A Complete Guide To Taking Magnesium Glycinate for Sleep

posted by Chris Valentine

Feeling overly exhausted and worn out due to lack of sleep? Or have you been dealing with inexplicable mood swings and unstable behavior lately caused by sleep deprivation? While many people would usually consider these instances normal, a constant lack of sleep could harm your body in many ways.  

To keep one’s body fit and healthy, some people would focus on enhancing their nutritional intake and doing regular exercise. As experts suggest, getting a sufficient amount of sleep too may be helpful in keeping one’s body at its healthiest state. To improve your sleeping patterns, you can consider taking sleep supplements like magnesium glycinate for sleep disorders and other similar sleep aids.  

To know more about these supplements, continue reading this article. 

Magnesium And The Human Body 

Magnesium plays an important role in one’s body. Considered as one of the most vital nutrients out there, magnesium is used for more than 300 biochemical reactions in the human body. Not just that, but it’s also needed to convert food into energy, maintain nerve and muscle functions, and create new proteins. However, many people tend to suffer from health risks due to magnesium deficiency.  

Otherwise known as hypomagnesemia, magnesium deficiency is the condition in which the levels of magnesium in one’s body become dangerously low. When magnesium level drops below normal, several health issues could emerge including mental numbness, lack of emotion, delirium, and coma. It could also result in muscle spasms and tremors, weaker bones, and bad headaches.    

Generally, one needs to achieve the 24 fundamental vitamins and minerals to keep their body healthy and fit. Among these minerals is magnesium. 

For women, to maintain healthiness and balance, one needs to take approximately 321-320 mg of magnesium daily. On the other hand, men need more magnesium at around 400-420 mg a day. As much as it’s important in one’s overall wellness, the body doesn’t produce enough magnesium. Even an able-bodied adult only has up to 25 mg of magnesium in their body, especially in their bones and soft tissues.       

To better prevent the risks of magnesium deficiency, one can consider taking magnesium supplements like magnesium glycinate prescribed by their physicians. Although some people have continued to use these terms interchangeably to refer to each other, magnesium and magnesium glycinate are two different words.   

The Marvels Of Magnesium Glycinate With Regards To Improving Sleep  

If you’re wondering about the proper measures to take to improve or resolve your sleeping issues, one of the most ideal alternatives you can consider includes taking sleep aids and magnesium supplements.  

Aside from promoting muscle repair, they’re commonly known to boost one’s sleeping patterns and sleeping behavior. Also, these sleep aids could benefit your body in more ways than one. 

To help you more, here are some important pieces of information you need to know about magnesium glycinate:  

  • Sleep disorders and sleep deprivation are some of the consequences of several factors such as an unhealthy lifestyle, improper sleeping habits, and substance abuse. Although some may not know it, lack of sleep could result in the gradual deterioration of one’s body and immune system which increases the risks of contracting illnesses. 
  • To better correct one’s sleeping behavior, one can consider the use of conventional medical alternatives like taking natural sleep aids and magnesium supplements for sleep issues. Particularly, if you’re suffering from sleep deprivation, you can consider taking magnesium glycinate-infused sleep supplements.  
  • Magnesium glycinate is believed to be among the most effective types of supplements that could bolster one’s circadian rhythm and sleeping behavior.  
  • One of the many good things about taking magnesium glycinate supplements is that they could work on your neurotransmitters, especially those that are responsible for your sleep-wake cycle.  
  • Combined with amino acid glycine, magnesium glycinate could also work alongside the chemicals in your mind such as gamma-aminobutyric acid (GABA). As a result, it’d provide therapeutic effects and promote calmness to promote better sleep.    
  • Taking magnesium glycinate could also help you obtain good sleep quality, healthy rapid eye movement (REM) cycles, and correct your sleeping patterns.

How Magnesium Glycinate Help In Treating Disorders To Improve Sleep 

Now that you already know what magnesium glycinate is and how they work, the next thing you might be wondering about is how you can possibly benefit from them.

