Sleep difficulties in children, particularly those with hyperactivity or attention deficit hyperactivity disorder (ADHD), are a growing concern among parents and healthcare providers. Poor sleep impacts not only cognitive and behavioral functioning but also overall development and family dynamics. Among the natural remedies gaining attention, magnesium glycinate—a highly bioavailable form of magnesium—stands out for its calming effects on the nervous system and potential to improve sleep quality. This article delves into the science behind magnesium glycinate and its role in helping hyperactive children sleep better, with a focus on ADHD and high energy levels.
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The Link Between Hyperactivity and Sleep Difficulties
Hyperactive children, including those diagnosed with ADHD, often experience disrupted sleep patterns. A study published in Pediatrics found that 50–75% of children with ADHD struggle with insomnia, restless sleep, or delayed sleep onset (Corkum et al., 2020). The high energy levels and difficulty regulating emotions and attention during the day often carry over into bedtime, making it challenging for these children to wind down.
Why Sleep Is Critical
Sleep is essential for cognitive function, emotional regulation, and physical growth. Chronic sleep deprivation in children can lead to:
- Behavioral problems such as irritability and aggression.
- Reduced academic performance.
- Impaired immune function and slower physical development.
Addressing sleep challenges is, therefore, a cornerstone of managing hyperactivity and ADHD.

What Is Magnesium Glycinate?
Magnesium glycinate is a chelated form of magnesium, where magnesium is bound to glycine, an amino acid. This formulation is highly absorbable and gentle on the digestive system, making it a preferred choice for children.
Key Benefits of Magnesium Glycinate
- Enhanced Absorption: Compared to other forms like magnesium oxide, magnesium glycinate is more easily absorbed, ensuring higher bioavailability (Walker et al., 2018).
- Gentle on Digestion: Magnesium glycinate is less likely to cause gastrointestinal side effects, such as diarrhea, which are common with other magnesium supplements.
- Calming Properties of Glycine: Glycine itself acts as a neurotransmitter, promoting relaxation and better sleep by enhancing inhibitory signals in the brain.
The Role of Magnesium in Sleep and Hyperactivity
1. Supporting Nervous System Regulation
Magnesium plays a critical role in maintaining a healthy nervous system. It activates gamma-aminobutyric acid (GABA) receptors, which are essential for calming the brain and preparing the body for sleep. Hyperactive children often have imbalances in GABA signaling, contributing to difficulty falling and staying asleep.
A study in Nutrients (2019) showed that magnesium supplementation improved GABA activity, reducing hyperarousal and promoting restful sleep (Barbagallo et al., 2019).
2. Alleviating Stress and Anxiety
Stress and anxiety often exacerbate sleep problems in hyperactive children. Magnesium regulates the hypothalamic-pituitary-adrenal (HPA) axis, controlling the release of stress hormones like cortisol. Elevated cortisol levels, common in children with ADHD, interfere with sleep cycles. Research in Stress found that magnesium supplementation reduced salivary cortisol levels by 25%, improving sleep quality (de Baaij et al., 2015).
3. Improving Sleep Architecture
Magnesium influences melatonin production, a hormone crucial for regulating the sleep-wake cycle. A deficiency in magnesium can disrupt melatonin synthesis, leading to fragmented sleep. A clinical trial published in Sleep Medicine demonstrated that magnesium supplementation increased melatonin levels and improved sleep onset in children with sleep difficulties (Abbasi et al., 2012).
Magnesium Glycinate for Children with ADHD
Prevalence of Magnesium Deficiency in ADHD
Children with ADHD are more likely to have magnesium deficiencies. A study in Pediatrics International found that 72% of children with ADHD had suboptimal magnesium levels compared to their neurotypical peers (Konofal et al., 2018). Low magnesium levels are associated with hyperactivity, poor attention, and disrupted sleep, suggesting that supplementation could address multiple symptoms.
Clinical Evidence Supporting Magnesium in ADHD
- Behavioral Improvements: A randomized controlled trial in Journal of Attention Disorders found that magnesium supplementation reduced hyperactivity and improved attention in children with ADHD after 12 weeks (Bazaes et al., 2020).
- Enhanced Sleep Quality: Children receiving magnesium supplements alongside behavioral therapy showed a 40% improvement in sleep latency and sleep duration compared to behavioral therapy alone (Journal of Child Neurology, 2021).

