Where to Put Magnesium Oil for Better Sleep

Not being able to fall asleep or stay asleep through the night can be frustrating and impact your quality of life. Magnesium oil is growing in popularity as a safe, natural sleep aid that can help you get the restful sleep you need.

But where exactly should you apply magnesium oil to your body for maximum effectiveness?

In this blog post, we’ll explore the benefits of transdermal magnesium, optimal areas to use magnesium oil before bed, and provide tips on making magnesium oil part of your nightly routine.

Overview of Magnesium Oil

Magnesium oil is a concentrated liquid solution of magnesium chloride diluted with purified water. It is called an “oil” due to its oily texture, but it does not actually contain any oil.

Unlike oral magnesium supplements which must be properly absorbed by the digestive system, transdermal magnesium in the form of magnesium oil is absorbed through the skin. This allows the magnesium to bypass the digestive process and get absorbed directly into the bloodstream for faster results.

When applied topically, magnesium oil can help replenish magnesium levels efficiently. Low magnesium levels are linked to poor sleep quality, so optimizing magnesium levels can promote healthy sleep patterns.

Magnesium oil is considered safe for topical use for most individuals when following the dosage recommendations. However, it’s best to consult your doctor before trying magnesium oil if you have sensitive skin issues or kidney problems.

Now that we’ve covered the basics of magnesium oil, let’s discuss the best areas of your body to apply it before bedtime.

6 Prime Areas to Put Magnesium Oil for Sleep

1. Bottom of Feet

Magnesium Oil foot massage

Applying magnesium oil to the soles of your feet is one of the most effective areas. The bottoms of the feet contain many nerve endings and sweat glands to absorb the magnesium efficiently.

Start by cleaning and drying your feet thoroughly before applying the oil. Use a spray bottle or hands to rub a liberal amount of magnesium oil directly onto the soles of both feet. Let it soak in for 30 minutes before putting on socks.

The rich blood vessels and capillaries under the feet transport the magnesium quickly into the bloodstream. Absorbing magnesium through the feet bypasses the digestive issues that prevent proper absorption from oral supplements.

Putting magnesium oil on the feet releases tension, reduces inflammation, and initiates a state of relaxation to help you unwind before bed. The feet are convenient self-application areas that reap the full benefits of transdermal magnesium absorption.

2. Ankles

Ankles massage Magnesium Oil

The ankles and wrist are effective pulse points to apply magnesium oil for better sleep. These areas have major arteries close to the surface so the magnesium gets circulated efficiently.

After a shower, lightly rub magnesium oil around the sides of your ankles and let it absorb for about 30 minutes before putting on socks. Apply more oil and massage it in to improve circulation if you don’t feel the soothing effects within 15 minutes.

Increasing magnesium absorption through the ankles can promote relaxation, reduce restless legs or leg cramps, and get your mind and body ready for sleep. The ankles also contain reflexology pressure points that correspond to sleep regulation when stimulated.

3. Wrists

Wrists massage Magnesium Oil

Applying transdermal magnesium on the inner wrists is another handy method. The wrists contain major arteries and are easily accessible areas to self-apply magnesium oil.

Clean both wrists thoroughly and allow to dry. Apply a moderate amount of magnesium oil and gently rub it into the skin around the entire wrist for optimal absorption.

Let the oil soak in for 20-30 minutes before putting on wrist coverings or long sleeves. The skin around the wrists quickly absorbs magnesium to increase levels throughout the body.

Increased magnesium intake through the wrists can help stimulate sleep-promoting neurotransmitters in the brain and nervous system. If you experience hand cramps or sore hands, applying magnesium oil to the wrists can also alleviate these issues.

4. Neck

Neck massage Magnesium Oil

The neck area is an effective absorption point with large lymph nodes that transport magnesium oil into the bloodstream. Lymph nodes help filter toxins so magnesium can work optimally.

After showering, pat your neck dry and apply a thin coat of magnesium oil along the sides and back of your neck. Use soothing strokes to gently massage the oil into the skin to boost absorption.

Let the oil soak in fully before going to bed. Magnesium absorption through the neck can promote muscle relaxation to prevent neck tightness and pain. The neck massage motion also releases feel-good endorphins that tell your brain it’s time for rest.

5. Shoulders

Magnesium Oil Shoulders massage

Applying magnesium oil onto the shoulders and upper back is another great trouble spot for sleep issues. Tight, stressed shoulders can make it hard to relax into sleep fully.

After your evening shower or bath, lightly towel dry your upper back and apply magnesium oil onto your shoulders, shoulder blades, and upper back. Use circular massage motions to work the oil into the muscles and joints.

