You’ve had a long day. You’ve eaten early, shut off your screens, and you’re in bed by 9pm — doing everything right. But hours later, you’re still wide awake, wondering: Why can’t I fall asleep?

I’ve been there. Like many people, I’ve always found sleep a bit elusive. Some nights I drift off easily. Other nights, I’m tossing and turning until 3am, staring at the ceiling or doomscrolling. I didn’t want to take sleeping pills — but I also didn’t want to wake up every day feeling drained and foggy.

That’s when I came across magnesium glycinate for sleep. People online were raving about it. Some said it helped with falling asleep faster. Others swore it reduced their anxiety. A few even mentioned vivid dreams.

Naturally, I had questions:

• Does magnesium glycinate help you sleep — or can it keep you awake?

• Does magnesium glycinate make you sleepy, drowsy, or tired the next day?

• Is magnesium glycinate good for sleep and anxiety?

• How long before bed should you take magnesium glycinate?

So I tried it. Here’s what happened — and what I wish I’d known earlier.

What Is Magnesium Glycinate, Exactly?

Magnesium glycinate is a compound made from magnesium (a mineral involved in hundreds of body functions) and glycine, a calming amino acid. It’s one of the most bioavailable and gentle forms of magnesium — meaning your body can absorb it well without digestive issues.

Compared to other types, magnesium glycinate is best known for promoting better sleep, reducing anxiety, and supporting nervous system function. Unlike magnesium citrate (which is often used as a laxative), glycinate doesn’t tend to upset your stomach or send you running to the bathroom.

In short: it’s a supplement designed to help your mind and body relax — especially at night.

Magnesium Glycinate vs Magnesium Citrate — What’s the Difference?

If you’ve searched for magnesium supplements before, you’ve probably seen different types like magnesium glycinate, magnesium citrate, and magnesium oxide — and it can be confusing.

So, which one’s best for sleep?

• Magnesium Glycinate is known for its calming effects. It’s highly absorbable and easy on the stomach, making it ideal for people dealing with stress, anxiety, or trouble winding down before bed.

• Magnesium Citrate, on the other hand, is often used to relieve constipation. It’s also well absorbed but tends to have a mild laxative effect in some people. That’s not always great before bed — unless that’s a benefit you’re looking for.

Some people do find magnesium citrate helps with sleep, possibly because magnesium in any form can calm the nervous system. But if you want something that targets relaxation, anxiety relief, and deeper sleep, glycinate tends to be the better choice — especially for night-time use.

My Experience Taking Magnesium Glycinate for Sleep

I started with a 200mg capsule about one hour before bed — the most common recommendation. I wasn’t expecting a miracle. I just wanted to feel a little more settled at night.

Here’s what I noticed after a few nights:

• I fell asleep faster — not instantly, but noticeably quicker

• I wasn’t waking up at 1 or 3am like usual

• My sleep felt deeper and less disrupted

• I woke up feeling clearer, not groggy

• And strangely… I started having vivid dreams I could actually remember

It was subtle — no dramatic knockout effect — but steady and reliable. It felt like my body was finally doing what it was meant to.

Which Magnesium Glycinate I Chose (And Still Use)

There are loads of options on the market, but I picked one that had great reviews, no unnecessary fillers, and was easy on the stomach.

👉 [Here’s the one I use – available on Amazon UK]

👉 [And this highly rated option – available on Amazon.com]

It’s affordable, effective, and didn’t leave me feeling weird or heavy the next day — just rested.

Does Magnesium Glycinate Make You Sleepy?

Yes — but not in a drugged, "knock-you-out" kind of way. Magnesium glycinate makes you sleepy by calming the nervous system, supporting melatonin production, and reducing stress hormones like cortisol. It doesn’t override your system — it supports it.

Some people do report feeling a bit drowsy, especially when they first start. Others say it makes them relaxed but still alert. Personally, it gave me that "ready for bed" feeling without dragging me down.

Can Magnesium Glycinate Keep You Awake?

Surprisingly, yes — for some people. While most experience better sleep, a small number say magnesium glycinate causes insomnia or actually makes them feel more alert at night.

Why? It could be down to:

• Timing (taking it too close to bedtime or too early)

• Dosage (too much may be overstimulating for some)

• Individual response (we all metabolise supplements differently)

If you find magnesium glycinate keeping you awake, try lowering the dose, shifting it earlier in the evening, or switching to every other night until your body adjusts.

When Should You Take Magnesium Glycinate — Night or Morning?

For sleep, it’s best to take magnesium glycinate at night, about 1 hour before bed. That gives it time to absorb and start relaxing your system.

Some people do take it in the morning for anxiety, but if you’re aiming for better sleep, evening use is ideal.

Quick tip: Don’t combine it with alcohol, caffeine, or heavy sugar intake — these can override the calming effect and disrupt your sleep either way.

Common Questions About Magnesium Glycinate for Sleep

Is magnesium glycinate good for sleep and anxiety?
Yes — glycine has a calming effect on the brain, and magnesium helps regulate stress and promote a balanced mood.

Can magnesium glycinate make you tired the next day?
Only if you take too much. Most people wake up feeling refreshed, not sluggish.

Why does magnesium glycinate help you sleep?
It supports GABA production (your brain’s natural calming neurotransmitter), helps regulate melatonin, and relaxes muscles.

Will magnesium glycinate make me drowsy?
A little, yes — but in a natural way. It won’t knock you out like medication.

Can it cause vivid dreams?
Yes. Many people report deeper REM sleep and more dream recall after taking it.

How to Take Magnesium Glycinate for Sleep

Here’s a simple breakdown:

• Start with 200–400mg (check your label)

• Take it 60–90 minutes before bed

• Pair it with a wind-down routine — like dimming the lights or reading

• Avoid stimulants like caffeine, sugar, and alcohol for 6–8 hours beforehand

If you’re on medication or have health conditions, always check with your GP or pharmacist first.

What About Melatonin?

You might be wondering: Why not just take melatonin?

In the UK, melatonin is a prescription-only medicine, unlike in the US. That’s because it’s a hormone and needs to be used carefully. It can help some people, but it’s not ideal for long-term or casual use — and it can leave you feeling groggy.

Magnesium glycinate, on the other hand, supports your body’s own melatonin production without overriding your natural sleep cycle.

A Quick But Important Reminder

The effectiveness of any natural sleep aid — including magnesium glycinate — can be significantly reduced by certain lifestyle habits, particularly in the hours before bed. Stimulants like caffeine, alcohol, and refined sugar can interfere with your body’s ability to relax and transition into restful sleep.

To get the most from your supplement, try to avoid these substances for at least 6 to 8 hours before bedtime. Doing so will give magnesium glycinate the best chance to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

Final Thoughts: Should You Try It?

If you’ve tried herbal teas, meditation apps, and counting sheep — and you’re still struggling with sleep — magnesium glycinate might be worth trying. It’s gentle, effective for many people, and doesn’t create dependency like stronger sleep aids.

For me, it made a real difference. No more restless nights. No more dragging myself through the next day. Just deeper, calmer sleep — and a bit more peace of mind.

Quick Summary: Benefits of Magnesium Glycinate for Sleep

• Helps you fall asleep faster

• Reduces night-time wakeups

• Supports deep REM sleep

• May improve dream clarity

• Calms anxiety and stress

• Gentle on digestion

• Non-habit forming

Wishing you deep, peaceful sleeps — naturally.
The Deep Sleeps Team