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Why Magnesium is Better than Melatonin for Sleep

When sleep troubles strike, many of us turn to remedies like chamomile tea or over-the-counter sleep aids. But what if the solution lies in two natural options you’ve overlooked: magnesium and melatonin? 

Both play a role in helping you get a restful sleep, but their mechanisms differ. 

In this blog, we look at melatonin or magnesium for sleep, explore what sets them apart and their benefits, and help you decide which might be better for your specific sleep challenges.

Head there now:

• Understanding Magnesium

• Understanding Melatonin

• Can You Take Melatonin and Magnesium Together for Sleep?

• Which Should You Choose?

Understanding Magnesium

Magnesium is an important mineral involved in over 300 processes in the body. From muscle relaxation, nerve health and energy production to the creation of DNA, it’s a cornerstone of good health — including sleep. Magnesium helps regulate neurotransmitters like GABA, which help with relaxation, reduce muscle tension and support melatonin production.

Since your body doesn’t produce magnesium on its own, you need to get it through food or supplements. Foods like nuts, seeds, leafy greens and whole grains are rich in magnesium, but despite its abundance in nature, nearly half of those in the U.S. are deficient. 

Further Reading: The Different Forms of Magnesium

How Does Magnesium Improve Sleep?

• Promotes Relaxation: Stimulates the neurotransmitter GABA (gamma-aminobutyric acid) to calm the nervous system. This can be particularly beneficial if anxiety or muscle tension keeps you tossing and turning at night.

• Supports Melatonin Production: Helps in creating the sleep hormone naturally.

• Reduces Inflammation: Eases conditions that disrupt sleep.

• Eases Muscle Tension: Relaxes muscles to prepare the body for rest.

Some studies even suggest that magnesium supplementation improves sleep quality, especially in older adults or those with deficiencies. While research is still growing, many people experience falling asleep faster and staying asleep longer after adding magnesium to their nightly routine.

Which Magnesium is Best for Sleep?

• Magnesium Glycinate: Gentle on the stomach and great for relaxation.

• Magnesium Citrate: Easily absorbed and effective for sleep.

Recommended Dosage:

• Men: 400–420 mg/day

• Women: 310–360 mg/day

Take magnesium about an hour before bedtime for best results.

Signs of Magnesium Deficiency:

• Fatigue

• Muscle cramps

• Insomnia

• Anxiety or depression

• Poor concentration

If these symptoms sound familiar, magnesium supplementation might help. Which magnesium is best for sleep? Our recommendation would be magnesium glycinate, such as Xandro Magnesium Glycinate 500mg.

Further Reading: 7 Benefits of Magnesium Glycinate

Understanding Melatonin

Melatonin is a hormone naturally produced by the pineal gland in the brain in response to darkness. It signals your body that it’s time to sleep, making it important for regulating your circadian rhythm. Unlike magnesium, melatonin directly influences your circadian rhythm, or sleep-wake cycle, making it especially useful for jet lag, shift work or other disruptions to your sleep schedule.

Melatonin supplements act as a fast-acting reset button for your sleep patterns, however, they don’t induce sleep outright but rather prepare your body to enter its natural sleep state.

How Does Melatonin Improve Sleep?

• Resets Circadian Rhythm: It’s particularly effective for temporary sleep disruptions, like adjusting to a new time zone or overcoming delayed sleep-wake phases, making it great for jet lag or shift work.

• Promotes Sleepiness: Melatonin is often the first choice for those needing a fast solution to sleep troubles as it helps you fall asleep faster.

• May Balance Cortisol Levels: Reduces stress and anxiety that interfere with sleep, but studies are mixed.

However, melatonin doesn’t offer the same calming, whole-body relaxation as magnesium. Instead, it focuses on resetting your internal clock to help you fall asleep at the ‘right’ time.

Recommended Dosage:

• 1–5mg, taken about two hours to 30 minutes before bedtime.

Signs of Melatonin Deficiency:

• Insomnia

• Difficulty staying asleep

• Daytime fatigue

• Anxiety or poor focus

Conditions like jet lag, shift work and ageing can reduce melatonin production, making supplementation helpful.

Further Reading: Magnesium Glycinate and Migraines

Magnesium vs. Melatonin: A Comparison

Similarities:

• Both improve sleep quality.

• Both reduce stress and promote relaxation.

• Both are safe for most people when taken as directed.

Key Differences:

• Magnesium: Works on muscle relaxation, neurotransmitters and inflammation. Best for stress-related insomnia, muscle tension or magnesium deficiency.

• Melatonin: Directly influences the body’s sleep/wake cycle. Best for circadian rhythm disruptions like jet lag or shift work.

Effectiveness

• Melatonin works quickly, making it ideal for short-term sleep problems like jet lag, but its effects may not be as pronounced for chronic insomnia or long-term sleep quality improvement.

• Magnesium takes a more holistic approach by addressing underlying issues like stress, anxiety and muscle tension. While its impact may be more gradual, it can improve overall sleep quality over time.

Side Effects

• Melatonin is generally safe for short-term use but can cause side effects like vivid dreams, grogginess, headaches or even digestive upset in some people.

• Magnesium is also safe for most users but can cause digestive discomfort (like diarrhea) if taken in excessive amounts and if taking forms like magnesium oxide.

Further Reading: Magnesium Glycinate FAQs

Which Should You Choose?

The choice between magnesium and melatonin depends on your sleep issues:

• Choose Magnesium If: Stress, anxiety, or muscle tension keeps you awake or you suspect a magnesium deficiency.

• Choose Melatonin If: You struggle with jet lag, shift work or circadian rhythm disruptions.

• Use Both If: You want to address multiple factors affecting your sleep.

Further Reading: Is Magnesium Glycinate Good for You?

When Should You Choose Magnesium Over Melatonin?

• If you have anxiety or muscle tension: Magnesium is your best bet for calming both your mind and body before bed.

• If you suspect a magnesium deficiency: Common signs include muscle cramps, fatigue and poor sleep quality. A magnesium supplement may address these issues at the root.

• For long-term sleep improvement: Magnesium offers a sustainable way to improve your sleep patterns over time.

When Melatonin Might Be the Better Choice

• For jet lag or shift work: Melatonin can help you quickly reset your internal clock.

• For falling asleep faster: If you need a quick fix to get to sleep, melatonin can help shorten the time it takes to drift off.

• For occasional use: Melatonin is best suited for temporary sleep disruptions, not as a long-term solution.

Further Reading: Magnesium Glycinate and Anxiety

Can You Take Melatonin and Magnesium Together for Sleep?

Magnesium and melatonin work through different mechanisms and have no known adverse interactions. Many sleep supplements contain both as combining them may improve overall sleep quality. Start with small doses to monitor your body’s response.

Further Reading: Side Effects of Magnesium Glycinate

End Note

Both magnesium and melatonin are great sleep aids, but they serve different purposes. 

Why is magnesium better than melatonin? Magnesium improves overall relaxation and supports natural melatonin production, so it’s a great long-term solution. Its ability to relax the body and regulate natural melatonin production makes it an excellent choice for those struggling with chronic sleep issues or stress-induced insomnia.

Melatonin, on the other hand, shines as a short-term tool for resetting your sleep-wake cycle, particularly during travel or major schedule shifts.

If you’re unsure which to try, speak to your doctor to determine the root cause of your sleep challenges. 

Want to know more? Read our comparison article on melatonin and magnesium glycinate.

If you’re looking into a magnesium supplement and sleep, try Xandro’s Magnesium Glycinate 500mg. This highly absorbable form of magnesium is great on the stomach and is designed for better sleep and muscle support.