Magnesium for Sleep: Benefits, Deficiency Signs & Best Ways to Use It
Magnesium for Sleep: Why It Matters & How to Use It Effectively
In today’s world, many of us feel constantly “tired but wired.” Struggling to switch off, restless sleep, muscle tension, and low-level anxiety have become increasingly common, yet often misunderstood.
“Magnesium contributes to the regulation of neurotransmitters that are directly involved in sleep, including GABA, which promotes relaxation.”
— Abbasi et al., Journal of Research in Medical Sciences
At the root of many of these symptoms lies one essential mineral: magnesium.
Magnesium plays a role in over 300 biochemical processes in the body, supporting everything from nervous system regulation to muscle relaxation and sleep quality. Without it, the body struggles to fully unwind - making deep, restorative sleep harder to achieve.
Magnesium Deficiency: Why So Many of Us Are Lacking It
Magnesium deficiency is now considered widespread, particularly among women.
Research suggests that a large proportion of women are not meeting optimal magnesium levels, with some studies indicating that up to.
“70–80% may be deficient or insufficient. Magnesium deficiency is frequently underdiagnosed, despite being associated with numerous chronic conditions and symptoms affecting sleep, mood, and overall health.”
— Gröber et al., Nutrients (2017)
This rise is largely due to modern lifestyle factors:
- Depleted soil reducing magnesium in food
- Chronic stress (which rapidly depletes magnesium stores)
- Hormonal fluctuations
- High intake of caffeine, sugar, and processed foods
Magnesium is often referred to as a “hidden deficiency”, because symptoms like fatigue, poor sleep, and anxiety are frequently misattributed to other causes.
Different Types of Magnesium (And Why It Matters)
Not all magnesium is absorbed in the same way. The form you use directly impacts how effective it is.
Common types include:
Magnesium Sulphate - Great soaking solution to relieve minor sprains, bruises and muscle aches (in our The Z's Bath Soak)
Magnesium Oxide – low absorption, often used in cheaper supplements
Magnesium Citrate – better absorbed but can cause digestive discomfort
Magnesium Glycinate – commonly used for calming and sleep support
Magnesium Chloride – highly bioavailable and ideal for topical use (in our Dreem Melt® Magnesium Butter)
“Organic magnesium salts generally demonstrate higher bioavailability compared to inorganic forms such as magnesium oxide.”
— Cepeda et al., MDPI (2025)
Why Magnesium Chloride Is One of the Most Effective Forms
Magnesium chloride is widely recognised for its high bioavailability, meaning it is easily absorbed and utilised by the body.
Unlike some oral supplements, it can also be applied topically, allowing magnesium to be absorbed directly through the skin - bypassing digestion entirely.
This makes it particularly effective for:
+ Supporting relaxation
+ Easing muscle tension
+ Preparing the body for sleep
“Magnesium chloride is highly soluble and bioavailable, making it suitable for both oral and transdermal applications.”
— Cepeda et al., MDPI (2025)
Topical Magnesium vs Supplements
Magnesium can be taken orally or applied topically, but the way it enters the body matters.
Oral supplements:
- Must pass through the digestive system
- Absorption can vary
- May cause bloating or discomfort
Topical magnesium (creams, butters, baths):
+ Absorbed through the skin
+ Bypasses digestion
+ Can be applied directly where needed
+ Often works more quickly for relaxation
Research suggests that magnesium applied topically can be absorbed through the skin in a time and concentration-dependent way, making it a practical and effective method for consistent use.
Magnesium for Sleep: Why Application Matters
One of the most effective ways to use magnesium for sleep is through evening topical application.
Applying magnesium butter to the soles of the feet is particularly beneficial because:
- The skin is highly absorbent
- It supports a calming, parasympathetic response
- It becomes part of a consistent wind-down ritual
“Magnesium ions can penetrate the skin, particularly via hair follicles, in a process dependent on concentration and duration of exposure.”
— Gröber et al., Nutrients (2017)
Magnesium Baths & Relaxation
Magnesium has long been used in bathing rituals to support relaxation and recovery.
Soaking in magnesium-rich salts allows the body to absorb magnesium while also:
+ Relaxing muscles
+ Reducing tension
+ Supporting a deeper state of calm
“Magnesium plays a crucial role in muscle relaxation and recovery, supporting its traditional use in bathing therapies such as Epsom salt baths.”
— Clinical Review, Magnesium: Clinical Use and Efficacy
At Dreem Distillery, our Z’s Bath Salts are formulated with magnesium-rich ingredients to help you fully unwind before bed, making them the perfect addition to your evening routine.
Introducing Dreem Melt® Magnesium Butter
For a more targeted and highly concentrated approach, our Dreem Melt® Magnesium Butter delivers magnesium in its most potent form.
Each jar contains:
+ 9000mg of magnesium chloride
+ 360mg of elemental magnesium per application
This provides a high-strength, effective dose designed to support:
+ Deep relaxation
+ Nervous system balance
+ Improved sleep quality
Why Our Dreem Melt® Magnesium Butter Is Different
We focus on both purity and performance:
+ High concentration of magnesium chloride
+ Carefully selected, skin-nourishing ingredients
+ Designed for optimal absorption
+ Free from unnecessary fillers
This ensures magnesium is delivered in a way that is both effective and deeply restorative.
How to Use Magnesium Butter
To experience the full benefits:
1. Warm a small amount of Dreem Melt® Magnesium Butter between your palms.
2. Breathe in the natural lavender to calm your nervous system.
3. Massage into the soles of your feet and ankles.
4. Place legs up the wall for 10 minutes for the ultimate lymphatic drainage.
5. Lights Low. Into bed. Let sleep come naturally.
A slight tingling sensation can occur, this is normal and often associated with lower magnesium levels.
Over time, consistent use supports deeper relaxation and improved sleep quality.
Creating a Magnesium Ritual for Better Sleep
The most effective approach is consistency.
A simple evening ritual could include:
- A warm bath with Z’s Bath Salts
- Followed by applying Dreem Melt® Magnesium Butter to the feet
- Taking a few minutes to fully unwind
This creates a signal to your body that it’s time to switch off - supporting a smoother transition into sleep.
Magnesium: A Foundation for Rest
Magnesium is not a trend - it’s a fundamental part of how the body regulates stress, relaxation, and sleep.
In a world that keeps us constantly stimulated, restoring magnesium levels can be one of the most powerful ways to support your wellbeing.
At Dreem Distillery, we believe better sleep starts with better support and magnesium is where that begins.
References
1. Gröber U. et al. Myth or Reality—Transdermal Magnesium? Nutrients, 2017
2. Kass L. et al. Effect of transdermal magnesium cream on serum levels, PLOS One, 2017
3. Cepeda V. et al. Systematic Review of Magnesium Forms, MDPI, 2025
4. Chalupczak N.V. et al. Role of Magnesium in Dermatology, 2025
5. Evidence of Transdermal Magnesium Absorption (hair follicle pathway)
6. Women’s Nutrition Review – Magnesium deficiency trends in women
&. Magnesium: Clinical Use and Efficacy Review
