Sleeping but not deeply, waking often in the middle of the night, getting up unrefreshed — these are very common sleep problems · This article summarises sleep-hygiene adjustments and the nutrients that have been studied for relaxation and sleep
Quality sleep has to be both continuous and deep enough · Frequent night waking often comes from caffeine/alcohol, screen light before bed, stress, or an unsuitable bedroom · Fix the basics first, then consider a supportive option
1 Adjust your sleep hygiene (do this first)
- Go to bed and wake up at the same time every day, even on days off
- Avoid caffeine in the afternoon–evening, and alcohol before bed
- Cut screen light 1 hour before bed; keep the room dark, cool and quiet
2 Nutrients that support relaxation
- Magnesium — involved in muscle and nervous-system function, and has been studied for relaxation
- L-Theanine / GABA — substances often discussed in connection with calmness
- Tryptophan — the amino-acid precursor of a neurotransmitter related to sleep
⚠️ These are aids for looking after your sleep, not sleeping pills
3 How to choose a sleep support
- A well-absorbed form of magnesium such as a liposomal form or a form that is gentle on the stomach
- Take it in the evening/before bed as per the label
- Pair it with sleep hygiene for the best results
4 When you should see a doctor
If sleeplessness is chronic and affects daily life, if loud snoring comes with pauses in breathing (possible sleep apnoea), if you are abnormally sleepy during the day, or if depressed mood comes with it, you should see a doctor
5 Frequently asked questions (FAQ)
Does magnesium help you sleep more deeply
It has been studied for muscle and nervous-system relaxation, and many people feel more relaxed, but it is not a sleeping pill and the effect differs from person to person
When should you take magnesium
It is usually preferred in the evening or before bed; choose a well-absorbed form that is gentle on the stomach to reduce loose stools
What most often causes waking in the middle of the night
Caffeine/alcohol, stress, screen light before bed, and a hot/noisy bedroom are the common causes
Does drinking wine really help you sleep
Alcohol may make you drowsy at first, but it disturbs the later part of your sleep and makes you wake in the middle of the night, so it is not recommended as a sleep aid
- A dietary supplement is not a medicine — it has no effect in preventing, treating or curing disease; it is only an aid for looking after your health
- People with underlying conditions or taking regular medication should consult a doctor/pharmacist before use, as there may be interactions
- Pregnant and breastfeeding women should consult a doctor first
- Loud snoring together with pauses in breathing/heavy daytime sleepiness may be sleep apnoea — you should see a doctor
References
- Sleep hygiene guidelines and research on magnesium & sleep.
💡 Looking for something to support you? Read next: Looking after your sleep — how to choose a support 👉