If you’re having trouble sleeping, you’ve likely tried various methods to overcome your insomnia.

From sleep masks that block out all light to ‘sleepy potions’ and over-the-counter pills that promise a restful night’s sleep, if you’re still searching for the missing piece of the puzzle for a perfect night’s rest, one doctor has shared a supplement you may want to consider.

Dr Jason Singh revealed that magnesium could be the “key” to a good night’s sleep, but selecting the right type is also crucial. According to the Sleep Foundation, magnesium is a vital mineral in the body that plays a role in nerve and muscle function, bone development, blood sugar control, and heart rhythm consistency. They have stated: “Research suggests that magnesium helps people keep healthy sleep schedules and get good quality sleep.”

The Sleep Foundation also states that “higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day”.

Although experts have yet to determine “the exact ways in which magnesium impacts sleep”, the organisation adds: “The chemicals thought to be affected by magnesium include NMDA, GABA, melatonin, renin, and cortisol, all of which may impact how relaxed or tired a person feels”.

Dr Singh shared some vital tips saying: “Let me level up your sleep game with some magnesium advice,” and pointed out that magnesium could kick-start your “parasympathetic system, regulate melatonin, and block NMDA receptors”. He added: “All these signal to your body that it’s time for a deeper, more restorative sleep”.

He also suggested that according to studies the “optimal dose” of magnesium lies between 200 to 400mg. Healthline supports this advice highlighting: “The maximum recommended daily dose of magnesium for adults is 420 mg for males and 350 mg for females.”

Dr Singh went on to recommend taking magnesium glycinate, malate, or citrate “about 30 minutes before bedtime”, stating his preference for glycinate due to its improved absorption and citrate having a slight laxative effective.

He added: “Malate is good if you have muscle tension along with insomnia, so glycinate is my preferred method because it enhances the absorption of magnesium as well, so if you’re having trouble sleeping, give this magnesium supplement a try.”

The NHS cautions against excessive consumption, though. It warns: “Taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea.” However, they note that magnesium is an important mineral which helps with several bodily functions.

We’d recommend contacting your doctor for advice if you are struggling with sleep. They can then advise on which course of action to take.