfort at high doses. Always follow recommended dosages and consult a healthcare provider before starting a new supplement.

Natural Ways To Improve Sleep

Besides supplements, several lifestyle changes can promote better sleep:

• Go to bed and wake up at the same time each day

• Limit screen time and avoid bright lights before bedtime

• Avoid caffeine at least eight hours before sleep

• Keep your bedroom cool, dark, and quiet

• Limit alcohol intake, especially before bed

• Get regular exercise (at least three hours before bedtime)

• Spend time in natural sunlight during the morning

• Maintain a balanced diet

A Quick Review

Melatonin and magnesium are both used to support sleep, but they work differently. Melatonin regulates the sleep-wake cycle, while magnesium helps promote relaxation and lower stress. Melatonin is likely the better choice for most people with short-term sleep issues.

Before starting any supplement, consult your healthcare provider to determine what’s best for your sleep needs.