Sleep better in winter with magnesium - how to support healthy sleep

The nights are long, the temperatures are low and it often seems that restful sleep is even harder to find in winter than usual. Many people toss and turn at night, startle awake because they struggle with nightly calf cramps or feel tired and exhausted in the morning despite getting enough sleep. But did you know that magnesium plays a crucial role in better sleep?

The essential mineral plays an important role in the sleep-wake rhythm, supports relaxed muscles and can help make it easier to fall asleep. Especially in the cold season, when the body is under additional strain due to stress, less exercise or restless nights, it is worth making sure you have a sufficient supply of magnesium.

Good sleep is not a matter of luck! With the right supply of nutrients, you can help your body to really recover at night. Because if you sleep well, you start the day with more energy. And that simply makes everything a little easier.

The most important things at a glance:

Why is sleep often worse in winter? Less daylight affects the production of sleep hormones, dry heating air can irritate the airways and cold often leads to muscle tension. All of this can impair sleep.
How does magnesium help with sleep? Magnesium supports normal muscle function, relaxes the nervous system and helps to regulate the sleep-wake rhythm.
Which magnesium compounds are suitable for better sleep? Magnesium bisglycinate and magnesium taurate in particular have a calming effect and can make it easier to fall asleep.
When is the best time to take it? Depending on the combination, magnesium can be taken in the evening for relaxation or during the day to support the energy metabolism.
What else can help? A balanced diet, exercise in the fresh air and a good sleep routine support the effect of magnesium and promote restful sleep.

Magnesium for sleep disorders: Why it's so important

Our body is a biochemical miracle! All the processes in your body are perfectly coordinated. Magnesium, for example, is a mineral that is involved in numerous processes in the human body. It plays a particularly important role in normal muscle function, the cardiovascular system and the nervous system. But what does this have to do with sleep?

Magnesium helps to relax the muscles and can therefore reduce nocturnal calf cramps.
It influences the production of melatonin, the hormone that regulates our sleep-wake rhythm.
It has a calming effect on the nervous system and can help to reduce stress. Stress is one of the most common causes of sleep problems.
Studies show that low magnesium levels can be associated with problems falling asleep and non-restorative sleep.

So if you don't want to relax despite being tired or you don't feel rested in the morning, it can be helpful to take a closer look at your own magnesium intake.

Which magnesium promotes sleep? Tips for taking magnesium for better sleep

Not all magnesium is the same! Depending on which form you choose, it can relax you in the evening or provide energy during the day.

Particularly suitable for better sleep:

Magnesium bisglycinate

A combination of magnesium and the amino acid glycine, which has a calming effect on the nervous system and can make it easier to fall asleep.

Magnesium taurate

Often recommended to support the cardiovascular system in addition to sleep problems. Taurine can have a relaxing effect.

If you want to improve your energy production as well as the quality of your sleep, you can consider the following magnesium compounds:

Magnesium citrate

Is well absorbed and contributes to normal muscle function, but is more invigorating than calming.

Magnesium malate

A compound with malic acid that is particularly suitable for people who suffer from tiredness during the day but still want good muscular relaxation in the evening. It supports energy metabolism without waking you up.

The right nutrient balance for better sleep

For a restful sleep, it is not enough to just pay attention to magnesium - other nutrients also play an important role in the normal functioning of the body. The calcium-magnesium ratio in particular should be balanced. If the body absorbs too much calcium, this can impair magnesium utilization and promote tension or nocturnal calf cramps.

A lack of vitamin D often means a lack of rest! Without sufficient vitamin D, your body cannot use magnesium optimally - and this quickly becomes noticeable when you sleep.

B vitamins are also essential: they support the nervous system and energy metabolism so that the body and mind can really relax in the evening. A good supply of all these nutrients can help you to relax better and start the next day feeling refreshed.

When and how much magnesium should I take before going to sleep?

Magnesium can be taken both in the morning and in the evening. Many people prefer to take it in the evening, as the mineral helps them to relax. The following doses are recommended by the German Nutrition Society:

Women: 300 mg daily
Men: 350 mg daily

If there is an increased need for magnesium, for example due to physically strenuous days or intensive sport, the amount can be increased slightly. Taking a magnesium supplement approx. 30-60 minutes before going to bed can support the transition to a restful sleep.

Tip: Magnesium can also be wonderfully absorbed through a balanced diet. Green vegetables, nuts and wholegrain products in particular contain sufficient quantities and are natural sources of magnesium.

Can magnesium cause sleep disorders?

In most cases, magnesium has a calming and sleep-promoting effect. However, too high a dosage can lead to gastrointestinal complaints under certain circumstances, especially if the intake is not adapted to personal tolerance. People with a sensitive gastrointestinal tract should therefore start with a lower dosage and opt for high-quality preparations.