To help you out, here are some remarkable advantages of using magnesium glycinate in alleviating other illnesses linked to one’s quality of sleep:  

  • Corrects Circadian Rhythms  

Sleep deprivation is said to be one of the most common reasons behind numerous health issues and illnesses. Although some people tend to disregard aspects that concern their sleeping habits, know that constant lack of sleep could result in many health concerns.  

Specifically, many people become more at risk for illnesses such as insomnia, sleep apnea, and narcolepsy due to sleep deprivation. While the symptoms of these illnesses may not resurface during their prime years, the body grows weaker and becomes more susceptible to other diseases over time. 

Women are believed to be more prone to sleep disorders. Aside from the people who are already suffering from magnesium deficiency, females are said to become more susceptible to sleep deprivation as they age. 

To better prevent such risks, it’d be better to start taking magnesium supplements earlier. This could help bolster one’s immune systems and body defenses against diseases. Also, taking magnesium glycinate could help sustain one’s needs for the appropriate dose of magnesium.  

Most importantly, these supplements could significantly improve one’s sleeping patterns and keep them in sync with their natural biological clock. Plus, it’d correct one’s natural sleep-wake cycle for a better quality of life. 

  • Enhances Cognitive Capacity 

Do you know someone who’s having a hard time solving simple cognitive tests? Or are you one of those people who often have to deal with excessive sleepiness during the daytime? Whatever your reasons may be, there are numerous benefits you can gain from taking magnesium glycinate supplements.

While some people may not know it, there’s an interesting connection between one’s overall cognitive functions and sleep levels. For instance, lack of sleep could impair your thinking capacity and cognition which often results in difficulties in solving even simple cognitive problems. Not only that, but it could also result in poor work performance, mood issues, and relationship instability.

Additionally, sleep deprivation increases the risks of daytime sleepiness. This condition is characterized as the difficulty in staying awake and alert during the day. Excessive sleepiness could cause poor cognitive functioning, slower thinking capacity, and may hamper one’s logical reasoning.  

By taking magnesium glycinate, you have better chances of fighting off risks of daytime sleepiness and keeping you alert all day. Specifically, magnesium glycinate is known for working with GABA chemicals in one’s mind that allows for a clearer mind and more efficient cognitive capacities. With the additional dose of magnesium you can get from taking magnesium glycinate, these supplements can enhance your circadian rhythms, allowing your mind to function properly. 

A study shows that taking approximately 125-300 mg of magnesium could help in bolstering one’s attention span, advancing mental processes, improving short-term memory, and boosting one’s overall intelligent quotient (IQ).    

  • Reduces Risks Of Mental Disturbances  

Mental disturbances are some of the most prominent factors that often lead to sleep deprivation. Although their symptoms aren’t always apparent among people, psychological disturbances could create a lot of disadvantages to one’s overall sleep quality. 

Before that, it’s crucial to note that sleep deprivation isn’t only caused by improper sleeping habits and unhealthy lifestyles. It could also be a result of traumatic experiences and unpleasant memories that could plague one’s slumber. Consequently, people may suffer from mental health disorders including anxiety, depression, stress. These conditions could greatly affect one’s mood and impair their sleeping patterns.  

Fortunately, various types of magnesium supplements could work on managing such risks. Magnesium glycinate, in particular, could help alleviate mental disturbances and prevent threats of psychological disorders. To boot, they could boost one’s defenses against postpartum depression and the like.      

  • Regulates Stress Levels  

Mood swings and unstable behavior are some of the most common consequences of chronic stress and anxiety. If left unchecked, both may wreak havoc on one’s sleep. 

While this may be a lesser-known topic for some, one’s magnesium levels play a significant role in their sleeping habits and stress levels. With lower magnesium levels, people may have a hard time managing stressful events and unpleasant experiences. To better handle stress, many experts believe that people should take magnesium glycinate regularly, as long as it’s prescribed by their doctors. 

These supplements could also help maintain one’s sympathetic and parasympathetic nervous systems. While the sympathetic system is known as the ‘fight or flight’ mode, the latter is known as the ‘rest and digest system’ and is responsible for propping up one’s body to sleep.  

