DIY MAGNESIUM OIL FOR SLEEP

As I attempt to wean myself off of sleeping pills, I’m throwing the kitchen sink at my insomnia…and I’m not above getting my hands dirty with some DIY home remedies.

Magnesium oil is a staple in the evening routines of wellness “it girls.” It’s purported to help with anxiety, sleep, energy levels and muscle and joint pains.

Maybe it's the fomo, or my desperate search for sleep, but I was game to give "sleepy magnesium oil" a whirl.

I entered this experiment with low expectations: no oil is going to replace hardcore sleep medication, okay? But maaaaaybe it will ease the tension from a long day.

The research is intriguing, and as a woman who values clean products, I love that this is only two ingredients.

So let’s get into it (skip to the recipe if you don’t want to hear the science stuff)!

What is magnesium and why is it important?

Magnesium is a mineral that's crucial to the body's function…healthy muscles, nerves, bones and blood sugar levels all rely on it. And here’s what blows my mind: most people are deficient in it!

A whopping 50% of Americans don’t get the recommended daily amount of magnesium.

Why? Blame it on modern society: chronic disease, stress, medications, the availability of ultra processed foods, as well as a rather shocking fact: over-applications of fertilizers has depleted the soil that grows our crops.

While consuming magnesium-rich foods is a fantastic foundation–ie. seeds, nuts, leafy greens and certain grains–because of this little soil issue, many people are choosing to add supplements into their daily routines.

What is magnesium deficiency?

Magnesium deficiency often goes undiagnosed until your levels become severely low because the signs and symptoms are all over the place: I’m talking about mental health conditions, fatigue, muscle weakness, high blood pressure, asthma, irregular heartbeat and osteoporosis. 

It may even manifest as low appetite, nausea, and muscle spasms or tremors (if you suspect you have a magnesium deficiency, talk to your doctor).

How does magnesium help with sleep and anxiety?

So here comes a bit of mystery: research has found that magnesium plays a role in improved sleep, but we aren’t sure exactly HOW.

The strongest theory is that magnesium may help with relaxation by interacting with certain neurotransmitters, decreasing cortisol levels, and increasing melatonin. For those who can’t tolerate melatonin supplements, much like supplementing with tryptophan, this can be a round about way of stimulating your own natural melatonin.

It is this same mechanism–controlling the chemical messengers in our brain–that calms the body. It may help us manage our stress response system and cortisol levels.

In fact, if you suffer from low magnesium, you may experience higher stress levels. Not just mental stress, but your muscle tension will be higher when you don’t have enough of this vital mineral. 

This relaxation effect on both the nervous system and muscular tension therefore contributes both to a better night’s sleep and feeling more chill.

How to make sleepy magnesium oil at home?

The good news is it’s super duper easy–and some people believe magnesium is best supplemented transdermally (aka topically).

Magnesium comes in many forms but the most commonly used ones for topical applications are magnesium chloride (extracted from sea water) and the less concentrated version, magnesium sulfate (commonly known as epsom salt). 

Ask your local health food store if they carry magnesium flakes, or order it here. 

Recipe:

It’s a one: one ratio…so for example:

⟡ 1/2 cup magnesium flakes

⟡ 1/2 cup distilled water

Directions: ⟡ Bring distilled water to a boil. Add magnesium flakes to a glass measuring cup or bowl. 

⟡ Once water has boiled, pour it into the bowl of magnesium flakes and stir until the flakes completely dissolve (aprox 20 seconds).

⟡ Throw in a few drops of lavender if you want to go all out.

⟡ Let this mixture cool and transfer to labeled spray bottles for daily use.

⟡ Store your homemade magnesium oil at room temperature for up to 6 months.

How to apply "sleepy magnesium oil"

It is best applied after a shower when the pores are open, when the skin is still sightly wet. 

Apply to the chest, neck, or abdomen 30 minutes before sleep for best results. It should absorb after a minute or so. If you suffer from restless legs, spritz some on there too to ease muscle tension.

It can feel a tad waxy on the skin so if that doesn’t work for you, you have two options: wash it off after 30 minutes (it will have been absorbed by then) or use the rest of your magnesium flakes as a detoxifying bath soak.

You can use between 10-20 sprays per day. Much like bathing in the sea (the source of our magnesium chloride), there’s not really such thing as ‘too much’ when it comes to transdermal magnesium–but if you experience skin irritation, stop use. If you have sensitive skin, you may want to do a patch test first. 

Some people do experience a ‘tingling’ sensation when it comes into contact with the skin, which will subside with frequent use (try using less, vary the application site, or follow with a moisturizer).

My review

So did I like it? I did not experience these “tingles” people speak of, a bit to my disappointment. As for the texture, it was a tad waxy but nothing that was bothersome. 

It didn’t deliver a knockout punch but I love little rituals like this that soothe the mind. Much like the aroma of coffee signaling “morning”, I do think the lavender essential oil I added serves as a repetitive cue to my brain: “sleep is around the corner.”

The thing I didn't love: if you spray it too liberally, you might find you're left with a bit of white residue (ie the salt). Because of this, I used the spray and rinse method 30 minutes after application.

To me, that's too much of a production: it’s more realistic to just incorporate my magnesium flakes into my nightly soak–along with some baking soda, a la Gwyneth Paltrow. Meh…close enough to the evening routines of my favourite wellness girlies…fantasy fulfilled.

I’ll be doing a deep dive into magnesium supplements soon but I wanted to get your take: have you tried supplementing with magnesium and any noticeable effects?

Pssst. Like DIY's? Check out my puffy eyes caffeine serum (that you can make for pennies!)