Magnesium Oil For Sleep: The Pros, Cons & What You Need To Know

Spraying liquid magnesium oil on skin.

Last Updated on November 15, 2022 by theworldofsleepstaff

The choices are many when it comes to magnesium oil for sleep. Unfortunately, it is hard to know which is best for you.

Magnesium oil can be used in several different ways depending on your needs. You can either use it topically, orally or intravenously. But regardless of your choice, magnesium has been scientifically shown to have an impact on sleep in terms of falling asleep and sleep quality.

This article will talk about the benefits of magnesium oil for sleep and how you can use it to improve your sleep quality. So read on to find out whether magnesium oil could be the key to you getting better sleep!

Disclaimer: This article is for information purposes and should not be taken as medical and professional advice, nor do we claim it as accurate or reflect the view of a homoeopath or doctor. Always consult your doctor or natural health practitioner for questions.


  1. The Eight Big Benefits You Should Know
  2. The Side Effects Of Taking Magnesium Oil For Sleep
  3. How To Use Magnesium Oil
  4. What’s The Right Magnesium Dosage For Sleep?
  5. FAQs

Sleeping woman in bed at night in dark bedroom. Vesalainen

Magnesium Oil For Sleep: The 8 Big Benefits You Should Know

1. Helps To Regulate Sleep Cycles

Magnesium is crucial in regulating sleep cycles by promoting healthy melatonin production. Melatonin is a hormone that helps to regulate the body’s natural sleep-wake cycle.

When your sleep is interrupted, it can cause a magnesium deficiency which then further disrupts sleep. Then it becomes a vicious cycle!

However using magnesium oil can help restore healthy sleep patterns for people with difficulty sleeping. So, magnesium is often the key to a good night’s sleep.

Portrait of young woman wearing sleep mask during sleeping on the bed.

2. Reduces Insomnia

Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep. It can cause daytime fatigue, irritability, and difficulty concentrating.

There are many causes of insomnia, but stress is the most common. Stress can lead to an increase in the stress hormone cortisol, which then makes it hard to relax and fall asleep.

However magnesium can help reduce cortisol levels and promote relaxation, which can help reduce insomnia.

Magnesium doesn’t just help with stress-related insomnia but can also help with other types, such as menopause-related insomnia.

Recommended: 30 Tips On How To Get Better Sleep Naturally

3. Improves Sleep Quality

Not only can magnesium help you to fall asleep more quickly, but it can also improve the quality of your sleep. The reason for this is that magnesium helps to relax the nervous system.

This can lead to deeper and more restful sleep.

One study found that magnesium supplementation improved sleep quality in older adults. The study participants took a magnesium supplement for eight weeks and then completed a sleep diary.

The results showed that the magnesium group had significantly better sleep quality than the placebo group. In addition, they slept for more extended and woke up less during the night.

A young brunette woman sleeping in white bed,

4. Reduces Sleep Apnea

Sleep apnea is a condition in which breathing repeatedly stops and starts during sleep. This often results in snoring, as well as fatigue during the day.

Sleep apnea is a common sleep disorder that can be classified into two types: obstructive and central. Obstructive sleep apnea, which is the more prevalent type, is caused by an obstruction in the airway.

Central sleep apnea is less common and is caused by a problem with the brain signals that control breathing.

According to some people, magnesium has been shown to improve both types of sleep apnea, but more research is needed.

5. Reduces Leg Cramps

Leg cramps are a common problem that can cause pain and discomfort. They often happen at night and can make it difficult to sleep.

There are many causes of leg cramps, but magnesium deficiency is one of the most common. This is because magnesium helps to relax muscles and prevents cramping.

Magnesium oil can help to reduce leg cramps by providing the body with additional magnesium. This can then help to improve sleep quality by reducing pain and discomfort.

When your body is deficient in magnesium, it’s not only your legs that can cramp up. You may also experience cramps in your back, arms, and hands. Phonruewiangphing

6. Relieves Muscle Tension

Muscle tension is a common problem that can cause pain and discomfort. It often happens as a result of stress or anxiety.

Magnesium can help to relieve muscle tension by promoting relaxation. It does this by helping to regulate the body’s stress hormones.

When you address muscle tension with magnesium, you’re helping to improve your sleep quality and overall health.

7. May Improve Restless Leg Syndrome

Restless leg syndrome (RLS) is a condition that causes an irresistible urge to move the legs. It often happens at night and can make it difficult to sleep.

