Parasomnia Sleep Disorders: What They Are and How Natural Supplements Can Help

You're exhausted. You go to bed. You wake up — but not because you chose to. Maybe you've been told you sleepwalk. Maybe you wake up in a panic with your heart racing, unable to remember why. Maybe your legs won't stop moving, your body won't settle, and sleep feels like something that happens to other people.

If this sounds familiar, you may be experiencing a parasomnia — a category of sleep disorder that goes well beyond simple insomnia and is far more common than most people realise.

The good news? There are natural ways to support your nervous system, calm the body before bed, and improve sleep quality — without relying on medication. Let's break down what parasomnia actually is, why it happens, and what you can do about it naturally.

Table of Contents

What Is Parasomnia?

Parasomnia is an umbrella term for a group of sleep disorders characterised by abnormal behaviours, movements, emotions, perceptions, or dreams that occur while falling asleep, during sleep, or while waking up.

Unlike insomnia — which is simply the inability to fall or stay asleep — parasomnias involve the brain becoming partially active during sleep transitions, triggering involuntary physical or emotional responses. The person is often unaware it's happening, and may have no memory of the event in the morning.

Parasomnias can affect children and adults alike, and while some are relatively harmless, others can significantly disrupt sleep quality, cause injury, and take a serious toll on daily functioning and mental health.

Types of Parasomnia Sleep Disorders

Parasomnias are broadly divided into two categories — those that occur during non-REM (NREM) sleep, and those that occur during REM sleep.

NREM Parasomnias

Sleepwalking (Somnambulism)
One of the most well-known parasomnias — the person gets up and moves around during deep sleep, often with eyes open but glassy, unresponsive to their environment. They typically have no memory of the episode.

Sleep Terrors (Night Terrors)
Different from nightmares, sleep terrors involve sudden arousal from deep sleep with intense fear, screaming, and physical agitation — often with no dream recall. They are more common in children but can persist into adulthood.

Confusional Arousals
Waking up in a state of confusion — disoriented, slow to respond, sometimes distressed — without fully coming to consciousness. Common in children and in adults who are sleep-deprived.

Sleep-Related Eating Disorder
Eating during partial arousal from sleep, often with no memory of it. Can involve unusual food combinations and pose health risks over time.

REM Parasomnias

REM Sleep Behaviour Disorder (RBD)
During normal REM sleep, the body is temporarily paralysed. In RBD, this paralysis is absent — meaning people physically act out their dreams, sometimes violently. It is more common in older adults and has been linked to certain neurological conditions.

Nightmares
Vivid, distressing dreams that cause awakening from REM sleep. Chronic nightmares — particularly those linked to trauma or anxiety — are classified as nightmare disorder and can significantly impair sleep quality and daytime wellbeing.

Sleep Paralysis
Waking up temporarily unable to move or speak, often accompanied by vivid hallucinations. While frightening, it is generally harmless and brief.

Other Sleep Disorders Often Grouped with Parasomnia

Restless Legs Syndrome (RLS)
An overwhelming urge to move the legs — particularly at night — accompanied by uncomfortable sensations. It can make falling asleep extremely difficult and is often linked to magnesium and iron deficiency.

Teeth Grinding (Bruxism)
Grinding or clenching the teeth during sleep, often linked to stress and nervous system dysregulation. Can cause jaw pain, headaches, and dental damage over time.

What Causes Parasomnia?

The causes of parasomnia are multifactorial, and often several contributing factors overlap.

Stress and Anxiety

One of the most consistent triggers for parasomnia episodes is elevated stress and anxiety. A nervous system stuck in "fight or flight" mode struggles to transition smoothly through sleep stages, making partial arousals more frequent and more intense.

Sleep Deprivation

Ironically, the more sleep-deprived you are, the more likely you are to experience parasomnia episodes. The brain attempts to compensate with deeper, more intense sleep — which increases the likelihood of partial arousals and disrupted transitions.

Magnesium Deficiency

Magnesium plays a critical role in nervous system regulation and sleep quality. Low magnesium levels are strongly associated with poor sleep, restless legs, teeth grinding, muscle tension, and heightened stress responses — all of which can contribute to or worsen parasomnia symptoms.