Continue massaging for 5-10 minutes to fully absorb the magnesium through the skin before bed. This can alleviate shoulder and upper back tension that leads to tossing and turning at night.

6. Behind Knees

Behind Knees massage

An often overlooked place to apply magnesium oil is behind the knees. The back of the knees contains many nerve endings and absorbent tissue to take in magnesium efficiently.

Simply spray or rub magnesium oil onto the soft skin surfaces behind each knee. Let it absorb for 20 minutes before putting on pants or pajamas.

Increasing magnesium levels behind the knees can alleviate restless leg syndrome and leg cramps to promote uninterrupted sleep. It also creates an overall sense of relaxation through absorption by the sciatic nerve behind the legs.

Lifestyle Tips for Using Magnesium Oil

  • Use glass spray bottles for ease of application in hard-to-reach areas.
  • Apply onto dry skin right after bathing when pores are open for optimal absorption.
  • Rub in thoroughly until oil is absorbed to prevent transdermal magnesium loss.
  • Start with lower magnesium oil concentrations like 25% if you have sensitivities.
  • Avoid using magnesium oil on wounds, infections, rashes or broken skin.
  • Drink plenty of water to stay hydrated and aid magnesium absorption.
  • Combine with magnesium-rich foods like spinach, avocado, and almonds.
  • Apply nightly 1-2 hours before bed for best sleep benefits.
  • Store magnesium oil in dark glass bottles away from direct sunlight.

Creating a Magnesium Oil Routine

Here are some tips on making magnesium oil part of your nighttime routine:

  • Add magnesium oil application to your evening self-care ritual after showering to wind down.
  • Keep magnesium oil spray next to your bed as a visual reminder before sleep.
  • Apply oil while doing other relaxing wind-down activities like journaling or meditation.
  • Put on comfortable socks and gloves after applying oil to feet and hands to lock in absorption overnight.
  • Apply to different areas on different nights to give your skin a break if needed.
  • Set phone alerts 30 minutes before bed reminding you to apply magnesium oil.
  • Apply light lotion in the morning if your skin feels dry from the oil overnight.

Be consistent and stick with your magnesium oil routine for 2-4 weeks to notice the full sleep benefits. Track your sleep quality over time and adjust your dosage or application areas as needed.

Signs Magnesium Oil is Improving Your Sleep

Here are some positive effects you may notice if magnesium oil is optimizing your magnesium levels:

  • Falling asleep faster at bedtime.
  • Staying asleep through the night.
  • Less restless leg syndrome or cramps.
  • Feeling well rested upon waking up.
  • Having more energy and focus during the day.
  • Improved mood and less stress or anxiety.
  • Less muscle tightness and pain.

Give magnesium oil a try if you experience any of these sleep issues. Be patient and consistent with the topical oil application and see if it helps regulate your sleep.

Potential Side Effects of Magnesium Oil

When used appropriately, magnesium oil is safe for most people. However, some individuals may experience these side effects:

  • Itching, stinging, or mild burning were applied. This typically goes away quickly.
  • Skin redness and dryness with overuse. Adjust dosage and frequency.
  • Upset stomach if too much is absorbed. The lower amount used.
  • Drowsiness the next day. Apply earlier to allow full absorption before bed.

Discontinue use if any irritation or discomfort persists and consult your doctor if pregnant, breastfeeding, or have a medical condition. These side effects are temporary and can be avoided using magnesium oil.

How to Make Your Own Magnesium Oil

Want to save money on store-bought magnesium oil? Making your own magnesium bath flakes or spray oil at home is simple.

Here is an easy DIY magnesium oil recipe:


  • 1/2 cup magnesium chloride flakes
  • 1/2 cup filtered water
  • Small glass spray bottle


  1. Fill a glass jar halfway with magnesium chloride flakes.
  2. Pour filtered water over flakes until jar is full. Stir to dissolve completely.
  3. Transfer magnesium chloride solution into spray bottle.
  4. Label bottle and store away from sunlight until ready to use.

Be sure to patch test diluted oil on your skin before wider application. Adjust the oil strength as needed by using more or less water.


Applying magnesium oil transdermally is an effective, affordable way to increase magnesium absorption in your body for improved sleep quality. Areas like the feet, ankles, neck, and shoulders optimize absorption best.

Consistency is key, so develop a relaxing nightly routine of applying magnesium oil. With regular use, you can start waking up feeling well-rested and restored. Learn here more sleep-related tips and guides.