Magnesium for Sleep During Menopause: What You Need to Know

You might want to lie down for this: According to the Sleep Foundation, it should take only about 15 to 20 minutes to fall asleep at night. But if you’ve ever laid awake tossing and turning for a long time, you know just how laughable that timeframe can be, especially if you’re in perimenopause or menopause. The hormonal changes associated with the end of your reproductive years (namely wildly fluctuating estrogen levels) can do a number on your sleep.

“The menopause transition is a major cause of sleep disturbances in many women, including difficulty falling and staying asleep, frequent wake-ups during the night, and awakening extra early,” says Midi’s Chief Medical Officer Kathleen Jordan, MD. “In fact, nearly two-thirds of women in menopause and perimenopause have persistent sleeping challenges.”

So even if you can fall asleep easily (and that’s a big if these days!), then staying asleep may prove difficult. It’s no wonder that menopause fatigue is a thing, and that it feels like a whole new level of bone-deep tiredness. 

While night sweats are a common sleep saboteur, they aren't the only one. Other menopausal symptoms that contribute to poor sleep include:

• joint pain
• body aches
• frequent nighttime urination (76% of women over the age of 40 wake up at least once per night for a bathroom run, according to one report)
• weight gain (which can be intertwined with poor sleep, as sleep loss can contribute to weight gain)
• mood disorders
• anxiety and depression (women are twice as likely to experience depression in midlife) 

We get it. This can all sound like bad news, but don’t despair: “Poor sleep is not an inevitable fact of aging,” says Dr. Jordan. “My best advice is to seek help because sleep is a huge contributor to both quality of life and overall health.”

Bottom line: You don’t just have to tough it out alone. There’s a lot you can do to improve the quality of your sleep. For this article, we’re going to focus on one solution: magnesium. Not only can it help ease sleep issues, but it also plays a role in alleviating other menopause symptoms. Read on to find out how. 

What Is Magnesium?

Just like calcium, iron, and potassium, magnesium is a mineral that your body needs to function at its best.

Magnesium’s main roles include: 

• Help muscles and nerves work properly
• Keep blood sugar in check
• Regulate blood pressure levels
• Support the production of proteins, bone, and DNA.

About 60% of the body’s magnesium is found in bones, and as you age, your body may be less efficient at absorbing this mineral, which can contribute to your risk for osteoporosis. 

How Magnesium Can Help You Sleep

When it comes to sleep, there’s no one magic pill that can suddenly have you drifting into a dreamless state for eight straight hours. But magnesium may be worth considering. Research has found higher levels of magnesium in the body may be associated with better sleep, longer sleep times, and less fatigue. Here’s what the studies show:

• Some research has found that magnesium may help ease anxiety (for those with chronic mild-to-moderate anxiety) but it’s important to note that the research has been limited.
• Research has shown that magnesium can help alleviate soreness—which means it plays a key role in muscle relaxation, another boon for sleep issues.
• Another study found that magnesium may make it easier to fall asleep but quieting a worrying mind.
• Magnesium helps calm down the central nervous system (your brain and spinal cord), which may make it easier to relax and drift off to sleep. Scientists found magnesium can increase gamma-aminobutyric acid (GABA) in your brain, which has a calming effect.
• A study from 2021 has also found links between magnesium supplementation and improved quality of life and reduced stress.
• One study even found that magnesium can help improve insomnia and other troubles with sleep, although the researchers note that the improvements were subjective since findings were self-reported from study participants.

How Do You Get More Magnesium in Your Diet?

Here’s the thing: Nearly 50% of people simply don’t get enough magnesium from their diet. The recommended daily intake for women after age 51 is 320mg. 

10 Magnesium-Rich Foods for Menopause Relief

• ½ cup spinach (78mg)
• 1 oz. almonds (80mg)
• 1 banana (32mg)
• ½ cup black beans (60mg)
• 1 oz pumpkin seeds (37mg)
• 1 oz chia seeds (111mg)
• 1 oz  cashews (74mg)
• ½ cup edamame (50mg)
• 1 cup soy milk (61mg)
• 2 Tbsp. peanut butter (49mg)
  

Magnesium Supplements During Menopause

Magnesium supplements come in a variety of different delivery methods, and are often found in powders (mixed with water), capsules, gummies, and liquid forms. While all forms of magnesium can have some benefit, studies have found that the types that dissolve in liquid are the most completely absorbed by the body.

Here are some of the types of magnesium you might find in supplements:

• Magnesium glycinate is a combination of magnesium and the amino acid glycine. It’s the best magnesium choice for sleep, because it’s highly bioavailable—meaning that it’s easily absorbed by your body and tends to cause fewer gastrointestinal side effects compared to other forms. The recommendation is to take 250mg 30 to 60 minutes before bedtime for the best sleep benefits. 
• Magnesium citrate is a combination of magnesium and citric acid. It’s often used to treat constipation. There is some evidence that this type can also help with sleep in older adults.
• Magnesium L-threonate, which has been linked to better cognitive function and reduced anxiety symptoms, but more research is needed.
• Magnesium oxide Research has shown magnesium oxide might alleviate insomnia in older adults. This type is less bioavailable than others, so your body might not easily absorb it.
  

The Sleepy Girl Mocktail

If you’re keeping up with the latest trends on TikTok, you probably stumbled upon the viral sleep girl mocktail, which is a combination of tart cherry juice, magnesium powder, and a probiotic soda, or any other liquid. The real star of the show is magnesium for its sleep-inducing properties.

