Magnesium & Muscles

Quality Sleep: The Role of Magnesium

a person sleeping in their bed covered by a blanket
Sleep is essential for our health and wellbeing, but more than 50% of Australians struggle to get enough quality sleep every night. With racing minds and muscles tightly bunched from stress, we can struggle to relax and drift off to sleep. If this is you, you might be low in magnesium, a mineral that is essential for over 300 functions in your body. We can quickly burn up this important mineral due to life’s everyday stresses, illness and even physical exercise, and our sleep quality is often the first to be impacted when this nutrient is lacking.¹

Studies show magnesium can help you sleep longer, get better quality sleep, and feel less tired. Researchers investigated the use of magnesium supplementation on a group of participants suffering from prolonged insomnia. After eight weeks of either 250mg of magnesium or placebo morning and night, participants in the magnesium group experienced significant improvements in their sleep quality compared to the placebo group. Furthermore, they showed higher levels of melatonin, a hormone crucial for regulating the sleep-wake cycle. Interestingly, magnesium is known to play an important role in the conversion of serotonin to melatonin.³  Study participants also demonstrated lower levels of cortisol, a stress hormone known to disrupt sleep,² and experienced more relaxed muscles, which can help promote calmness and achieve a deeper sleep. The researchers concluded that magnesium supplementation could offer a safe and effective way to treat insomnia, particularly among older individuals.²


Muscle “Manager” for Cramp Relief

Inadequate magnesium levels may also result in painful muscle cramps, further affecting sleep quality and quantity. Magnesium blocks the N-methyl-D-aspartate (NMDA) receptor, which is like a gatekeeper for neurotransmitters responsible for firing signals to keep you awake. Plus, it helps muscles relax by blocking calcium from flooding into our cells. It's effectively a double delight for relaxation!⁴


The Dynamic Duo: Magnesium & Glycine Combine for Sound Sleep

Glycine is an amino acid often paired with magnesium as magnesium (di)glycinate and seems to have the remarkable effect of lowering the body’s internal heat. This matters for sleep since our bodies naturally cool down as we drift into slumber and keep dropping in temperature for a couple of hours thereafter. A cooler core may also boost melatonin, the hormone that helps us snooze.⁵


Passionflower: the Herbal Helper for a Better Night’s Sleep

Glycine and magnesium are not the only natural substances that can help you sleep better. Passionflower has been used for centuries as a remedy for anxiety and insomnia. Passionflower helps you unwind by increasing levels of gamma-aminobutyric acid (GABA), one of the most common treatments for insomnia. GABA dials down the activity of overstimulated brain cells, helping you feel more relaxed, quieting your racing thoughts, and easing you into a peaceful slumber.⁶

A recent clinical trial looked at the effects of passionflower on sleep quality for 110 adults diagnosed with insomnia. After two weeks, using only 60mg/day of dried extract, participants slept longer, woke less during the night, and felt less tired in the morning compared to placebo.⁷ Research also showed that passionflower extract does not impair memory or motor skills.⁶


Restorative Sleep Awaits with Mega Magnesium Night: When & How to Take It

Magnesium, glycine and passionflower are brought together in Ethical Nutrients Mega Magnesium Night, specially formulated to prepare the body and mind for sleep. Mega Magnesium Night combines the synergistic properties of high strength magnesium diglycinate (known as Meta Mag®) and calming passionflower extract. Supporting healthy sleeping patterns, Mega Magnesium Night calms a racing mind and relaxes tight muscles before bed, so you can wake up feeling refreshed and energised.

Serving as a beneficial addition to your nightly wind-down routine, Mega Magnesium Night is available in a delicious mango passion powder or convenient tablets, best taken 30 minutes before bed. The powder can be served cold or warm depending on your personal preference. 



  1. Bohl CH, Volpe SL. Magnesium and exercise. Crit Rev Food Sci Nutr. 2002;42(6):533-563. doi:10.1080/20024091054247
  2. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169
  3. Dhillon VS, Deo P, Thomas P, Fenech M. Low Magnesium in Conjunction with High Homocysteine and Less Sleep Accelerates Telomere Attrition in Healthy Elderly Australian. Int J Mol Sci. 2023;24(2):982. Published 2023 Jan 4. doi:10.3390/ijms24020982
  4. Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672
  5. Kawai N, Sakai N, Okuro M, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015;40(6):1405-1416. doi:10.1038/npp.2014.326
  6. Janda K, Wojtkowska K, Jakubczyk K, Antoniewicz J, Skonieczna-Żydecka K. Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Nutrients. 2020;12(12):3894. Published 2020 Dec 19. doi:10.3390/nu12123894
  7. Lee J, Jung HY, Lee SI, Choi JH, Kim SG. Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study. Int Clin Psychopharmacol. 2020;35(1):29-35. doi:10.1097/YIC.0000000000000291

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