Magnesium vs. Melatonin: Experts reveal the truth about which one helps you sleep better

Time of India

09-07-2025

If you struggle to fall asleep or stay asleep, do not worry, there might be a solution, as nowadays many people turn to supplements like melatonin or magnesium, hoping for better rest, as per a report. But this leads to an important question: which one is the best for better sleep?
EatingWell spoke to sleep experts and found that the answer is not so simple, as one size does not fit all, as it may depend on your personal sleep challenges to decide which of these sleep supplements is right for you, according to the report.
What Does Melatonin Actually Do?
As per the EatingWell report, melatonin is known to be the body's natural sleep hormone. Andy Franklyn-Miller, M.B.B.S., Ph.D., explained that, 'Melatonin is naturally produced by the pineal gland in the brain, playing a pivotal role in regulating the body's circadian rhythm—the internal clock that governs sleep-wake cycles,' as quoted in the report.
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When Melatonin Can Help
He pointed out that, 'As daylight fades, melatonin levels rise," and added that 'This hormonal cue helps reduce alertness, lowers body temperature and promotes drowsiness, easing the transition to sleep,' as quoted by the EatingWell report. According to him, even the melatonin supplements, which are easily available over-the-counter, mimic this natural process, as per the report.
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A person's circadian rhythm impacts when you basically feel alert versus when you feel sleepy, and factors such as jet lag, shift work, lack of sunlight during the day, or exposure to bright screens at night can throw this rhythm off balance, as reported by the EatingWell report. So that means the melatonin supplements might help some people to get back a healthy sleep-wake pattern, according to the report.
One of melatonin's main benefits is its ability to limit the time it takes to fall asleep, which is known as sleep onset latency, as reported by EatingWell. Another important benefit of Melatonin is that it helps those with a condition called delayed sleep phase syndrome, in which they routinely lie awake for two or more hours before falling asleep at night and have difficulty waking up the next morning, as reported by EatingWell.
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What About Magnesium?
Meanwhile, another sleep supplement Magnesium, which is a mineral involved in many processes in the body, and may help support sleep in many ways, according to the report. As stress is one of the main reasons to sleepless nights for many people, magnesium might indirectly help in modulating the release of the stress hormone cortisol, which in turn, may help relax the person's body and mind at bedtime and let them fall asleep, as per the EatingWell report.
Karman Meyer, RDN, LDN, RYT, explained that, 'Think of magnesium as your body's natural relaxant, helping calm the nervous system and muscles, and supporting sleep-inducing brain chemicals like GABA,' as quoted in the EatingWell report. GABA, which is known as gamma-aminobutyric acid, is a neurotransmitter that quiets brain activity and prepares the body to go to sleep, and magnesium helps to stimulate GABA receptors in the brain, which reduces mental chatter and promotes feelings of drowsiness, according to the report.
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Which One Is Better?
There can be no comparison of the best sleep supplement between magnesium and melatonin for sleep as it is important to know that neither is universally 'better' than the other because their effectiveness depends on the cause of the person's sleep issues, as reported by EatingWell.
Franklyn-Miller pointed out that, 'Melatonin directly targets the circadian rhythm, making it ideal for resetting sleep schedules disrupted by travel, shift work or chronic insomnia,' as quoted in the report. But he pointed out that it's not for everyone, according to the report. Franklyn-Miller also warned that, 'One of the big issues is that regular supplementation can suppress the body's natural melatonin production,' as quoted in the report. He also revealed that many people find it makes them groggy in the morning, as quoted by EatingWell. While melatonin might also interact with certain medications, it is advised to speak with your health care provider before taking this or any other supplement, according to the report.
The sleep expert also explained that, 'Magnesium, conversely, promotes relaxation by calming the nervous system and muscles, which may benefit those with stress-related sleep issues or mild deficiencies,' adding, 'Its effects are broader but less targeted, and research is less conclusive. Neither is a cure-all, and lifestyle factors like sleep hygiene often outweigh supplements,' as quoted in the EatingWell report.
FAQs
Can magnesium help me sleep better if I'm stressed?
Yes, it may calm your nervous system and reduce stress hormones, which can make it easier to fall asleep, as per the EatingWell report.
Is
melatonin safe to take every night
?
Experts caution that long-term use might affect your body's own melatonin production, so talk to your doctor first, as per the EatingWell report.