The Sleep Solution: How Magnesium Can Help You Achieve Restful Nights 

Image of a woman sleeping on a couch

“Make sure to get enough sleep.” We all hear this line repeatedly in an effort to ensure we get our nightly 7 to 9 hours of sleep. But how many of us are actually getting that amount of sleep? And even if you are, do you know what the benefits of a good night’s rest are? Today, let’s understand why you need sleep and how stress can interfere with that. 

The quality of your waking life significantly depends on your sleep. During sleep, your body actively supports healthy brain function and physical well-being. 1 Adequate sleep is particularly crucial for children and teenagers as it aids in growth and development.2 Conversely, chronic sleep deprivation can increase the risk of long-term health issues and impair cognitive function, affecting various aspects of life such as thinking, reacting, working, learning, and social interactions.2 Sleep also supports the heart, circulatory system, metabolism, respiratory system, and immune system.2  

Despite these health benefits, the CDC reports that over one-third of U.S. adults are not getting at least 7 hours of sleep. 3 This lack of sleep comes from a variety of reasons. Some of the most common reasons for lack of sleep are an irregular sleep schedule from things such as jet lag and third shifts at work, stress, mental anxiety & mood, and finally pain and muscle tension. While common sleep aids such as melatonin aid with sleep from irregular sleep schedules and sleep cycle disruptions it does not aid in sleep disturbances caused by stress. 

Diet can also help support a healthy night’s sleep.

Magnesium is an Essential Mineral that Provides Multiple Benefits for Sleep:  

  • Magnesium helps support the normal function of the stress hormone, cortisol.4  
  • Magnesium supplementation has been shown to support mood regulation by modulating glutamate uptake at the NMDA receptor.5,6 
  • Magnesium aids in muscle relaxation.7 
  • Magnesium supplementation has been shown to reduce sleep onset latency, or the time it takes to fall asleep.8 
  • Magnesium aids in the regulation of the circadian rhythm, the body’s internal scheduling system.9 

As part of Balchem’s Albion® Minerals portfolio, we offer Magnesium Bisglycinate, a highly bioavailable form of magnesium that can help you support a healthy night’s sleep.

For more information on our magnesium products, click the link below. Remember to consult with a healthcare professional or a nutritionist to personalize your dietary needs based on your individual health requirements.   


1. Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke. Accessed March 13, 2024. 

2. How Sleep Works – Why Is Sleep Important? | NHLBI, NIH. Accessed March 13, 2024. 

3. CDC. Sleep and Sleep Disorders. Centers for Disease Control and Prevention. Published March 23, 2023. Accessed March 12, 2024. 

4. Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, eds. Magnesium in the Central Nervous System. University of Adelaide Press; 2011. Accessed February 22, 2024. 

5. Papadopol V, Nechifor M. Magnesium in neuroses and neuroticism. In: Vink R, Nechifor M, eds. Magnesium in the Central Nervous System. University of Adelaide Press; 2011. Accessed March 13, 2024. 

6. Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018;10(6):730. doi:10.3390/nu10060730 

7. Intakes I of M (US) SC on the SE of DR. Magnesium. In: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academies Press (US); 1997. Accessed March 13, 2024. 

8. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z 

9. Daily magnesium fluxes regulate cellular timekeeping and energy balance – PubMed. Accessed March 18, 2024. 

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