Can Magnesium Spray Improve Sleep? Here’s What to Know

Struggling to get a good night's sleep? You're not alone about 1 in 3 American adults don’t get enough rest, according to the Centers for Disease Control and Prevention. In the search for better sleep, many people are turning to magnesium spray, a topical mist that claims to relax muscles, calm the mind, and help you drift off faster.

But does it actually work, or is it just another wellness trend? Let’s break down the science behind magnesium and its role in sleep.

How Magnesium Affects Sleep

Magnesium is an essential mineral that plays a role in muscle relaxation, nerve function, and melatonin production, says Thomas Kilkenny, DO, director of the Institute of Sleep Medicine at Northwell Staten Island University Hospital. Low magnesium levels may lead to restless sleep, early waking, or increased stress at night.

A February 2022 review in Biological Trace Element Research found a link between magnesium levels and better sleep quality, but clinical trials on magnesium supplements for sleep disorders have shown mixed results. Scientists believe magnesium affects brain chemicals like GABA, cortisol, and melatonin, all of which influence relaxation and sleep patterns.

Topical vs. Oral Magnesium: Which Works Best?

You can get magnesium through diet, supplements, or skin absorption. Foods like spinach, almonds, and pumpkin seeds are rich in magnesium, while oral supplements are widely available.

Magnesium spray is a topical alternative that bypasses the digestive system, potentially reducing side effects like bloating or diarrhea. However, research on whether magnesium absorbs effectively through the skin is limited, Dr. Kilkenny notes. While many people report feeling more relaxed after using magnesium spray, scientific backing is still lacking.

Does Magnesium Spray Actually Help You Sleep?

Studies suggest that oral magnesium may improve sleep quality, regulate circadian rhythms, and reduce daytime fatigue. But clinical evidence for magnesium spray is inconclusive there’s little research confirming its effectiveness for sleep.

That said, some users swear by magnesium spray for its muscle-relaxing effects, which could contribute to better sleep. If you struggle with muscle tension or nighttime restlessness, it might be worth trying.

Potential Side Effects of Magnesium Spray

For most people, magnesium spray is safe, but some may experience:

• Mild skin irritation or tingling, especially on broken or sensitive skin

• Dryness or a temporary burning sensation after application

If irritation occurs, rinse the area with water or dilute the spray. Always consult your healthcare provider before starting a new supplement.

How to Use Magnesium Spray for Sleep

To get the best results, Dr. Kilkenny recommends:
Spraying it on key areas like legs, arms, or feet for better absorption
Letting it sit for 20 minutes before rinsing (if needed)
Using it consistently each night for noticeable effects
Avoiding application on broken or inflamed skin
Following up with moisturizer if dryness occurs

Natural Alternatives to Magnesium Spray

If magnesium spray isn’t for you, try these other natural sleep-enhancing methods:

1. Eat Magnesium-Rich Foods
   Include leafy greens, nuts, seeds, and whole grains in your diet to maintain healthy magnesium levels.

2. Take an Epsom Salt Bath
   Soaking in magnesium sulfate (Epsom salts) may help relax muscles and promote restful sleep.

3. Improve Your Sleep Habits
   Healthy sleep hygiene is often more effective than supplements alone. Try:

• Keeping a consistent bedtime and wake-up time

• Limiting naps to 20-30 minutes in the early afternoon

• Reducing screen time before bed to avoid blue light exposure

• Creating a relaxing pre-bed routine, like reading or meditation

The Bottom Line

Magnesium spray is a popular, natural option for better sleep, but scientific evidence is still lacking. If you're struggling with restlessness, it may be worth trying just be sure to consult your doctor first.

Share this article or subscribe to our newsletter for more health insights.