Ten years back, saying you only got four hours of sleep might have seemed impressive. But today, the gold standard is eight hours. In this age of biohacking—think apps for tracking sleep, icy cold plunges, and endless podcasts about longevity—a full, uninterrupted night’s sleep is hailed as the best way to enhance performance.
However, recognizing the need for sleep and actually achieving it are quite different. While practicing good sleep hygiene is crucial, many find themselves reaching for supplements like melatonin or magnesium to aid in falling asleep. But is one more effective than the other? And should either even be a go-to for sleep support?
Melatonin for sleep
Melatonin is not just a popular sleep aid; it’s a hormone that your body naturally makes in prep for sleep. Contrary to what many think, melatonin supplements aren’t traditional sleeping pills; instead, they serve to adjust your circadian rhythm, or internal clock, to help you fall asleep earlier. They tend to be more effective when the timing of sleep is the primary concern, such as when dealing with jet lag, shift work, or certain sleep phase disorders, as noted by Dr. William Lu, a specialist in sleep medicine.
Interestingly, a 2022 Sleep Foundation Survey found that over 27% of adults across the U.S. regularly use melatonin, even though long-term effects are still relatively unclear. A meta-analysis of 19 studies indicates that melatonin supplements help individuals fall asleep about seven minutes faster and enhances sleep duration and quality, albeit just a little. So, it seems to have some positive effect, at the very least.
Still, melatonin might not work for everyone, particularly those facing stress or pain-induced insomnia, according to Dr. Lu. He highlights that timing and dosage matter significantly; taking too much or at an inappropriate time can actually worsen sleep quality. Some studies suggest that doses between 5 to 6 milligrams are generally safe, although many products on the market vary widely in their melatonin content. In fact, a study found that the actual amount in some melatonin products could differ by as much as 347% from what’s advertised. Additionally, the notorious “melatonin hangover,” a feeling of grogginess the next day, is quite common for many people.
Magnesium for sleep
In contrast to melatonin, magnesium is more about gentle relaxation. It’s said that magnesium assists with sleep by regulating neurotransmitters tied to relaxation, especially by attaching to GABA receptors in the brain that induce calm and reducing stress signals and muscle tension, Dr. Lu explains. While the evidence for magnesium as a remedy for insomnia is mixed, he observes that it tends to have subtle effects. Those who lack magnesium or suffer from issues like muscle cramps or stress-related sleep disturbances may find it particularly beneficial.
There are several forms of magnesium, and some show better efficacy for sleep than others. Dr. Nilong Vyas points out that the two most beneficial types for promoting sleep are magnesium L-threonate and magnesium glycinate. Magnesium L-threonate can cross the blood-brain barrier and helps boost neurotransmitters involved in melatonin production, aiding relaxation and restorative sleep. In a randimized, placebo-controlled study, participants who took 1 gram of magnesium L-threonate for 21 days reported improvements in deep sleep, REM sleep, and overall readiness on their Oura rings, as well as boosts in energy, productivity, mood, and alertness. Meanwhile, Dr. Vyas also notes that magnesium glycinate is easily absorbed and can help manage sleep and relaxation, with research showing it can improve insomnia symptoms among those who initially experienced poor sleep quality.
