Should You Take Magnesium for Sleep?
Posted By Vaibhavi K on Jul 10, 2021
Sleep disruptions can take a toll on your health. Making specific lifestyle changes to improve your sleep pattern is one of the first things you should try. But did you know that not consuming enough magnesium may be contributing to your sleeplessness?
Magnesium for sleep is an uncommon remedy but one which can affect your ability to fall asleep quickly. Magnesium has an amazing effect on your sleep pattern along with health benefits.
What Is Magnesium?
Your body requires several essential minerals for functioning well. Magnesium is one of them. However, the body does not produce it naturally.
Most of your magnesium comes from food. Bananas, legumes, and some seeds are great sources of magnesium. Magnesium is vital for your bone health. Moreover, it also promotes the healthy functioning of other organs in your body, like the heart and brain.
But, how much magnesium for sleep do you need? According to the National Institute of Health, an average adult male requires 400 mg of magnesium daily, and an adult female needs 310 mg of it. Magnesium helps to lower your blood pressure and induce deep sleep.
In contrast, magnesium deficiency can lead to insomnia and other sleep disorders. Check out our blog to find out how much sleep you need for a healthy life.
How Does Magnesium for Sleep Help?
Does magnesium help you sleep? Well, researchers are yet to find a definite answer. However, the deficiency of magnesium in your body can prevent you from sleeping well.
Lower levels of magnesium lead to fatigue and muscle weakness. Moreover, it can also lead to anxiety and depression. That will further hamper your sleep quality.
In such cases, doctors recommend an additional dosage of magnesium to help you sleep better. Studies show that increased magnesium intake can reduce the levels of the stress hormone- cortisol in your body. As a result, you feel more relaxed and can fall asleep easily.
It reduces depressive symptoms
Around 263 million people across the world suffer from depression. Magnesium can be an effective cure for it. Studies show that magnesium affects the neurotransmitters that lead to depression.
Moreover, taking magnesium for sleep and anxiety also prevents mood swings and helps you fall asleep faster.
Magnesium helps deal with restless leg syndrome
Have you ever felt an irresistible desire to move your legs at night? If yes, then there are chances that you suffer from Restless Leg Syndrome. This restlessness can prevent you from falling asleep or even wake you up in the middle of your sleep.
Studies show that magnesium can help reduce Restless Leg Syndrome and help you get some peaceful sleep at night.
Magnesium Improves Your Digestive Health
Indigestion can lead to feelings of heartburn and interfere with your sleep schedule. Magnesium can relax the muscles of your digestive tract and neutralize your stomach acids. So, if acidity is preventing you from getting a sound sleep, magnesium may help.
Want to know more hacks to sleep better? Read 5 easy ways to fix your sleep schedule.
Benefits of Magnesium for Sleep
- It can help prevent Type 2 diabetes as magnesium helps break down sugars in your body.
- Magnesium can prevent bone loss if you have developed osteoporosis.
- It can reduce the risk of cardiovascular diseases. Magnesium regulates your blood pressure.
- Magnesium is also effective in dealing with migraine-related headaches. However, you should always consult a doctor before taking magnesium for headaches.
Sources of Magnesium
Having a balanced diet will ensure you get the required dosage of magnesium. After all, it is best to get your nutrients from food over supplements.
Both tap water and bottled mineral water are excellent sources of magnesium. However, the amount differs from place to place.
What Are Magnesium Rich Foods?
Let us look at the foods you can include in your daily diet to get an adequate amount of magnesium.
- Bananas – Apart from other minerals, bananas are rich sources of magnesium. One banana a day can boost your productivity and help you deal with lethargy.
- Green leafy vegetables – Spinach is an excellent source of magnesium. No doubt, Popeye the sailor had strong muscles.
- Legumes – If you include a variety of pulses, beans, and peas in your diet, you don’t have to worry about magnesium deficiency
- Nuts – Cashews, almonds, and peanuts not only strengthen your bones but can also help you sleep better.
- Seeds – Sunflower and sesame seeds are rich in magnesium
- Chicken – Chicken breast is an excellent source of magnesium
- Salmon – If you are fond of fish, salmon can help meet your body’s magnesium requirements.
