Constant tossing and turning can take a toll on your mental wellbeing. Not being able to sleep is so frustrating and demoralizing, but the impact is has on your physical wellness is just as problematic.
Fortunately, there are plenty of ways to support a better night’s sleep without going to your doctor for a prescription. Two of the most popular are magnesium vs melatonin for sleep. Each has its place, as they work through very different mechanisms.
But is magnesium or melatonin better for sleep, or, should you take melatonin and magnesium together for sleep? The short answer is this: magnesium is a better long-term solution that supports deep, restorative sleep without the grogginess the next morning.
Melatonin can help you fall asleep but some people say they wake up feeling as if they got no sleep at all. Plus, there are concerns about building up a melatonin tolerance and what that can mean in the long run.
Learn more about melatonin vs magnesium below to see which solution best fits your needs. Or, get the good night’s rest you deserve using our Insomnia Ending Soak at Flewd Stresscare today! Magnesium chloride, L-carnitine, and Vitamins A & E work in synergy to help you sleep more soundly, waking up refreshed and ready to conquer the day ahead.
Overview of Melatonin and Magnesium for Sleep
Before we compare and contrast magnesium vs melatonin for sleep we want to start with some context on how each works on its own. While both have the potential to improve your sleep quantity, sleep quality is a different story because they have unique mechanisms of action.
Magnesium for Sleep
This vital mineral influences more than 300 bodily processes, which is why we believe it’s among the most essential nutrients for human health. A few of those processes are linked to sleep.
Basically, magnesium supports the systems that help your body shift from an alert to a restful state. It eases stress, calms the nervous system, relaxes muscles, and regulates key neurotransmitters involved in sleep.
One of those neurotransmitters is GABA (gamma-aminobutyric acid). It slows down brain activity, quieting a racing mind and helping you find a sense of calm before bed.
People who are deficient in magnesium (which is, unfortunately, most people) find themselves struggling to fall asleep, stay asleep, or wake up feeling well-rested. Symptoms include tension, restlessness, and nighttime awakenings.
Here’s another unique way in which magnesium supports sleep, though - it’s linked to your body’s melatonin production system. Now, magnesium doesn’t produce melatonin directly. But, it does support the biochemical pathways that regulate its production and release.
There are quite a few ways you can add this mineral to your bedtime routine, but which magnesium is best for sleep? In comparing topical magnesium vs oral, there’s a clear winner.
Topical, or through the skin, avoids the digestive discomfort associated with pills and powders. Oral supplements can often exacerbate sleep issues because of those side effects. Topical magnesium also works better and faster with higher bioavailability.
This is why our magnesium bath soak formulation is so powerful. It features a synergistic blend of high-quality, all-natural ingredients that lull your body and mind into a relaxed state, creating the perfect conditions for sleep.
We’ll talk more about how you can use Flewd Stresscare to put sleepless nights in the past in a bit. Let’s introduce the other half of our comparison of magnesium vs melatonin for sleep, first.
Melatonin for Sleep
Melatonin is a naturally occurring hormone produced by the pineal gland in the brain, usually in response to darkness. That’s why you get tired at night.
Melatonin is basically a signal that tells your body it’s time to start winding down. Levels rise in the evening, peak during the night, and drop in the morning, telling your body it’s time to wake up and do it all over again.
In this sense, melatonin is not a sedative - rather, it’s the mechanism beyond your circadian rhythm, also known as your internal clock. That’s why melatonin supplements can help you get back on a normal sleep cycle if your internal rhythm has been interrupted.
Let’s say you traveled across time zones and are having trouble readjusting once you get back home. Or, maybe you started working night shifts. Whatever the case, melatonin helps re-align your schedule.
It’s also a common solution for those struggling with delayed sleep phase disorder, a condition where the body’s internal clock runs several hours later than normal.
We want to be clear about what melatonin doesn’t do, though. It won’t force sleep or address the deeper causes of poor rest - like stress, tension, or overstimulation. It works best when your body is already primed for sleep, and you just need to nudge your internal clock into alignment.
