Magnesium is a mineral that is essential for processes throughout the body, including communication between cells in the nervous system. Sleep is largely controlled by the nervous system, and experts believe that nutrients like magnesium may play a role in sleep health. Magnesium may help to promote relaxation and stress reduction to improve sleep. Studies suggest that magnesium supplements might help to reverse age-related changes in sleep often seen in older adults. Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles. One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin. However, the science on whether taking magnesium helps improve the length or quality of sleep has been mixed, and more research is necessary to determine how magnesium affects sleep. If you’re having trouble sleeping, consider lifestyle interventions first, such as cutting back on caffeine, establishing a regular sleep schedule, and avoiding electronic devices before bed.