What Makes You Deficient in Magnesium?
Certain groups of people are more prone to magnesium deficiency.
- Those with digestive disorders – People who have problems with their digestive tract might have difficulty absorbing vitamins and minerals.
- People who consume a lot of alcohol – Drinking alcohol frequently may lead to a deficiency of magnesium.
- People with diabetes – Insulin resistance can lead to excessive loss of magnesium from your body, thereby leading to its deficiency.
- Older people – As you grow old, your body’s capacity to absorb magnesium decreases.
What Happens if You Don’t Have Sufficient Magnesium?
A deficiency of magnesium can lead to several health problems. A study conducted by the International Life Sciences Institute shows that not having sufficient magnesium in your body can lead to the following health problems.
- Hypertension and Cardiovascular Diseases – Magnesium helps regulate normal blood pressure. Therefore, a deficiency of this mineral can lead to hypertension and heart diseases.
- Type 2 Diabetes – Magnesium helps regulate glucose levels in your blood. So, a deficiency of the mineral increases the risk of Type 2 diabetes.
- Osteoporosis – Magnesium helps to activate the bone protecting element in vitamin D. So, magnesium deficiency in older age leads to an increased risk of osteoporosis.
- Migraine and Headache – A deficiency of this mineral can make you more prone to migraine headaches. Therefore, doctors often prescribe an extra dose of magnesium to treat migraines.
How to Use Magnesium for Sleep?
Before asking when to take magnesium for sleep, consider switching to a balanced diet. Make sure you include fresh vegetables, fruits, and whole grains. If you are unable to sleep at night, get in touch with your doctor immediately. They may suggest magnesium supplements for you.
You can take magnesium before bed, but make sure you take it at least a couple of hours before sleeping. Alternatively, you can consume it during the day.
If you are on other medications like antibiotics, keep a gap of 2 to 3 hours between the two.
You can also use magnesium oil for sleep. Spray it on your skin and gently rub the area. You can use it before bed or after working out. It will help you calm down and relax, thereby helping you fall asleep faster.
What Are the Side Effects of Magnesium for Sleep?
Excess magnesium can cause digestive problems. Since magnesia is often used as a laxative, you might experience diarrhea if you consume it beyond the daily recommended limit. You may also experience stomach cramps.
Extremely high doses of magnesium can cause magnesium toxicity. As a result, your kidney and heart functions may get impaired. However, that is possible only if you consume a very high dose.
There is nothing to worry about if your magnesium intake is within the daily permissible limit.
Magnesium glycinate for sleep is, however, one of the safest forms of magnesium. It gets absorbed quickly and does not cause diarrhea.
If your doctor advises you to take a supplement, make sure you use the best magnesium supplement for sleep.
A Sleepy Final Word
Sleep deprivation will not only lead to poor health. It will also lead to an unhappy life. Taking magnesium for sleep is a unique yet effective solution. We hope this article helps you to understand what you need.
Which is better for sleep – magnesium or melatonin?
Magnesium and melatonin for sleep are equally good. While magnesium is a mineral, melatonin is a hormone. Taking both together might help you sleep peacefully. Do consult your doctor before taking any of these supplements.
How long does it take for magnesium to work for sleep?
It can take a couple of hours for magnesium to help you relax. So, what is the best time to take magnesium for sleep? Take it a couple of hours before going to bed.
If you are using magnesium oil on your feet or using a magnesium spray for sleep, apply it for at least one hour before hitting the bed. That will give it enough time to get absorbed in your body.
What is the best time to take magnesium for sleep?
You can take a magnesium sleep aid at night for the best results. Taking it before going to bed will help you get some sound sleep. Additionally, taking magnesium supplements during the day is also a good idea.
What is the best form of magnesium for sleep?
The best type of magnesium for sleep is your food. However, if your diet is not fulfilling your magnesium requirements, you can go for supplements. Magnesium citrate for sleep is a common supplement suggested by doctors.
Is it okay to take magnesium every night?
You can take magnesium every night but make sure you follow the magnesium dosage for sleep. Taking excess of it can lead to several side effects. Ensure that your daily dosage does not exceed 350-400 milligrams.