Using melatonin too frequently (or at the wrong time) can actually have the opposite intended effect. You may wake up feeling groggy or deal with strange dreams that startle you awake. In a worst-case scenario, you can completely fry your sleep-wake cycle with too much melatonin.
That’s why proper usage is so important. But ultimately, you might find that magnesium is the better sleep support system. So, let’s take a closer look at magnesium vs melatonin for sleep below.
Magnesium vs Melatonin for Sleep: Is Magnesium or Melatonin Better for Sleep?
Choosing between melatonin vs magnesium for sleep really just comes down to the root cause of your sleep problems. Magnesium may be the better option for most people dealing with stress-related sleep issues, like an overactive mind or tense body.
In contrast, melatonin works to help re-align your sleep cycle if it has been interrupted. We’ll compare magnesium vs melatonin for sleep based on how they work, the conditions they work best for, and their potential side effects to help you pick the right approach.
How They Work in the Body
Magnesium supports sleep by calming the nervous system, lowering cortisol, and activating GABA receptors. In other words, it reduces both mental and physical tension for a one-two punch to help you get a better night’s rest.
But, remember: magnesium ALSO plays a role in melatonin regulation. It aids the body in producing and maintaining its own sleep-wake rhythm through this mechanism.
On the other hand, melatonin signals to your body that it’s time to sleep. But it doesn’t address a racing mind or any of the systems that cause stress or tension. It’s interesting because melatonin makes you feel tired, but that’s often not enough to actually fall (and stay) asleep.
Short-Term Relief vs Long-Term Support
We like to look at magnesium as the daily support for better sleep (and overall health for that matter), and melatonin as a “break glass in case of emergency” solution.
Melatonin has its place in helping the body adjust to new time zones, and it may work for managing occasional sleep disruptions. Those with a circadian rhythm disorder find it effective too.
However, it won’t address the underlying factors that interfere with sleep, like chronic stress or nutrient imbalances. It moreso masks these symptoms and kicks the can further down the road.
That’s why magnesium is so powerful. It does get to the root of the problem, stopping stress at the source and minimizing all the effects it can have, particularly those that hold you back from getting a good night’s rest.
It strengthens the body’s own systems involved in sleep regulation for better sleep quality over time - not just sleep quantity. Consistent use can lead to fewer wakeups, deeper rest, and better overall sleep patterns.
Which Is Better for Stress-Related Sleep Issues?
So is magnesium or melatonin better for sleep when stress is the thing that’s keeping you up at night? There’s no question. Magnesium is the better option.
It helps reduce cortisol, ease muscle tension, and calm the brain’s activity, all things that contribute to better sleep in high-stress states. You can say goodbye to racing thoughts, tight muscles, or general overstimulation with magnesium.
Melatonin doesn’t impact stress pathways. Taking melatonin isn’t going to have an impact on your sleep if you feel anxious or tense. That said, it does have its place in correcting disruptions to your circadian rhythm.
Which Is Better for Circadian Rhythm Disruptions?
There are plenty of scenarios where your internal clock may be out of sync. Melatonin can help you get back on track if you’re struggling because of jet lag, shift work, or sleep phase disorders.
It’s especially helpful when taken in low doses at the right time. Remember, overdoing it can make matters worse. For what it’s worth, though, magnesium can also help in these cases. It’s more versatile than melatonin in this sense.
It’s not going to reset your circadian rhythm, but it may help you fall asleep more easily if your schedule is irregular or if you’re trying to adjust gradually. But this is the one-off case where melatonin makes sense.
Safety and Tolerance Over Time
Magnesium is well-tolerated by most people and does not interfere with the body’s natural hormone production. It can be used daily, long-term, without concerns about dependence or disrupted sleep cycles.
The side effects of magnesium are almost all linked to oral supplementation, as pills and powders are not well absorbed by the digestive system. Symptoms like bloating and diarrhea are common. That’s why transdermal is the way to go. You can bypass the digestive system and get magnesium right into the bloodstream for fast effects.
Melatonin, on the other hand, is safe for short-term use but may lead to tolerance or reduced effectiveness if you take it too often. Some people experience morning grogginess or vivid dreams, especially with high doses.