Magnesium and sleep quality - the right combination for a restful night

In addition to magnesium, other factors also play a role in good sleep quality. These include:

A regular sleep rhythm: Try to go to bed and get up at the same time every day.
Sufficient exercise: A walk during the day or gentle stretching helps to balance the body.
Avoid blue light: Screen time before sleep can disrupt melatonin production.
Combination with vitamin B6 and vitamin D: Both nutrients help the body to absorb magnesium better.
A warm bath with magnesium salts: Relaxes the muscles and promotes inner calm.

Conclusion: A restful sleep with magnesium

Poor sleep doesn't have to be a problem! Magnesium can be a simple and natural way to improve your sleep quality, regulate your sleep-wake rhythm and ensure relaxed muscles. If you eat a healthy diet rich in magnesium or take a high-quality supplement, you can often improve your sleep quality after a short time.

Try it out and treat yourself to the rest your body needs - for healthy sleep in every season!

FAQ: Everything you need to know about magnesium and sleep

Can too much magnesium cause sleep disorders?

Normally not, but too much can cause digestive problems such as diarrhea, which can indirectly affect sleep.

Why should you take magnesium in the evening?

Magnesium and magnesium supplements promote muscle relaxation and help you to fall asleep more easily. It can also support the natural production of melatonin.

Who has an increased need for magnesium?

There is an increased need for magnesium in people with high stress levels, as magnesium is essential for nerve function. Athletes lose magnesium through sweating, as do pregnant and breastfeeding women, whose requirements increase as the baby grows. Older people often absorb less magnesium, which increases the risk of muscle cramps.

Gastrointestinal diseases such as Crohn's disease or coeliac disease can also affect magnesium absorption. People with diabetes, high blood pressure or osteoporosis often have a higher requirement. Anyone who suffers from muscle cramps or sleep problems can also benefit from additional magnesium.

Find out more about the influence of magnesium on the female cycle here.

What does magnesium do in the evening?

Magnesium helps to relax the nervous system and can therefore promote healthy sleep. People with restless legs syndrome in particular benefit from a regular intake of magnesium.

What effect does magnesium have in the body?

Magnesium is involved in over 300 enzymatic processes in the body, including normal muscle function, the cardiovascular system, energy production and mental health.

How do I know if I have too little magnesium?

Symptoms of magnesium deficiency can include:

Muscle weakness and cramps
Restlessness and sleep disorders
Headaches and concentration problems
Palpitations or irregular heartbeat

What should not be taken together with magnesium?

Magnesium should not be taken at the same time as certain medications such as antibiotics or thyroid medication, as it can influence their effect. Make sure you allow 2-4 hours to pass before and after taking magnesium, depending on the medication.

How much magnesium should I take before going to sleep?

Between 150-300 mg is a good amount for most people to relax the muscles and calm the nervous system.

Can magnesium help you fall asleep?

Yes, many people report that they can fall asleep and stay asleep better after taking magnesium regularly.

Matching Products

Magnesium 300 (150 tablets)

For a balanced balance of magnesiumMagnesium is one of the basic minerals that the body needs to supply from external sources, because it cannot produce it itself. The mineral is essential for many processes in the body, such as energy metabolism, vital muscle functions, and muscles and nerves. In addition, factors such as insufficient fluid intake or excessive sweating during exercise may lead to an increased need for magnesium. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium reduces this excitability by stabilizing cell membranes and thus contributing to normal muscle function. Depending on the diet, it is not easy to supply the body with enough magnesium - the daily requirement for adults is around 300 - 400 mg, for pregnant and breastfeeding women it is even higher. If too little magnesium is supplied to the body, it uses the magnesium in the bones or cells of the body to ensure a constant level of magnesium in the blood. Magnesium is therefore essential for maintaining vital bones. Magnesium deficiency is often manifested by frequent muscle cramps or twitching of the eyelids. At a dose of 300 mg per tablet, this variant is dosed higher than you find in many other magnesium products. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 tablet daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food suppplement with magnesium Magnesium oxide, fillers: corn starch, dextrin, release agent: magnesium salts of fatty acids, filler and coating agent: hydroxypropylmethylcellulose, coating agent: calcium carbonate, silicate (E554), glycerine Ingredients PRODUCT INFORMATION PER TABLET %NRV* Magnesium 300 mg 80 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011.

