Sleep

Science-informed guide to better sleep, sharper minds, and a healthier tomorrow.

Christina James
September 25, 2025

We have all been there seeing every o’clock tick by in the night.

This week’s newsletter focuses on sleep, and includes lots of information on magnesium and how it works to support your sleep.

Photo by ZHIJIAN DAI on Unsplash

Q: Why is sleep so tied to mental health?
A: Sleep supports emotional regulation, memory consolidation, and stress resilience. Poor or inconsistent sleep can amplify anxiety, depression, and irritability, while good sleep improves mood, focus, and coping with daily stress.
Q: Can magnesium really help me sleep?
A: Magnesium helps calm nervous system signaling, supports GABAergic activity, and may improve sleep quality for some people, especially if they have suboptimal magnesium levels. It’s most effective when used alongside good sleep habits and under professional guidance if you have health conditions.
Q: How should I take magnesium to help sleep?
A: Take it 30–60 minutes before bedtime, with a dose determined by your label or a clinician. Common nightly amounts range from 200–400 mg. If you experience GI upset, try a gentler form or take with a small snack.
Q: Are there risks or who should avoid magnesium supplements?
A: If you have kidney disease, are pregnant or nursing, or take certain medications (like some antibiotics or osteoporosis meds), consult a healthcare provider before starting. Always follow label directions.
Q: What if I still have sleep difficulties despite magnesium?
A: Revisit sleep hygiene, consider cognitive-behavioral approaches for insomnia, assess for sleep disorders (like sleep apnea), and discuss with a doctor. Supplements are supportive, not a substitute for professional care when needed.

Sleep as brain maintenance: The brain clears waste, consolidates memories, and reinforces neural connections during sleep—essential for learning, emotional regulation, and cognitive flexibility.
Mood regulation: Restorative sleep balances stress hormones and neurotransmitters, reducing anxiety and irritability while supporting motivation.
Resilience and decision-making: Solid sleep strengthens executive function, aiding planning, impulse control, and problem-solving under stress.
Sleep disturbances and mental health: Many conditions feature sleep problems; prioritizing sleep can lessen symptom severity and improve outcomes.

Immune health: Sleep modulates immunity and lowers inflammatory markers linked to mood changes.
Metabolic balance: Sleep influences appetite hormones and glucose metabolism, affecting energy and mood.
Hormonal harmony: Circadian rhythms govern growth and endocrine function, aiding tissue repair and cognitive performance.
Stress response: Good sleep dampens chronic HPA axis activation, reducing fatigue and stress spillover.

Relaxation and signaling: Magnesium aids nerve signaling and muscle relaxation, supporting a calm state conducive to sleep onset.
GABA support: It supports GABA receptor function, promoting quiet in the brain as you wind down.
Sleep architecture: Evidence suggests magnesium can improve sleep quality and reduce awakenings, particularly with insufficiency.
Stress modulation: Involves adrenal function and stress perception, which can otherwise disrupt sleep.
Muscle comfort: Helps with leg cramps or restlessness that interfere with sleep.

Pure, well-formulated magnesium: Optimized bioavailability with a formulation designed for steady absorption through the night.
Gentle on the stomach: Clinically chosen forms with tolerability in mind, minimizing laxative effects.
Thoughtful dosing: Aligned with typical sleep routines for maximal night-time support.
Quality you can trust: Transparent labeling, third-party testing, and robust quality controls.

When to take it: About 30–60 minutes before bedtime. If sensitive, start with a smaller dose.
Dosage: Typically 200–400 mg per night, per label or clinician guidance. Do not exceed recommended amounts.
With or without food: Some tolerate it better with a light snack; others on an empty stomach. If upset, try a small amount of food.
Consistency matters: Regular use alongside good sleep hygiene yields the best results.
Vegan friendly
Special considerations: If you have kidney disease, take other supplements, or are pregnant/nursing, consult a healthcare provider.

Maintain a consistent schedule: Bedtime and wake time every day, including weekends.
Calming pre-bed routine: Dim lights, gentle stretching, breathing exercises, or a quiet read.
Sleep environment: Cool, dark, and quiet room; consider white noise or blackout curtains.
Caffeine and alcohol: Limit after mid-afternoon; moderate use supports sleep continuity.
Screen time management: Limit blue light 1–2 hours before bed; use night mode or blue-light blockers if needed.
Regular movement: Daily activity helps sleep; finish vigorous exercise a few hours before bed.
Nutrition alignment: Balanced meals with adequate protein, healthy fats, fiber, and micronutrients support sleep health.

Sleep-check: Track sleep duration and quality for a couple of weeks to identify patterns.
Stress management: Mindfulness, journaling, or cognitive-behavioral strategies complement sleep.
Magnesium as part of a broader plan: Supplements help best when combined with lifestyle factors and professional guidance when needed.

bed time routine: 60 minutes before bed, engage in relaxing activities (breathing, stretching, light reading)
wake time consistency: Same wake time every day; avoid long weekend lie-ins
environment check: Temperature 60–67°F (15–19°C), dark, quiet, and comfortable bedding
electronic curfew: Power down screens at least 60 minutes before bed; use blue-light filters if needed
caffeine and meals: No caffeine after mid-afternoon; avoid heavy meals 2–3 hours before bed
light exposure: Get natural light during the day; dim evening lighting to cue sleep
physical activity: Regular movement, but finish intense workouts 3–4 hours before bedtime
magnesium routine: If using Nutrition Geeks magnesium, take 30–60 minutes prior to bed as directed
crisis signals: If sleep problems persist for weeks or involvement with mental health symptoms worsens, seek professional guidance

I hope this newsletter supports with your sleep. There are other supplements out there too.

For further inquiries, company group training or mental health consultancy please do not hesitate to get in touch at [email protected]