Magnesium for sleep: how to take it to reduce drowsiness

Magnesium is an essential mineral involved in more than 300 enzymatic processes in the human body. At the neurological and muscular level, it is key to regulate the activity of the nervous system and promote relaxation.

Its relationship with sleep is supported by several studies showing that adequate levels of magnesium help to:

• Reduce cortisol (the stress hormone).

• Improve the quality of deep sleep.

• Promote melatonin production, the hormone that regulates sleep cycles.

So yes: magnesium helps you sleep better, especially if it is part of a constant routine and accompanied by good resting habits.

Not all types of magnesium are the same. Some are absorbed better than others, and not all have the same effect on sleep.

The most recommended to improve rest are:

It is the combination of magnesium with glycine, an amino acid with soothing properties. High bioavailability and mild but effective relaxing effect. Ideal for people with anxiety, insomnia or interrupted sleep.

*It is the main ingredient of ZZEN Sleep, the ZZEN Labs sleep supplement.

It has good absorption, but can have a laxative effect in high doses. More recommended to regulate intestinal transit than to sleep.

Very common in supplements, but with low bioavailability. Not the best choice if your goal is to improve sleep.

Magnesium glycinate stands out as the most complete form for those seeking deep rest without side effects.

For magnesium to fulfill its function, it is key how and when you take it:

• Recommended dose: between 200 mg and 400 mg daily, depending on each case.

• Ideal time: 30 to 60 minutes before bedtime.

• Form of ingestion: with water on an empty stomach (optional, but favors absorption).

The most important thing is to be consistent. Magnesium is not an instant solution, but a progressive support that, over time, improves deep sleep and the quality of rest.

As Dr. Estivill explained in one of the latest ZZEN Talks podcast with René ZZ, insomnia or sleep problems do not have a single cause. In fact, there are more than 40 possible causes, from chronic stress to bad habits before bedtime.

For this reason, in ZZEN Labs we believe in natural, complete and habit-focused formulas. A smart combination of ingredients can help you more than a single isolated nutrient.

If you prefer to start with the basics, you can find magnesium in these foods:

• Almonds

• Spinach

• Avocado

• Dark chocolate (minimum 70%)

• Pumpkin seeds

Although you should know that the amount present in these foods is not always enough if you have low magnesium levels, a lot of stress or fragmented sleep. You can complement them with the sleep supplements such as ZZEN Sleep, and a good daily routine.