The types of magnesium that are most effective for improving sleep are magnesium glycinate and magnesium L-threonate. These forms are well absorbed by the body and have calming effects that can help relax the nervous system, promote better sleep quality, and reduce insomnia symptoms. Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia, while magnesium L-threonate is noted for its ability to improve sleep quality and reduce stress with less of a laxative effect than other forms. Magnesium oxide is less bioavailable but may also help improve insomnia symptoms, particularly in older adults
. Magnesium helps sleep by regulating neurotransmitters like GABA, promoting muscle relaxation, and influencing hormones such as melatonin and cortisol that control the sleep-wake cycle. Supplementing with magnesium can help people fall asleep faster, sleep longer, and reduce nighttime awakenings
. In summary, magnesium glycinate and magnesium L-threonate are the preferred types to help with sleep due to their high absorption and calming effects on the nervous system. Magnesium oxide can also be beneficial but is less commonly recommended for sleep purposes
