Getting quality sleep is essential for overall health and well-being, but many people struggle to achieve restful nights. While lifestyle changes and good sleep habits are important, certain supplements can help support a more consistent, restorative sleep cycle. Nutrients like magnesium, melatonin, and herbal extracts such as valerian root or chamomile can work together to relax the body, reduce stress, and promote deep, restful sleep.
We spoke with pharmacist Sazan Sylejmani to discover how combining two specific supplements can help improve sleep. According to Sylejmani, melatonin and magnesium “can be especially effective when combined.” Keep reading to learn more about how this combination works.
How melatonin and magnesium can aid in sleep
Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. Taking melatonin supplements can signal to your brain that it's time to sleep, making it easier to fall asleep and helping regulate disrupted sleep patterns.
On the other hand, magnesium plays a critical role in relaxing muscles and calming the nervous system.
Sylejmani notes that "melatonin is a hormone our body produces naturally to regulate sleep-wake cycles. When supplemented in low doses (1-3 mg), it signals to your body that it's time for sleep, making it easier to fall asleep. Magnesium helps relax the body and mind, reducing anxiety and restlessness. Around 200-400 mg of magnesium before bed helps calm the mind so melatonin can work better."
The bottom line
As with all health and major lifestyle changes, considering combining melatonin and magnesium to improve sleep is important to do so under the guidance of a healthcare professional.
"For my patients struggling with insomnia or restlessness, the combination of melatonin and magnesium in the proper doses and under guidance from their doctor can be a safe and effective approach to achieving better sleep. The benefits of good sleep for health, mood, and daytime alertness are well known. Improving sleep quality with natural supplements has helped many of my patients also improve their daily functioning and sense of well-being," he concludes.