The biggest concern, which isn’t fully understood yet, is how supplementing melatonin may blunt your body’s ability to produce its own melatonin naturally. This can lead to a sleep spiral in the long run, which is why we feel it’s best to stick with magnesium.
That said, is there a case for taking melatonin and magnesium together for sleep?
Should You Take Melatonin and Magnesium Together for Sleep?
Sometimes, it makes sense to combine melatonin and magnesium for sleep, enjoying the best of both worlds - short-term aid with long-term support.
Since the two operate through different mechanisms, they don’t compete or interfere with each other. They can actually complement one another. That said, there are only some scenarios where this makes sense.
Who Might Benefit From Using Both?
Most people will find that magnesium alone is all they need to get back to sleeping more soundly and waking up feeling refreshed. However, these are the cases where you might consider taking melatonin and magnesium together for sleep:
- Travelers adjusting to a new time zone, where melatonin can help reset sleep timing while magnesium supports relaxation after long flights or disrupted routines.
- Shift workers or people with inconsistent sleep schedules, who need help aligning their body clock while also managing stress or fatigue.
- People recovering from high-stress periods, such as illness or burnout, where both the nervous system and sleep rhythm are out of balance.
We hate to sound like a broken record, but we do want to reiterate that melatonin is not a good long-term sleep solution. Don’t fall into the trap of taking it nightly for an extended period. You’ll see reduced effectiveness, irregular sleep patterns, or increased dependence.
More importantly, melatonin doesn’t address factors like cortisol dysregulation, muscle tension, or chronic restlessness - these are often what’s ACTUALLY preventing you from sleeping. This is where magnesium comes in to provide support.
How Much Magnesium and Melatonin Should I Take for Sleep?
You may be wondering, how much magnesium and melatonin should I take for sleep if I’m going to try to take both? Most research on melatonin suggests a dose between 0.5 mg to 3 mg taken 30-60 minutes before bed works best.
But since the risk of frying your body’s melatonin production system is real, always start with the lowest possible dose and only increase if needed. Taking more isn’t going to help you sleep better.
On the other hand, magnesium is a bit more convoluted. It’s been said that 200-400 mg of magnesium is best for oral intake, but remember - this is not the best way to use melatonin for sleep, or any purpose for that matter.
Transdermal application is the more gentle, effective way to tap into the potential of magnesium for sleep. That said, it’s time for you to experience the magnesium bath soak benefits firsthand at Flewd Stresscare!
Get the Good Night’s Rest You’ve Been Day Dreaming of at Flewd Stresscare
We craft natural bath soaks to help your body recover from stress in a way that actually works. You’ll enjoy fast, effective absorption through the skin with no pills, no side effects, just results you feel.
Our Insomnia Ending Soak supports deep, restorative sleep through the best magnesium for stress, magnesium chloride, coupled with vitamins A and E to help regulate your natural sleep cycle. We’ve also included L-carnitine to support overnight recovery and energy balance.
The crisp scent of yuzu and soft floral notes help create the calm your body needs to ease into rest. Simply pour the entire pouch into a warm bath and soak for at least 15 minutes. Use in the evening, up to three times per week, as part of your wind-down routine.
You can explore other stress relief bath soak formulations while you’re at it, like our muscle bath soak or anxiety bath soak. Each of these is formulated with the #1 substitute for epsom salt, magnesium chloride.
Support your sleep where it starts. Shop Flewd Stresscare today and join over 100,000 happy customers and counting!
Closing Thoughts on Melatonin vs Magnesium for Sleep
So, is magnesium or melatonin better for sleep? We hope this comparison has left you with a clear understanding of whether you should use magnesium vs melatonin for sleep. While each has its place, magnesium is the better choice most of the time.
Melatonin helps reset your internal clock, but magnesium supports the systems that allow your body to relax and stay asleep. It addresses the root cause of sleeplessness rather than masking the symptoms. It has a better safety profile with long-term use, too.
Support deeper, more consistent sleep with Flewd’s magnesium-powered soaks. Add our Insomnia Ending soak to your bedtime routine and see what you’ve been missing out on all this time!