In most cases, good sleep quality is obtained once the body has gone to a completely relaxed state. To do that, it’d be better to take natural sleep aids like magnesium glycinate to keep the equilibrium between these systems. Moreover, it could help reduce the risks of poor concentration, irritability, and sleep disorders.   

  • Boosts Gut Health  

As mentioned earlier, the levels of magnesium in one’s body could also be an indicator of their overall gut health. In some cases, lower magnesium levels could result in loss of appetite and vomiting. Due to this, a person becomes at risk for gastrointestinal (GI) issues. To efficiently maintain your gut health in good condition, you can consider taking magnesium glycinate and other types of magnesium supplements. 

Magnesium deficiency is caused by several factors such as eating a low-magnesium diet, alcohol abuse, and other GI disorders. These may include regional enteritis, Crohn’s disease, and celiac disease. As a consequence, people with GI diseases may suffer from sleeplessness. For instance, a sleep research shows that people with gastroesophageal reflux disease (GERD) may experience sleep deprivation due to painful nighttime heartburn or short amnestic arousals during sleep.   

To relieve various types of GI diseases and illnesses, you can consider taking magnesium glycinate. These supplements are said to alleviate symptoms of GI disorders by replenishing one’s magnesium levels and boosting their body’s defense against illnesses. 

Particularly, people who are currently dealing with issues in their GI tract may benefit from taking magnesium glycinate. Some of the benefits of taking them may include managing stomach acids, promoting healthy digestive tracts, and easing their stomach muscles.    

Not just that, but individuals who are suffering from upset stomach, diarrhea, and constipation may also enjoy the benefits of taking magnesium glycinate. By taking a regular dose of these supplements, people can effectively avoid acid indigestion and heartburn. Through these, one won’t have to deal with sleepless nights and sleep deprivation anymore. As a rule, people may consider choosing a dietary plan that consists of magnesium-rich foods to improve their gut health.     

  • Manages Glucose Levels  

Aside from correcting one’s circadian rhythms, magnesium glycinate could also help in controlling blood sugar levels and managing heart rate. For people who are suffering from certain types of diabetes, getting a sufficient amount of sleep might be a challenging task. 

Particularly, high sugar levels could make you feel unsettled and uncomfortable at night. It could also make you feel warm and irritable. Hyperglycemia or the condition of having high blood sugar could result in increased feelings of thirst, frequent urination, and chronic fatigue. These instances often lead to sleep deprivation and sleep disorders. 

Although some may not have such a hard time managing these symptoms, there’s no denying that many may struggle with unstable blood sugar levels. To better manage blood sugar levels, it’d be better to focus on your dietary intake. You can also consider taking on magnesium-rich foods as they could help break down sugar and decrease insulin resistance.  

By taking magnesium glycinate, you could prevent such diseases from going overboard. Specifically, taking magnesium glycinate could help control diabetes and manage blood sugar levels. Through these, you can feel more comfortable sleeping at night and get restorative sleep. 

Must-Know Reminders Before Taking Magnesium Glycinate Supplements

To avoid any health complications, one must first seek their doctor’s advice before taking magnesium glycinate and any other type of magnesium supplements. Also, you must take note of the following:

  • People who have a medical history of illnesses or expecting a baby shouldn’t carelessly take such supplements. 
  • Individuals should also avoid using them as alternatives for medications. 
  • Also, these supplements shouldn’t be taken with an empty stomach to avoid ulcers and other GI illnesses.   
  • Those who are suffering from kidney or heart conditions must first seek medical advice before taking magnesium glycinate.


Keeping one’s body at its healthiest is a Herculean task to accomplish. Likewise, improving one’s sleep quality could be challenging, especially for first-timers. While it’s a well-established truth that sleep is essential for optimal health, some tend to suffer from sleep deprivation due to various reasons way beyond their control.  

To better prevent risks of sleep disorders and boost your sleeping patterns, you can consider taking magnesium glycinate-infused supplements. As mentioned earlier, one can gain various health benefits from taking these supplements. Through them, you may be able to enjoy some good night’s sleep at last after a long while.    

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