Magnesium’s “sleep effect” is usually indirect—through muscle relaxation, stress modulation, and correcting deficiency—rather than a direct sedative action. Many people prefer well-tolerated forms such as magnesium glycinate (a chelated form) for sleep-focused routines because they tend to be gentler on the stomach. Magnesium citrate can increase bowel activity in some individuals, which may be inconvenient at night. The key is that insomnia has many drivers (caffeine, screens, anxiety, sleep apnea, irregular schedules), so magnesium should be positioned as one supportive tool within a broader sleep-hygiene plan. Start with a modest dose and monitor tolerance.