Magnesium and Sleep

Magnesium and Sleep

If you’ve been tossing and turning at night or waking up feeling less than refreshed, you’re not alone. Millions of adults struggle with sleep—and magnesium might be one of the simplest, most natural ways to support better rest. At Helm, we believe in clean, effective ingredients that work with your body. That’s why we created our Magnesium Glycinate supplement: gentle on your stomach, potent enough to make a difference, and designed to help you unwind.

But how does magnesium actually help you sleep? Let’s break it down.

Why Magnesium Matters for Sleep

Magnesium is an essential mineral that plays a calming role in the body. It supports the production of GABA, a neurotransmitter that helps quiet your brain and nervous system so you can fall asleep easier1. It also helps regulate melatonin (your sleep hormone) and reduces levels of cortisol (your stress hormone)2. In other words, magnesium helps flip the switch from “fight or flight” to “rest and relax.”

Several studies have shown that magnesium can:

  • Shorten the time it takes to fall asleep3
  • Improve sleep quality1
  • Help reduce nighttime awakenings4
  • Support deeper, more restorative rest5

Especially in adults who don’t get enough magnesium from food (which is more common than you might think), supplementation can make a real difference6.

Why We Use Magnesium Glycinate

Not all forms of magnesium are created equal. Some can upset your stomach or cause a laxative effect—not ideal when you’re trying to wind down. That’s why Magnesium Glycinate is our go-to.

Glycinate is a chelated form, meaning it’s bound to the amino acid glycine. This makes it easier to absorb and gentler on digestion7. Glycine also has its own calming properties, making it a perfect partner to magnesium when it comes to supporting sleep8.

How Much Should You Take?

Each serving of Helm’s Magnesium Glycinate contains 350mg of elemental magnesium from two capsules. We recommend starting with one capsule (~175mg) in the evening, about 30–60 minutes before bed. If tolerated well, you can increase to two capsules for full support.

Magnesium doesn’t knock you out—it helps your body relax naturally. Most people feel the difference within a few days to a week, especially when paired with other healthy sleep habits9.

Pro Tips to Get the Most Out of Magnesium

To really amplify the benefits, try these habits:

  • Stay consistent: Take your magnesium every night, ideally around the same time.
  • Create a wind-down routine: Dimming the lights, turning off screens, and sipping herbal tea can signal your body it’s time to rest.
  • Watch your caffeine and alcohol: Both can interfere with magnesium levels and disrupt sleep10.
  • Eat magnesium-rich foods: Think leafy greens, nuts, seeds, and dark chocolate11.
  • Move your body: Regular exercise helps reduce stress and improve sleep quality12.

Sleep, Simplified

Helm’s Magnesium Glycinate is made from certified Non-GMO ingredients, and designed to do one thing well: help you sleep better. Whether you're dealing with occasional restlessness or just want to support a calmer nervous system, adding magnesium to your nightly routine is a simple, science-backed place to start.

Try it tonight—and feel the difference.

  1. Abbasi B, et al. (2012). Magnesium supplementation in insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences ↩︎

  2. de Baaij JHF, et al. (2015). Magnesium in Man: Implications for Health and Disease. Physiological Reviews ↩︎

  3. Rawji A, et al. (2024). Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus ↩︎

  4. Cao Y, et al. (2022). Association of magnesium intake with sleep duration and quality: CARDIA study. Sleep ↩︎

  5. Tarleton EK, Littenberg B. (2015). Magnesium intake and depression in adults. JABFM ↩︎

  6. National Institutes of Health. Magnesium — Fact Sheet for Consumers. NIH Office of Dietary Supplements ↩︎

  7. Walker AF, et al. (2003). Magnesium: The Forgotten Electrolyte—A Review of Its Role in Neuromuscular Function. Clinical Drug Investigation ↩︎

  8. Bannai M, et al. (2012). The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers. Frontiers in Neurology ↩︎

  9. Institute of Medicine (US) Panel on Micronutrients. (1997). Dietary Reference Intakes for Calcium, Phosphorus, Magnesium. NCBI Bookshelf ↩︎

  10. DiNicolantonio JJ, et al. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart ↩︎

  11. Weaver CM. (2011). Potassium and magnesium: new and practical guidelines for intake. Clinical Nutrition ↩︎

  12. Xie Z, et al. (2021). Effects of Exercise on Sleep Quality and Insomnia: A Meta-Analysis. Frontiers in Psychiatry ↩︎