Medications and Substances

Certain medications — including some antidepressants, sedatives, and beta-blockers — can trigger or worsen parasomnia episodes. Alcohol, while it may help you fall asleep initially, significantly disrupts REM sleep and increases the likelihood of abnormal arousals.

Irregular Sleep Schedules

Shift work, jet lag, and inconsistent sleep times disrupt the circadian rhythm and sleep architecture, making parasomnia more likely.

Underlying Conditions

Conditions including PTSD, anxiety disorders, sleep apnoea, and certain neurological conditions can all contribute to parasomnia. If episodes are frequent or severe, a sleep specialist assessment is recommended.

Natural Ways to Support Better Sleep

While severe or persistent parasomnia warrants professional assessment, there is a great deal you can do naturally to support your nervous system and improve the quality of your sleep.

Establish a Consistent Sleep Routine

Going to bed and waking at the same time every day — even on weekends — is one of the most powerful things you can do for sleep architecture. Consistency trains your circadian rhythm and makes smooth transitions between sleep stages more likely.

Wind Down Properly

The hour before bed matters enormously. Reduce screen exposure, dim the lights, avoid stimulating content, and create a calming pre-sleep ritual. Your nervous system needs a runway to land on — not a sudden drop into bed after scrolling for two hours.

Manage Stress Actively

Chronic stress is one of the biggest drivers of disrupted sleep. Breathwork, meditation, gentle yoga, journalling, and time in nature are all evidence-informed strategies for bringing the nervous system out of fight-or-flight mode before sleep. For more practical strategies, see our guide: How to De-Stress and Sleep Better 

Reduce Alcohol and Caffeine

Both significantly disrupt sleep quality alcohol by fragmenting REM sleep, caffeine by blocking adenosine receptors that drive sleep pressure. Cutting off caffeine by 2pm and limiting alcohol — particularly in the evening — can make a noticeable difference.

Support Your Nervous System with Natural Supplements

This is where targeted nutritional supplementation can genuinely move the needle — particularly magnesium, which has one of the strongest evidence bases of any natural sleep support nutrient. California poppy is another excellent natural option worth exploring see: Natural Sleep Remedy — The Benefits of California Poppy 

Why Magnesium Is a Game-Changer for Sleep

Magnesium is involved in over 300 biochemical reactions in the body — and sleep regulation is one of the most important. Here's why it matters so much:

It Activates the Parasympathetic Nervous System

Magnesium helps activate the "rest and digest" branch of the nervous system, counteracting the stress response and helping the body shift into a state that's conducive to sleep. Low magnesium essentially keeps your nervous system stuck in a state of low-level alertness — making deep, restorative sleep much harder to achieve.

It Regulates GABA

GABA is the brain's primary inhibitory neurotransmitter — the chemical that quiets neural activity and promotes relaxation. Magnesium is essential for GABA function. Without adequate magnesium, the brain struggles to "switch off" at night.

It Reduces Cortisol

Magnesium helps regulate cortisol — the stress hormone that, when elevated at night, makes falling and staying asleep difficult. Magnesium supplementation has been shown to help reduce nighttime cortisol levels and improve sleep onset.

It Supports Muscle Relaxation

Magnesium is a natural muscle relaxant. It plays a key role in reducing the muscle tension, cramping, and restless legs that can keep people awake — or wake them during the night.

Magnesium Capsules vs Powder vs Liquid — Which Is Best?

Not all magnesium supplements are created equal — and the form you choose affects both absorption and effectiveness.

Form Pros Cons
Powder Highly absorbable, easy to adjust dose, can include multiple magnesium forms in one blend, pleasant to take as a drink before bed Requires mixing, less portable than capsules
Capsules / Tablets Convenient, portable, easy to take daily Often contains only one form of magnesium, slower to absorb than powder, harder to adjust dose
Liquid / Topical Fast-acting for localised muscle relief (topical), easy for those who dislike swallowing supplements Variable absorption, often less consistent dosing, topical forms less effective for systemic sleep support

Our Verdict

For sleep support specifically, a high-quality magnesium powder blend is our pick — particularly one that combines multiple forms of magnesium for broader systemic effect. Taken as a warm drink before bed, it's absorbed quickly, helps signal to the body that it's time to wind down, and has the added benefit of creating a calming pre-sleep ritual.

