Struggling to fall asleep or stay asleep through the night? You’re not alone. With sleep disorders and insomnia on the rise, many people are turning to natural sleep supplements as a non-pharmaceutical way to improve sleep quality. Among the most promising options are magnesium and glycine—two compounds shown to play crucial roles in supporting deep, restorative sleep.
In this blog, we’ll explore what these supplements are, how they affect your sleep cycles, and how to incorporate them into your bedtime routine for better rest.
Understanding the Role of Sleep Supplements
Before diving into magnesium and glycine specifically, it’s important to note that supplements should be used as part of a holistic sleep strategy, not a magic fix. Addressing sleep hygiene—your environment, bedtime routine, and habits—is key. That said, certain nutrients can significantly support your body’s natural ability to relax, unwind, and sleep deeply.
What Is Magnesium?
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including those responsible for nerve function, muscle relaxation, and regulation of melatonin, the hormone that signals your body to prepare for sleep.
How Magnesium Enhances Sleep
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Calms the Nervous System
Magnesium activates the parasympathetic nervous system, which helps you relax and wind down before bed. -
Regulates Melatonin Production
It plays a vital role in supporting melatonin production, your body’s natural sleep hormone. -
Reduces Cortisol Levels
Magnesium may help reduce elevated cortisol, a stress hormone that can interfere with falling asleep. -
Improves Sleep Quality
Studies have shown that magnesium supplementation can increase slow-wave (deep) sleep, reduce insomnia symptoms, and shorten the time it takes to fall asleep.
Best Types of Magnesium for Sleep
Not all magnesium supplements are created equal. For sleep, look for:
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Magnesium glycinate – highly bioavailable and gentle on the stomach
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Magnesium citrate – more easily absorbed, though may have a mild laxative effect
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Magnesium threonate – known for crossing the blood-brain barrier and potentially supporting cognitive function and sleep
Avoid magnesium oxide, which is poorly absorbed.
What Is Glycine?
Glycine is a non-essential amino acid naturally produced in the body and found in foods like bone broth, meat, fish, dairy, and legumes. It plays a key role in neurotransmission, collagen production, and the regulation of body temperature—all of which influence sleep.
How Glycine Enhances Sleep
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Lowers Core Body Temperature
Glycine helps lower body temperature, which is a key signal that it’s time to sleep. -
Improves Sleep Quality
Clinical studies have shown glycine improves sleep onset latency (the time it takes to fall asleep), boosts sleep efficiency, and promotes REM and deep sleep. -
Supports Cognitive Function
By improving sleep quality, glycine may also enhance next-day alertness, memory, and mood. -
Reduces Anxiety and Restlessness
Glycine may promote a calming effect on the brain, reducing mental chatter that prevents restful sleep.
Combining Magnesium and Glycine for Better Results
When taken together, magnesium and glycine can work synergistically to support restful sleep. This is because:
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Magnesium helps relax muscles and nerves
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Glycine helps calm the mind and regulate temperature
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Both support deeper, higher-quality sleep cycles without sedation or grogginess
You’ll often find magnesium glycinate as a supplement form, which combines both compounds in one—making it an ideal sleep aid for many.
Recommended Dosage and Timing
Magnesium
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Dose: 200–400 mg/day (consult with a healthcare provider if unsure)
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Best time to take: 30–60 minutes before bed
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Form: Capsules, powders, or sprays (magnesium oil for transdermal use)
Glycine
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Dose: 3–5 grams (3,000–5,000 mg)
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Best time to take: About 1 hour before bed
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Form: Powder (dissolves easily in water), capsules, or part of a combined supplement
Always start with a lower dose and monitor how your body responds. People with kidney issues or those taking medications should consult a medical professional before supplementing.
Natural Food Sources of Magnesium and Glycine
In addition to supplements, aim to increase these nutrients through diet:
Magnesium-Rich Foods
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Dark leafy greens (spinach, kale)
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Pumpkin seeds
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Almonds
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Black beans
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Avocados
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Whole grains
Glycine-Rich Foods
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Bone broth
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Turkey and chicken skin
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Pork
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Gelatine
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Legumes and soy products
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Fish (especially cod)
Incorporating these foods into dinner or an evening snack can support a natural transition into sleep.
Who Can Benefit From Magnesium and Glycine?
These supplements are especially useful for:
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People with insomnia or difficulty falling asleep
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Those experiencing stress or anxiety
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Perimenopausal or menopausal women with disturbed sleep
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Athletes or individuals with muscle tension or restless legs
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Anyone with poor sleep due to magnesium deficiency (common in modern diets)
Side Effects and Safety
Both supplements are generally considered safe when taken within recommended guidelines. However:
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Too much magnesium can cause loose stools, nausea, or low blood pressure
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High doses of glycine are rare to cause issues but may lead to mild gastrointestinal discomfort
Avoid combining with sedative medications unless under medical supervision.
Final Thoughts: Small Changes, Big Sleep Gains
While there’s no one-size-fits-all solution for sleep, magnesium and glycine offer a safe, natural approach to improving sleep quality. When paired with good sleep hygiene practices—such as maintaining a consistent bedtime, reducing screen time, and creating a calming wind-down routine—they can be powerful tools in your journey to better sleep.
If you’re tired of tossing and turning at night or waking up exhausted, consider trying magnesium and glycine as part of a holistic sleep optimisation plan. Sometimes, the answer to better sleep is not stronger medication—but smarter nutrition.