Supplement
Magnesium glycinate
The form of magnesium that calms rather than loosens. For nights that will not settle.
What to do
200–400mg about an hour before bed. The form matters more than the number: glycinate is absorbed well and does not upset the stomach, which magnesium oxide — the cheap kind in most supermarket bottles — usually does.
Right after you brush your teeth at night.
On a hard day: Just the magnesium with a sip of water. Skip everything else.
When you might notice
Some women notice a difference the first week. Give it three before deciding.
Roughly what it costs
about $8 a month
What this is based on
Magnesium supports the GABA receptors involved in settling the nervous system, and low intake is common in midlife.
Good evidence
Worth checking first
- Worth a word with your provider first if you have kidney disease or have kidney failure.
What this is for
Also worth knowing about
Glycine
An amino acid that lowers your core body temperature — the signal your brain waits for before deep sleep.
Tart cherry juice
One of the few foods that carries melatonin precursors. A drink rather than a pill.
A colder bedroom
The cheapest thing on this list, and for night sweats often the most effective.
Asking about hormone therapy
The most effective treatment there is for hot flashes and night sweats. A conversation with a clinician, not something to start on your own.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
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