According to the American Academy of Sleep Medicine (AASM), sleep disorders affect approximately 50 to 70 million U.S. adults. Insomnia, the most common disorder, affects about 30% of adults at some point in their lives, while 10% experience chronic insomnia.

Sleep apnea, another significant sleep disorder, affects about 25 million U.S. adults, increasing their risk for chronic health issues, such as cardiovascular disease and diabetes. Restless legs syndrome (RLS) impacts about 10% of the population, causing uncomfortable sensations and an irresistible urge to move the legs, particularly during the evening and night. Narcolepsy, which is less common, affects approximately 1 in 2,000 people in the United States, leading to excessive daytime sleepiness and sudden sleep attacks.

The National Center for Complementary and Integrative Health says chronic, long-term sleep deprivation can interfere with work, driving, social activities, overall quality of life, and have serious health implications. Many people turn to complementary health approaches such as relaxation techniques or melatonin to help improve their sleep.

More recently, magnesium has gained popularity on the internet and across social media platforms as an ingredient in a “sleepy girl mocktail” for its purported ability to improve sleep. Since there is little research on magnesium supplements for insomnia and other sleep disorders, there is not enough significant scientific evidence to determine whether they are effective. A 2021 review involving three studies of 151 participants showed that magnesium may help older adults with insomnia fall asleep more quickly and stay asleep.

However, nine other studies of 7,582 participants showed conflicting findings for magnesium’s effect on sleep quality and sleep disorders. Some found an association between higher magnesium intake and daytime falling asleep, sleepiness, snoring, and sleep duration in healthy adults; however, there was no association between magnesium and improvement in sleep disorder symptoms. Some small studies found a positive effect of magnesium on self-reported sleep, sleep efficiency, and sleep time, but since the studies were small, researchers say that well-designed larger randomized clinical trials are needed.

Magnesium is an essential mineral that aids in energy production, muscle and nerve function, bone health, heart health, blood sugar regulation, mood and brain function, sleep support, and reduced body inflammation. Since magnesium is involved in over 300 enzymatic reactions, it is essential to maintain adequate levels through a balanced diet or supplementation when necessary. However, magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit of 350 mg per day for adults, unless recommended by a health care provider. Dietary magnesium from food does not have a set upper limit.

Signs of magnesium deficiency include muscle cramps or twitches, fatigue and weakness, nausea or loss of appetite, and abnormal heart rhythms. Best food sources of magnesium are nuts and seeds, leafy greens, whole grains, beans and legumes, and dark chocolate.