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Magnesium 400 (120 caps)

For a balanced balance of magnesium Magnesium is one of the basic minerals that the body needs to supply from external sources, because it cannot produce it itself. The mineral is essential for many processes in the body, such as energy metabolism, vital muscle functions, and muscles and nerves. In addition, factors such as insufficient fluid intake or excessive sweating during exercise may lead to an increased need for magnesium. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium reduces this excitability by stabilizing cell membranes and thus contributing to normal muscle function. Depending on the diet, it is not easy to supply the body with enough magnesium - the daily requirement for adults is around 300 - 400 mg, for pregnant and breastfeeding women it is even higher. If too little magnesium is supplied to the body, it uses the magnesium in the bones or cells of the body to ensure a constant level of magnesium in the blood. Magnesium is therefore essential for maintaining vital bones. Magnesium deficiency is often manifested by frequent muscle cramps or twitching of the eyelids. At a dose of 400 mg per capsule, this variant is dosed higher than you find in many other magnesium products. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Best with a meal. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food suppplement with magnesium Magnesium oxide, vegetable capsule shell: hydroxypropylmethyl cellulose Ingredients PRODUCT INFORMATION PER CAPSULE %NRV* Magnesium 400 mg 107 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011

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Magnesium bisglycinate plus (120 caps)

For muscles and nerves Magnesium is one of the important minerals that the body cannot produce on its own and must therefore be ingested through food. The mineral is essential for many processes in the body, especially for energy metabolism, for vital muscle functions and for important biochemical processes in muscles and nerves. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium stabilizes cell membranes, reduces the excitability of nerve cells and thus contributes to normal muscle function. If there is not enough magnesium in the body, its content in the bones or cells of the body decreases to ensure a constant level of magnesium in the blood. Magnesium deficiency therefore also has adverse effects on otherwise vital bones. The daily requirement of magnesium for adults is about 300 to 400 mg and is slightly higher for pregnant and breastfeeding women. Factors such as excessive sweating during exercise or insufficient fluid intake can also lead to an increased need for magnesium. The magnesium bisglycinate used for this product is an organic magnesium compound in which magnesium is attached to an amino acid (glycine). The advantage is that the amino acid protects the sensitive mucous membranes of the digestive tract from magnesium irritation. Magnesium bisglycinate is therefore particularly well tolerated by the body and rarely causes diarrhea compared to other magnesium compounds. In addition, due to the amino acid, magnesium can be absorbed very well because it does not have to go through the usual absorption pathways. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 3 capsules daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with magnesium Magnesium bisglycinate, filler: rice flour, vegetable capsule shell: hydroxypropyl methylcellulose, magnesium carbonate, trimagnesium dicitrate Ingredients PRODUCT INFORMATION PER 3 CAPSULES %NRV* Magnesium 333 mg 89 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011

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Magnesium malate 1000 mg (120 caps)

For more energy Magnesium is one of the important minerals that the body cannot produce on its own and must therefore be ingested through food. The mineral is essential for many processes in the body, especially for energy metabolism, for vital muscle functions and for important biochemical processes in muscles and nerves. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium stabilizes cell membranes, reduces the excitability of nerve cells and thus contributes to normal muscle function. If there is not enough magnesium in the body, its content in the bones or cells of the body decreases to ensure a constant level of magnesium in the blood. Magnesium deficiency therefore also has adverse effects on otherwise vital bones. The daily requirement of magnesium for adults is about 300 to 400 mg and is slightly higher for pregnant and breastfeeding women. Factors such as excessive sweating during exercise or insufficient fluid intake can also lead to an increased need for magnesium. Magnesium malate is an organic magnesium compound with salts of malic acid (malate). Magnesium malate can be easily absorbed by the body and is well tolerated. Malic acid plays an important role in the synthesis of ATP and thus in the production of energy in our cells. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 2 capsules daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with magnesium Magnesium malate, vegetable capsule shell: hydroxypropyl methylcellulose Ingredients PRODUCT INFORMATION PER 2 CAPSULES %NRV* Magnesium 300 mg 80 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011.

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Magnesium citrate 125 mg (120 caps)

For a balanced balance of magnesium Magnesium is one of the basic minerals that the body needs to supply from external sources, because it cannot produce it itself. The mineral is essential for many processes in the body, such as energy metabolism, vital muscle functions, and muscles and nerves. In addition, factors such as insufficient fluid intake or excessive sweating during exercise may lead to an increased need for magnesium. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium reduces this excitability by stabilizing cell membranes and thus contributing to normal muscle function. Depending on the diet, it is not easy to supply the body with enough magnesium - the daily requirement for adults is around 300 - 400 mg, for pregnant and breastfeeding women it is even higher. If too little magnesium is supplied to the body, it uses the magnesium in the bones or cells of the body to ensure a constant level of magnesium in the blood. Magnesium is therefore essential for maintaining vital bones. Magnesium deficiency is often manifested by frequent muscle cramps or twitching of the eyelids. Magnesium citrate is a form of magnesium that the body absorbs best and fastest. The proportion of pure magnesium is therefore lower than the proportion of the magnesium oxide compound. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 3 x 1 capsule daily with sufficient water. Best with a meal. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food suppplement with magnesium tri magnesium citrate, vegetable capsule shell: hydroxypropyl methylcellulose Ingredients PRODUCT INFORMATION PER 3 CAPSULES %NRV* Magnesium 375 mg 100 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011.

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