Experts recommend that adults get at least seven hours of sleep each night. However, 14.5% of adults in the United States reported having trouble falling asleep most days or every day in the past 30 days in 2020. Similarly, 17.8% of adults reported trouble staying asleep through the night most days or every day in the past 30 days.

Magnesium and melatonin are two supplements people commonly use to improve their sleep quality.

Magnesium helps with nerve and muscle function, blood pressure control, blood sugar levels, and more. It also helps you relax, which may improve sleep.

Melatonin is a hormone the brain produces in response to darkness. It helps you fall asleep naturally. Melatonin is a popular supplement used by people who wish to sleep better.

Melatonin is one of the most commonly used and widely studied supplements for sleep. It directly affects the sleep-wake cycle and has very few side effects, likely making it the better option for sleep quality than magnesium.

One group of researchers evaluated multiple studies on supplements improving sleep quality. They found that melatonin was beneficial in improving sleep quality and noted that more research is needed on magnesium.

Data is mixed on whether magnesium is helpful for sleep. Some studies report an association between taking a lot of magnesium and better sleep quality, while others do not report any benefit. More well-designed studies are needed to evaluate how magnesium affects sleep quality.

Melatonin is most useful for short-term sleeping issues, like if you are traveling and experiencing jet lag. If you have long-term sleeping issues like insomnia, other treatment options may be beneficial. Talk with your healthcare provider to determine your treatment options for sleep issues.

Melatonin helps regulate your circadian rhythm system, the body’s internal clock that influences your wakefulness throughout the day. Melatonin helps keep you awake during the day and prepares you for rest once it gets dark. As you get older, your body produces less melatonin—this is likely why older adults get less sleep.

When it gets dark, your brain makes more melatonin, telling your body to sleep. If exposed to light at night, your body produces less melatonin, making it difficult to fall asleep. Besides natural sunlight, light from screens and smartphones can activate this response and decrease your natural melatonin production.

Melatonin is also an antioxidant, helping to rid your body of damaged cells and oxidative stress. Some research suggests antioxidants can improve sleep quality and help prevent or manage diseases affecting sleep.

A melatonin supplement can be helpful for people experiencing jet lag or who have trouble falling asleep and waking up at regular times. It may also help people with sleep-wake disorders, such as narcolepsy (a condition causing sudden daytime drowsiness and bouts of sleep). There is not enough evidence to show that melatonin can treat chronic insomnia, though the supplement may still be useful in normalizing your sleep-wake cycle.

Magnesium does not directly affect your body’s sleep-wake cycle, but research shows it can support sleep and relaxation. Magnesium activates gamma-aminobutyric acid (GABA), a neurotransmitter that calms your brain. Increasing GABA production can relieve stress and help you relax, allowing you to wind down and fall asleep more easily.

Magnesium helps relax your muscles and body, which can also make it easier to fall asleep. It can also lower levels of cortisol, a stress hormone. Decreasing cortisol levels can calm your nervous system and potentially improve sleep.

Magnesium also affects how well your body produces melatonin. Magnesium improves the activity of serotonin N-acetyltransferase, an enzyme necessary for melatonin production.

Melatonin is safe in doses of up to 8 milligrams for up to six months in adults. In children, melatonin is often used in doses of 3 milligrams daily for up to three months. It’s best to take it 1-2 hours before bedtime.

There are no official guidelines for magnesium and sleep. Research suggests magnesium supplement doses above 500 milligrams daily for more than eight weeks can improve sleep time and quality.

Other studies have used lower magnesium doses and still noticed improved sleep quality. Talk to your healthcare provider about how much magnesium to take for sleep, and follow the dosage recommendation on the supplement label. It’s best if you take magnesium about 1 hour before bedtime.

Certain foods naturally contain melatonin and magnesium. Melatonin-containing foods include nuts, herbs, rice, eggs, salmon, grapes, and tart cherries. Magnesium-containing foods include nuts and seeds, leafy green vegetables, yogurt, peanut butter, and whole grains.

Both melatonin and magnesium are considered safe for most adults without existing health conditions. However, melatonin may play a role in certain autoimmune diseases and may not be safe for people with autoimmune conditions or weakened immune systems.

Potential side effects of melatonin include drowsiness, increased bedwetting or urination (peeing) at night, headache, dizziness, vivid dreams or nightmares, and agitation. It may also cause nausea, stomach cramps, low mood, insomnia, and excessive daytime sleepiness.

Possible side effects of magnesium include diarrhea, stomach pain, and nausea. These symptoms are only likely with very high doses of magnesium.

Talk with your healthcare provider before taking a supplement for sleep. They can help review your medical history and determine if any other products you take may interact with the supplement.

Improving your sleep habits can help with your sleep quality. Some helpful sleep habits include:

• Maintain a consistent sleep schedule by going to bed and getting up at the same time each day
• Avoid bright light two hours before bedtime, or at least avoid electronics 30 minutes before bedtime
• Avoid caffeine at least eight hours before bedtime
• Keep your bedroom relaxing and at a cool temperature
• Limit how much alcohol you consume, especially before bedtime
• Get enough physical activity during the day (at least three hours before bedtime)
• Get morning sunlight exposure, which may improve your body’s evening melatonin production
• Maintain a healthy diet

Magnesium and melatonin are two supplements people commonly use to improve their sleep quality.

Melatonin directly affects the body’s sleep-wake cycle, likely making it a better option for improving sleep quality than magnesium.

Talk with your healthcare provider before taking magnesium or melatonin for sleep. They can help review your medical history and determine if any other products you take may interact with the supplement.