The exact cause of RLS is unknown, but it’s thought to be linked to magnesium deficiency. This is because magnesium helps to relax muscles and prevents cramping.

Magnesium supplementation may help to improve RLS by providing the body with additional magnesium. This can then help to reduce leg discomfort and improve sleep quality.

8. May Help With Snoring

Snoring can be a nuisance for the person who snores and their partner. It can cause disrupted sleep and can lead to daytime fatigue.

There are many causes of snoring, but muscle relaxation is the most common. When the muscles in the throat relax, they can collapse and block the airway.

Magnesium can help to reduce snoring by relaxing the muscles in the throat. This can then help to improve sleep quality and reduce disruptions.

Recommended: How To Stop Someone From Snoring Without Waking Them Up

Portrait of woman blocking ears with hands while man snoring on bed

The Side Effects Of Taking Magnesium Oil For Sleep

Magnesium is generally safe to take, but there are a few side effects that you should be aware of.

The most common side effect is diarrhoea. This can happen if you apply too much magnesium oil to the skin or take too much orally (if there is any oil form).

If this happens, reduce the amount of magnesium you’re taking and apply it to a smaller skin area. If diarrhoea persists, stop taking magnesium altogether and speak to your doctor.

Magnesium can also interact with some medications, so you must speak to your doctor before taking it if you’re on any medication, especially blood pressure medications.

Magnesium is also not recommended for people with kidney disease as it can build up in the body and cause problems.

Toilet paper on the toilet Thongbun

How To Use Magnesium Oil For Sleep?

There are many different ways that you can use magnesium oil for sleep. The most common is to apply it to the skin.

This can be done by spraying it onto the skin or rubbing it with your hands. It’s essential to make sure that you don’t apply it to broken skin, as this can irritate.

If you have sensitive skin, it’s best to do a patch test on a small area of your skin first to ensure that you don’t have an allergic reaction.

Another way to use magnesium for sleep is to add it to your bathwater. This can help you to relax and can provide some relief from muscle pain.

It’s essential to ensure you don’t use hot water, as this can cause skin irritation.

Can You Take Magnesium Oil Orally?

You can take magnesium oil orally, but it is less effective than transdermally (through the skin). When taken orally, magnesium is absorbed in the gut and circulates through the body. As a result, only a tiny amount of magnesium makes it to the cells where it is needed.

When applied transdermally, magnesium bypasses the gut and is absorbed directly into the cells. This makes it more effective in increasing magnesium levels in the body.

Please consult with your doctor before taking magnesium oil orally. Some people may experience diarrhoea when taking magnesium oil orally, so it is essential to start with a small dose and increase gradually as tolerated.

Spraying liquid magnesium oil on skin. Loik-Tomson

What’s The Right Magnesium Dosage For Sleep?

The answer to this question depends on a few factors, including age, health conditions, and other medications you’re taking. Generally, the recommended magnesium dosage for sleep is around 200 mg daily. However, some people may need more or less depending on their circumstances.

If you’re unsure how much magnesium you should take for sleep, it’s best to speak with a healthcare professional. They can help you determine the proper dosage for your needs.


How long should you leave magnesium oil on?

It’s best to leave magnesium oil on for around 20 minutes before rinsing it. This will give the magnesium time to be absorbed into the skin.

Can magnesium oil help with anxiety?

Magnesium has been shown to help with anxiety and stress. This is because it helps to relax the muscles and improve sleep quality.

Can I rub magnesium oil on my stomach?

Yes, you can rub magnesium oil on your stomach. This can help with indigestion, cramps, and other digestive issues.

Can I use magnesium oil more than once a day?

You can use magnesium oil more than once a day if needed. However, it’s best to start once daily and increase as tolerated.

Can magnesium oil help with headaches?

Yes, magnesium oil can help with headaches. This is because it helps to relax the muscles and improve blood flow.

The Bottom Line

Magnesium oil is a popular home remedy for many different health conditions. It’s most commonly used to improve sleep quality and relieve muscle pain, but is also said to help with anxiety, stress, headaches, and indigestion.

While magnesium oil is generally safe, starting with a small dose and increasing gradually as tolerated is essential. You should also avoid using hot water when applying magnesium oil to the skin, which can irritate. If you’re unsure whether magnesium oil is right for you, it’s best to speak with a healthcare professional.