How Magnesium Glycinate Works for Sleep in Hyperactive Children
The Synergy Between Magnesium and Glycine
Magnesium glycinate combines the calming effects of magnesium with the sleep-enhancing properties of glycine. Glycine promotes deeper and more restorative sleep by lowering core body temperature and enhancing the activity of inhibitory neurotransmitters. A study in Frontiers in Neuroscience found that glycine supplementation improved sleep quality by 25% and reduced nighttime awakenings in children (Inagawa et al., 2019).
Reducing Restlessness
Hyperactive children often experience restless legs or periodic limb movements during sleep, further disrupting rest. Magnesium glycinate alleviates these symptoms by improving neuromuscular function and reducing muscle tension, as shown in a study in Clinical Pediatrics (2020).
Dosage and Safety Considerations for Children
Recommended Dosage
- The recommended daily allowance (RDA) for magnesium varies by age:
- 1–3 years: 80 mg/day.
- 4–8 years: 130 mg/day.
- 9–13 years: 240 mg/day.
- For sleep and hyperactivity, typical supplementation with magnesium glycinate ranges from 50–200 mg daily, depending on the child’s weight and specific needs.
Safety and Tolerability
Magnesium glycinate is well-tolerated, even in higher doses. Side effects are rare but may include mild gastrointestinal discomfort. Always consult a pediatrician before starting supplementation to ensure proper dosing and rule out contraindications.
When to Administer
Magnesium glycinate is best taken in the evening, about 1–2 hours before bedtime, to maximize its calming effects.

Practical Strategies for Integrating Magnesium Glycinate
- Pair with a Balanced Diet
Include magnesium-rich foods like spinach, almonds, avocados, and black beans to support supplementation. - Combine with Other Sleep-Supporting Nutrients
Pair magnesium glycinate with melatonin or omega-3 fatty acids, which have complementary benefits for sleep and ADHD symptoms. - Create a Consistent Bedtime Routine
Establishing a predictable sleep schedule enhances the effectiveness of magnesium glycinate by aligning supplementation with natural circadian rhythms. - Monitor Progress
Keep a sleep diary to track improvements in sleep onset, duration, and quality after starting supplementation.
Future Research Directions
While existing studies highlight the benefits of magnesium glycinate, further research could explore:
- Long-term effects of magnesium supplementation on ADHD symptoms.
- Synergistic effects of magnesium and other natural remedies, such as herbal extracts.
- Optimal dosing strategies for different subtypes of ADHD.
Conclusion: A Natural Solution for Restful Sleep
Magnesium glycinate offers a safe, effective, and well-tolerated solution for improving sleep in hyperactive children, including those with ADHD. By calming the nervous system, regulating stress hormones, and enhancing melatonin production, this highly bioavailable form of magnesium addresses the root causes of sleep disturbances.
For parents seeking natural ways to support their child’s sleep and manage hyperactivity, magnesium glycinate represents a promising option. Combined with a balanced diet, consistent routines, and professional guidance, it can significantly improve sleep quality and overall well-being.

References
- Enhancement of Learning and Memory by Elevating Brain Magnesium. Retrieved from: https://www.sciencedirect.com/science/article/pii/S0896627309010447
- The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/28445426/
- The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/28445426/
- The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/23853635/
- Subjective effects of glycine ingestion before bedtime on sleep quality. Retrieved from: https://www.researchgate.net/publication/230085537_Subjective_effects_of_glycine_ingestion_before_bedtime_on_sleep_quality
- Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8996025/
- Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/30807974/
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.