Magnesium vs Melatonin: Which is better for sleep?

Do you find that now you’ve hit midlife, you struggle to fall asleep or stay asleep through the night? You may have even tried sleeping pills and supplementation to get your nightly rest. While my ultimate goal is to get my clients off medications and supplements, sometimes they are needed for short-term solutions. For sleep issues, magnesium and melatonin are two of the most popular supplements on the market. But which one is better for you?

What is Melatonin?

Melatonin is a hormone naturally produced in your body at night to signal it’s time to wind down. Electronics and lighting can get in the way of this production and confuse your brain to think it’s still daytime, even when it’s dark outside. Melatonin supplementation has been around for quite a while, and research has confirmed that it’s best for individuals who experience jet lag or shift work. A melatonin supplement can help you fall asleep faster but may not improve the quality or duration of your sleep. It’s important to note that if you take too much, you may wake up groggy or even become desensitized if you take it regularly.

What is Magnesium?

Magnesium is an essential mineral that your body does not produce naturally. Unlike melatonin, your body uses this mineral in hundreds of processes. Regarding sleep, magnesium is helpful because it reduces cortisol (your stress hormone) and increases melatonin, which helps your body relax. Magnesium may help you fall asleep and stay asleep for a longer time.

The Bottom Line

Choosing one over the other ultimately depends on your particular sleep goals. Always consult your doctor to find out what supplement is best for you.