Sleep is essential for good health. It affects your mood, energy, memory, and immune system. However, many individuals struggle to fall asleep or stay asleep through the night. If you’re looking for natural ways to improve your sleep, you may have heard about magnesium and melatonin. These two supplements are commonly used on their own to support sleep. But what happens when you take them together? Keep reading to find out.

What Is Magnesium?

Magnesium is a mineral your body needs to function properly. It supports muscles, nerves, blood sugar levels, and blood pressure. It also helps your body produce energy and build strong bones.

In terms of sleep, magnesium has a calming effect. It helps regulate neurotransmitters—chemical messengers in the brain—that play a role in sleep. One key neurotransmitter is GABA (gamma-aminobutyric acid), which slows brain activity and helps you relax.

Interestingly, numerous research studies suggest that low magnesium levels have been linked to poor sleep, restless legs, and even insomnia. That’s why some people take magnesium supplements to improve sleep quality.

What Is Melatonin?

Melatonin is a hormone naturally produced in the brain in response to darkness. It helps regulate your internal clock, also known as your circadian rhythm. This rhythm tells your body when it’s time to sleep and when it’s time to wake up.

Research suggests that melatonin levels typically rise in the evening, making you feel sleepy. And they drop in the morning, helping you stay alert during the day.

Melatonin supplements are commonly used to manage sleep problems, such as jet lag, shift work sleep disorder, and delayed sleep phase disorder. They’re also used by people who have trouble falling asleep at a regular bedtime.

How Magnesium and Melatonin Work Together

Magnesium and melatonin affect sleep in different but complementary ways. Magnesium helps relax the body and calm the nervous system. Melatonin helps regulate the timing of sleep.

When taken together, they may work in harmony to support deeper and more restful sleep.

Here’s what may happen when you combine the two:

1. You Fall Asleep More Easily

Melatonin signals your body that it’s time to rest, while magnesium helps quiet your brain and muscles. Together, they may make it easier for you to fall asleep faster—especially if stress or anxiety tends to keep you up at night.

2. You May Stay Asleep Longer

Magnesium helps reduce nighttime awakenings by supporting the body’s relaxation processes. Melatonin helps maintain your body’s natural sleep-wake cycle. If you often wake up in the middle of the night and struggle to fall back asleep, the combination might help extend your sleep duration.

3. You Get Better Sleep Quality

Several studies suggest that magnesium may improve sleep efficiency—how much time you spend asleep while in bed. When paired with melatonin, the benefits may increase. You may wake up feeling more rested and refreshed, even if your total sleep time stays the same.

Clinical Research

Some clinical studies have looked at the effects of using magnesium and melatonin together, often along with other ingredients like zinc.

For example, a study published in the Journal of the American Geriatrics Society found that a combination of magnesium, melatonin, and zinc improved sleep quality in older adults with insomnia. Participants fell asleep faster and stayed asleep longer.

While the results are promising, more research is needed to confirm the effects in larger and more diverse populations.

Are There Any Side Effects?

Both magnesium and melatonin are considered safe for most people when taken in recommended amounts.

Too much magnesium can cause diarrhea, nausea, or cramping. Individuals with kidney problems should avoid magnesium supplements unless advised by a doctor.

Melatonin may cause dizziness, headache, or drowsiness the next day. It can also interact with some medications, including blood thinners, diabetes drugs, and antidepressants.

If you’re thinking about trying these supplements, speak with a healthcare provider first—especially if you take other medications or have a health condition.

How to Take Them

If your doctor approves, you can try taking magnesium and melatonin about 30 to 60 minutes before bedtime.

Magnesium is available in several forms, such as magnesium citrate, magnesium glycinate, and magnesium oxide. Glycinate is often preferred for sleep because it has calming properties and is gentle on the stomach.

Melatonin is typically taken in small doses, starting at 0.5 to 1 mg. Higher doses (3 to 5 mg) are sometimes used, but more is not always better. In some cases, high doses may disrupt natural melatonin production over time.

Start with the lowest effective dose and adjust only under the guidance of a healthcare professional.

Final Thoughts

Magnesium and melatonin are two natural options that may improve your sleep when used together. Magnesium helps your body relax, while melatonin helps regulate when you fall asleep. Together, they may help you fall asleep faster, sleep longer, and wake up feeling more rested. However, talk to your healthcare provider before taking melatonin and magnesium.