About a third of the world’s population faces some type of sleep difficulty. The number varies from country to country, but the fact remains that millions and millions of people struggle with getting a good night’s sleep. Anything from high-stress levels to poor mental health could be a reason for this, and just like with any chronic condition, there are different treatments you can try. In the last few years, there’s been a lot of talk about magnesium as a sleeping aid and the benefits it brings.
This makes perfect sense since magnesium is one of the essential minerals for our health and it affects pretty much every process in our metabolism.
As such, not having enough of it can make it difficult for your body to self-regulate and prepare for deep sleep. While there still isn’t any conclusive evidence of exactly how much magnesium can help people suffering from insomnia, some studies show promise. Let’s take a closer look at the role of magnesium in sleep regulation and what makes it so vital.
The Role of Magnesium in the Body
There’s no overstating how big of a role magnesium has in your overall well-being. Not only does it help with enzyme production and blood sugar regulation, but it’s also one of the minerals your body needs the most to function properly.
Every organ needs magnesium, but the catch is, we don’t produce it, the only way to have it in our system is to ingest it. The easiest way to do that is to eat magnesium-rich foods, such as seeds, nuts, legumes, leafy greens, and some meats. Basically, if you have a diverse and moderately healthy diet, your magnesium needs are probably covered.
If you discover you have a magnesium deficiency, you can use supplements to help remedy the problem more quickly. It’s always a good idea to talk to your doctor before you start using supplements so that you know exactly how much and how often you need to take them.
How does magnesium help you relax and sleep?
The connection between magnesium and sleep comes from the parasympathetic nervous system. Proper levels of the mineral help the body regulate the neurotransmitter GABA, which is basically in charge of calming you and preparing you for deep sleep. When there isn’t enough magnesium, it’s more difficult for your nervous system to get the message it’s time to wind down.
What’s more, you need magnesium to produce melatonin, a hormone that directly connected to your sleep cycles. Additionally, if your circadian rhythm is out of whack because of work or stress, your cortisol levels are high in the evening, which impedes deep sleep. Magnesium helps control cortisol levels and reduced cortisol naturally makes it easier for you to go into deep restorative sleep.
The role of magnesium in the body is multifaceted. The processes are interconnected and while it’s certain that the mineral plays a significant part in sleep regulation, it’s hard to determine precisely just how big of a part it is.
The Best Way to Use Magnesium for Sleep
If you want to use magnesium supplements to boost your sleep, there are a few things you should be aware of. First of all, not all types of magnesium are created equal, so not every type of supplement will actually help you sleep better.
The two options you can consider are magnesium citrate and magnesium glycinate, which have a calming effect and can help with stress relief as well. Your doctor can recommend which would be better suited for you.
Another important thing to keep in mind is dosage. The sweet spot for supplement magnesium is 200 mg, though some suggest you can go as high as 350 mg per day. This will also depend on your physician’s advice.
In general, women need a smaller dosage than men – for women, around 300 mg is enough, while men need up to 400 mg. Make sure you don’t use too much magnesium, because it can lead to stomach problems like nausea and diarrhea.
If you’re using magnesium supplements to improve the quality of your sleep, the best time to take them is around 30–60 minutes before you go to bed. This will give it enough time to get absorbed and calm your nervous system.
Other Signs of Magnesium Deficiency
Aside from problematic sleep patterns, there are other symptoms that could point to a magnesium deficiency. These include:
- Constant fatigue that doesn’t go away after sleeping
- Heart palpitations
- Nausea
- Muscle cramps, especially during the night
- Forgetfulness and sudden mood changes
- High blood pressure
- Headaches
While all these symptoms may have a common cause of magnesium deficiency, they could also point to a variety of other health conditions. That’s why it’s crucial to consult your doctor so that you can get a professional opinion and know what your next steps should be.
Conclusion
Improving your sleeping routine and making sure you get enough rest is of utmost importance for your health. When your body doesn’t get the time it needs to replenish, health problems are usually not far behind.
There are definitely benefits to using magnesium to help you on your journey, but remember that your personal needs are unique. While using magnesium for sleep regulation and relaxation may help some, it might not be a good fit for you.
Check-in with your doctor to make sure that this is the right sleeping aid for you, and don’t forget to monitor how much the sleep quality, and with it your life, improves.
