Melatonin or magnesium for sleep

When considering melatonin versus magnesium for sleep, here are some key insights from Andrew Huberman:

Melatonin

• Melatonin is not recommended by Huberman for enhancing sleep transition for several reasons:
  • High Dosages: Most supplements contain dosages that are too high.
  • Hormonal Effects: Melatonin can negatively impact sex steroid hormones like testosterone and estrogen.
  • Sleep Maintenance: While it may help you fall asleep faster, it does not sustain sleep effectively, leading to waking in the night without the ability to fall back asleep 1.

Magnesium

• In contrast, magnesium is suggested as a better alternative for sleep:
  • Safe Forms: Specific forms like magnesium threonate and magnesium bisglycinate can effectively cross the blood-brain barrier, promoting the release of GABA, a neurotransmitter that aids in relaxation and sleep 1.
  • Neuronal Health: Magnesium threonate and bisglycinate also support neuron health and longevity, providing additional benefits beyond sleep enhancement 2.
  • Routine Adjustment: If you wake during the night, consider adjusting your bedtime or increasing light exposure in the evening to help regulate melatonin release 2.

Summary

For sleep enhancement, magnesium (especially in the forms of threonate and bisglycinate) is generally favored over melatonin due to its dual benefits for sleep and brain health, as well as fewer potential side effects.