Most people are not getting optimal sleep. They are either not sleeping enough or deep enough. Or long enough.
I’ve spoken in the past about the 5 best Proven Tips To Fall Asleep Faster & Stay Asleep Longer.
However, an important question I received is “what’s better for sleep, magnesium or Melatonin?”
And the answer is, that neither is “better”. They both work completely differently and the truth is, I personally use both.
At the end of this article, I’ve listed the best formula for each of these.
However, let me quickly tell you the difference and why both are needed and should be taken because the combination will cause much better AND healthier results
Better Sleep: Magnesium VS Melatonin
Magnesium and melatonin have different functions in your body. Magnesium is a nutrient that regulates different body processes, while melatonin is a hormone that regulates sleep patterns. The supplement you should take ultimately depends on your goals for sleep.
However, I take both in addition to some other key ingredients that I’ve listed at the end of this article.
Magnesium helps the body relax. This nutrient reduces stress and helps you sleep longer.
In contrast, melatonin helps you get to sleep faster.
Both magnesium and melatonin can be used to treat sleep difficulties.
Using Magnesium For Sleep
Magnesium has so many health benefits and sadly, most of us aren’t getting enough of this amazing mineral. In fact, many of us are clearly deficient in magnesium.
As it pertains to sleep specifically, what’s clear from the research is that a lack of magnesium negatively impacts sleep.
Low levels of magnesium are associated with poor sleep quality and insomnia. Anxiety and depression also correlate with low magnesium levels, and both anxiety and depression can contribute to insomnia.
Magnesium is associated with over 300 chemical reactions in the body. As stated earlier, one of them is to help the body relax – both the brain, but mainly the body and muscles.
Granted, not all forms of magnesium do this and can help with sleep and I’ll tell you the two best forms and dosages in a minute.
Using Melatonin For Sleep
Melatonin is a hormone naturally produced by the body that regulates the sleep-wake cycle. When working correctly, it increases at night time and decreases in the morning.
Unfortunately, many things can interfere with melatonin production, such as:
- Not enough sunlight during the day.
- Excessive light in the evening – such as computer screens, phones, TV’s, etc.
- Going to bed too late – yes, ideally you’d sleep before midnight and preferably around 10 pm.
- No sticking to the same sleep schedule every day – and this is because melatonin and cortisol will work in different patterns.
- High stress and cortisol levels – physical or emotional
- Jet lag and shift work.
Additionally, as we age the body produces less melatonin.
Unfortunately, many people who do decide to use Melatonin, use the WRONG form and dose.
Magnesium – Best Form & Dose For Sleep
Now, circling back to magnesium and the best form and dose. One big problem is that there are many different forms of magnesium, such as
Each has its specific goal and role.
As it pertains to improving sleep and more so, relaxing the body, the best is Glycinate … because it is easily absorbed and has a calming effect. It can help reduce feelings of anxiety, depression, stress, and insomnia.
Some say the Threonate version is also good for sleep. Even though, it has been shown to have more benefits for brain health and cognitive function.
I personally just use the Glycinate version. If you want, you can test either of the two or mix both.
The ideal dose is about 400 mg to start and takes about 30-60 minutes before bed.
Melatonin – Best Form & Dose For Sleep
As far as Melatonin … the problem with regular melatonin is that it’s fast-acting and can wear off in the middle of the night and then all of a sudden you wake up. Some people then just take a much higher dose to compensate for this and they wake up groggy in the morning.
I use one that is both fast and slow releasing, so it is out of your system in about 6-7 hours. So, less is needed for a more positive effect.
I take 1-3 mg at bedtime, with other herbs, amino acids, and my 400 mg of Magnesium glycinate.
Melatonin is actually a very potent hormone and antioxidant. Some people take like 10-40 mg and work up to this dose for these other potential longevity benefits.
However, I do NOT suggest this. Your body only makes like 500 mcg. Obviously, taking it orally you need a higher dose. But I think anything over 5 mg is just too much and you will feel tired and “blah” for many hours after waking up.
Here are the best forms and ingredients I use to help me fall asleep faster and stay asleep longer.
Give it a try and let me know how it works for you.