Our Ultra Magnesium Super Blend

If you're looking for a comprehensive, highly absorbable magnesium supplement specifically designed to support sleep, stress, and nervous system health, our Ultra Magnesium Super Blend was formulated for exactly that.

Here's what makes it different:

  • Multiple forms of magnesium — combining different magnesium compounds to support absorption, nervous system function, muscle relaxation, and sleep quality simultaneously
  • Specifically formulated for sleep and stress support — not just a generic magnesium supplement, but a targeted blend designed to address the root causes of poor sleep and nervous system dysregulation
  • Easy to take as a nightly drink — mix it into warm water before bed to create a calming, sleep-supporting ritual
  • Clean formula — no unnecessary fillers or artificial additives

150g per bag. Simple, effective, and designed for consistent nightly use.

Shop Ultra Magnesium Super Blend

Our Simple Recommendation

If parasomnia or poor sleep quality is affecting your daily life, the most powerful thing you can do is support your nervous system from the inside out — consistently, and naturally.

Start with a consistent sleep routine, active stress management, and reduced alcohol and caffeine. Then add our Ultra Magnesium Super Blend to your nightly routine — taken as a warm drink before bed — to give your nervous system the magnesium it needs to genuinely wind down.

If your parasomnia episodes are frequent, severe, or worsening, please speak to your GP or a sleep specialist. Natural support works best as part of a broader approach — not as a standalone fix for complex sleep disorders.

👉 Try it here →

FAQs

What is parasomnia and is it dangerous?

Parasomnia refers to a group of sleep disorders involving abnormal behaviours, movements, or experiences during sleep. Most parasomnias are not dangerous, but some — such as REM sleep behaviour disorder or sleepwalking in unsafe environments — can pose a risk of injury. If episodes are frequent, severe, or worsening, it's important to speak with a GP or sleep specialist.

Can magnesium help with parasomnia and sleep disorders?

Yes — magnesium plays a key role in nervous system regulation, GABA function, cortisol management, and muscle relaxation, all of which directly influence sleep quality. Magnesium deficiency is strongly associated with poor sleep, restless legs, teeth grinding, and heightened stress responses. Supplementing with a high-quality magnesium blend can make a meaningful difference to sleep quality and nervous system calm.

What triggers parasomnia episodes?

Common triggers include stress and anxiety, sleep deprivation, alcohol, certain medications, irregular sleep schedules, and magnesium deficiency. Identifying and addressing your personal triggers — alongside natural nervous system support — is the most effective approach to reducing episode frequency.

Is parasomnia more common in women?

Some forms of parasomnia — particularly those linked to stress, anxiety, and hormonal fluctuation — are more commonly reported in women. Perimenopause and menopause can significantly disrupt sleep architecture and increase the likelihood of sleep disturbances, including parasomnia-like episodes.

How long does it take for magnesium to improve sleep?

Many people notice an improvement in sleep quality within 1–2 weeks of consistent daily magnesium supplementation. Like most nutritional interventions, the benefits build over time — so daily use is key. Taking magnesium as a warm drink approximately 30–60 minutes before bed can also support a calming pre-sleep routine.

Can I take magnesium every night for sleep?

Yes — magnesium is safe for daily use and many people take it nightly as part of their sleep routine. It is a naturally occurring mineral that the body requires consistently, and daily supplementation is both safe and beneficial for most adults. As always, if you have a health condition or are taking medications, check with your healthcare provider first.

References

  1. Turmeric Australia. How to De-Stress and Sleep Better. Turmeric Australia Blog.
  2. Nature's Help. Natural Sleep Remedy — The Benefits of California Poppy. Nature's Help Blog.
  3. Healthline. Magnesium and Sleep — How It Works. Healthline.

About the Author

This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.

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