How Magnesium Can Help Treat Other Menopause Symptoms

We don’t need to tell you about the long list of changes that come along with menopause, from weight gain to mood swings to many, many (ugh, many) more symptoms. Ensuring that you’re keeping your magnesium at an optimal level can play a key part in combating some of the health issues that affect menopausal women.

Depression and Anxiety 

We know that mood changes can come with menopause as declining estrogen can disrupt the production of our happy hormones, like serotonin. Magnesium is important for brain function, mood regulation, and stress. One review found that supplementing with magnesium can help ease depressive symptoms. The study authors noted that their analysis “suggests that 250 mg/day or less of magnesium supplements may have a stronger effect than higher doses in reducing depression scores.”

Heart Health

Lower levels of estrogen in menopausal women have been found to contribute to higher blood pressure, higher bad cholesterol, and high triglycerides, which can all increase your risk of heart disease. Higher levels of magnesium, however, have been found to lead to lower inflammatory markers related to heart disease. Magnesium also helps control the functioning of the heart overall.

Bone Health

One of magnesium’s biggest jobs is keeping your bones strong and healthy. Since 1 in 3 post menopausal women has lower bone density thanks again to declining estrogen, supplementing with magnesium may slow down the natural bone loss that happens over time.

More Ways to Improve Your Sleep During Menopause

When you’re suffering from sleep disruptions in menopause, you might find yourself bargaining with whatever higher power you believe in at 3 a.m. to just let you doze off. Sleeplessness is no joke—it can feel like torture to drag through your days exhausted, only to lie in bed wide awake as the hours tick by when it’s actually time to rest. In order to maximize your chances of getting a good night’s sleep, follow these sleep hygiene rules. Some may seem obvious but they can be hard to implement if you regularly fall asleep in front of the TV or your phone.

• Stop screen time an hour before you try to fall asleep. The lights and stimulation can make it hard for our brains to adequately downshift.
• Create a calming ritual. Whether it’s reading, journaling, or meditating, finding something that lets your brain quiet the noise of the day can help you fall asleep.
• Make sure your room is dark and cool. The ideal temperature for sleeping is between 68-72 degrees—adjust your bedding appropriately if that’s far from where you usually keep your thermostat. Invest in blackout shades, or a sleep mask.
• Keep to the same rise time and bedtime daily, and get sunlight every day. Your circadian rhythm is meant to be just that—a rhythm, and it’s helped by natural sunlight. If you sleep until 11am one day and go to bed at 8pm instead of 10 pm the next, your body clock has a hard time keeping up.
• Pay attention to what you eat—and drink. Heavy foods before bed can make it hard to get comfortable, and (not to put a crimp in your evening plans), alcohol has also been found to have a negative impact on sleep quality. 

Consider Other Supplements for Sleep

There are other natural supplements that have been shown to have positive effects on sleep, including:

• Melatonin, which is a hormone your brain produces to regulate your sleep-wake cycle and has been shown to promote better sleep. A 2013 meta-analysis involving almost 1,700 people found that melatonin helped people fall asleep faster and get more overall sleep. A 2022 review of 23 studies also found that melatonin can help sleep quality.
• Valerian is an herb that can help people with sleep issues. One review of 16 studies found that valerian helped improve sleep quality.
• L-Theanine is an amino acid that has beneficial effects on reducing anxiety and stress and promoting relaxation. A 2023 review found that it helped with sleep onset, overall sleep quality, and sleep duration. It is found in green tea but can also be taken as a supplement.

Talk to your healthcare provider or a Midi clinician to find the right supplement routine to help with your sleep, and any other symptoms you're experiencing.

How Hormone Replacement Therapy Can Help

If you’re still noticing sleep issues after trying magnesium supplementation, it could be that dwindling estrogen levels (not just magnesium levels) are what’s behind your nighttime woes, and you may want to consider hormone replacement therapy (HRT). Often referred to as menopause hormone therapy or MHT, it's another treatment clinicians often recommend during perimenopause to supplement estrogen and progesterone levels that are naturally declining. HRT is the most effective treatment for managing menopause symptoms that result from rapid changes in estrogen and progesterone such as disruptive night sweats. 

Women whose insomnia is related to mood symptoms also benefit from HRT, studies show, as do those with sleep apnea. Some women can’t take HRT and others choose not to, but it’s an important option to consider if you’re a good candidate. The health consequences of poor sleep are serious enough that all treatments should be discussed with a Midi clinician or a specialist with a thorough understanding of what women experience at midlife.

The Takeaway

• Magnesium may have a positive impact on your sleep during perimenopause and menopause.
• Consider magnesium glycinate if you are supplementing beyond food sources.
• Supplementing works best when it’s combined with other sleep hygiene practices like regular wake and sleep times, a cool dark room, and limiting screen time.
• Work with a qualified clinician who can help you look at your lifestyle and symptoms to find out what might best address your sleep issues, especially as they relate to any symptoms of menopause you're also experiencing.

Frequently Asked Questions (FAQs)

What type of magnesium is best for sleep?

Magnesium glycinate is the best form of magnesium for sleep because it’s easily absorbed by your body with minimal side effects,

Is it okay to take magnesium every night for sleep?

Consult your doctor or a Midi clinician for health advice, but 200-350 mg of magnesium glycinate is considered safe for everyday use for most people.

Which is better for sleep, magnesium citrate or glycinate?

Magnesium glycinate is best for sleep, and magnesium citrate is more effective at treating constipation.

Is it better to take magnesium or melatonin for sleep?

It depends on your preference. While magnesium is a natural mineral consumed through food, melatonin is a hormone produced by the brain. They can also be taken together.

How much magnesium to take for sleep?

The Sleep Foundation recommends no more than 350 mg; some research suggests that 250mg a day is ideal.