If you’re a parent, you’ve probably faced the nightly struggle of bedtime more than once. Maybe you’ve even found yourself scrolling through the small hours, searching for answers to “Why won’t my kid sleep?” Kids may not have the same stressors as adults, but their minds and bodies can still be in overdrive, making it hard for them to wind down, fall asleep, and—most importantly—stay asleep. and when kids don’t get the quality rest they need, it affects everyone in the family.
One supplement you've likely heard more and more about when it comes to its calming benefits is magnesium. But is magnesium safe for kids? And does it really help them sleep better?
Let’s break down the role magnesium plays in sleep, why so many of us are low in this essential mineral, and some other natural ways to help your child wind down before bed.
Is Magnesium Safe for Kids?
In general, magnesium is safe for children when given in appropriate amounts, usually through food sources. Magnesium is a mineral that the body needs for hundreds of functions, from muscle relaxation to energy production, and it’s found naturally in foods like leafy greens, nuts, and whole grains. For kids who don’t get enough through their diet, a magnesium supplement may sometimes be recommended, but it’s always important to consult a healthcare provider before introducing any new supplements, especially for children.
What’s the right amount of magnesium for kids? The recommended daily intake for magnesium varies by age as recommended by the Mayo Clinic.
Recommended magnesium intake for children
1-3 years: 80 milligrams/day
4-8 years: 130 milligrams/day
9-13 years: 240 milligrams/day
14-18 years: 360 milligrams/day
You can also look into the Clark's Rule for kids dosing, which is based on weight as given we can all come in very different sizes as both adults and children it could be more accurate for your family. Click here to learn more.
These amounts are generally safe and effective when obtained through a balanced diet or through pediatrician-approved supplementation, but please consult your practitioner for advice. Be careful, though too much magnesium from supplements can cause digestive issues, like diarrhea.
How Does Magnesium Help You Sleep?
Magnesium is often nicknamed the “relaxation mineral” because it helps activate the parasympathetic nervous system, which is responsible for calming the body and mind. It’s known to regulate neurotransmitters and hormones, like melatonin, that are directly involved in the sleep-wake cycle.
Magnesium also binds to GABA receptors (gamma-aminobutyric acid), a neurotransmitter that promotes calmness. Think of it as nature’s way of telling the brain to slow down – exactly what a child needs before bed.
Why Are We So Depleted in Magnesium?
Despite magnesium’s essential role, magnesium deficiency is surprisingly common. Research shows that many people, including children, don’t meet their daily magnesium needs. There are several reasons why:
- Soil depletion: Modern farming practices often deplete the soil of essential minerals, including magnesium. That means the fruits and vegetables we eat today may not be as magnesium-rich as they once were.
- Highly processed diets: Many convenience foods are low in magnesium, while magnesium-rich foods like leafy greens, nuts, and whole grains can be lacking in many children’s diets.
- Stress: Surprisingly, even children experience stress, and when the body is under stress, it uses up more magnesium. So, a combination of high activity levels, busy schedules, and emotional stressors can leave many kids running on empty.
Other Natural Ways to Help Kids Sleep Better
While magnesium can help calm the body and mind, it’s just one piece of the puzzle. Here are some other ways to naturally support your child’s sleep routine:
Set a Consistent Sleep Schedule
A regular sleep schedule is key to establishing healthy sleep patterns. Try to have your child go to bed and wake up at the same time each day, even on weekends. This helps their internal clock become more predictable, making it easier for them to settle down at night.
Create a Bedtime Routine
Routines can cue your child’s brain that it’s time for sleep. Some soothing activities include reading a book, taking a warm bath, or practicing gentle breathing exercises. A 10–15-minute bedtime routine is enough to help a child unwind without keeping them up too late.
Limit Screen Time Before Bed
The blue light from screens can interfere with melatonin production, the hormone that signals sleep. Aim to turn off screens at least one hour before bed. Instead, encourage calming activities like drawing, reading, or playing quietly.
Offer a Light Snack
For some kids, a light snack before bed can prevent waking up due to hunger. Foods that contain tryptophan, an amino acid that promotes sleep, can be especially helpful. Try offering them a small portion of yogurt, a banana, or a handful of almonds.
Try Aromatherapy
Calming scents, like lavender, chamomile, or cedarwood, have shown to help promote relaxation. Use a diffuser with essential oils or spritz a bit on your child’s pillow for a gentle, soothing effect.
Encourage Physical Activity During the Day
Kids who are physically active during the day tend to fall asleep more easily at night. Just make sure they’re not engaging in high-energy activities close to bedtime, as it might have the opposite effect.
The Bottom Line
Magnesium can be a safe and effective way to support your child’s sleep, but it’s important to consult with a healthcare provider before starting any supplements. Alongside a balanced diet rich in magnesium, try incorporating natural sleep strategies like a bedtime routine, consistent sleep schedule, and some calming aromatherapy.
Finding what works may take a bit of experimentation, but with the right mix, your little one can enjoy a calm, restful night’s sleep – and so can you!
