Magnesium for Sleep - Sources, Benefits and How to use it?
Written by Mehran Uzair
Last Updated on Mar 13, 2023
Sleep disruptions can take a toll on your health. So 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? Yes, you read that right! Magnesium for sleep is an uncommon remedy but one which can affect your ability to fall asleep quickly. In addition, magnesium has a fantastic effect on your sleep pattern and health benefits. So, just read ahead to know how magnesium is beneficial for sleep and how you can use it.
What Is Magnesium?
Magnesium is a chemical element that is represented by the symbol Mg and the atomic number 12. 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.
Your body requires several essential minerals to function well and 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 excellent 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 does magnesium help you sleep? How much magnesium for sleep do you need? Well, 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.
How Does Magnesium Help You Sleep?
Does magnesium help you sleep? Well, researchers are yet to find a definite answer. However, magnesium deficiency in your body can prevent you from sleeping well. This element is helpful in handling insomnia as well. Lower levels of magnesium lead to fatigue and muscle weakness.
Moreover, it can also lead to anxiety and depression, which can 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. Let’s take a look at some of the other benefits of magnesium.
anxiety and depression, which can 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. Let’s take a look at some of the other benefits of magnesium.
Magnesium Reduces Depressive Symptoms
Around 263 million people across the world suffer from depression. Magnesium for sleep and anxiety can be an effective cure for it. Studies show that magnesium affects the neurotransmitters that lead to depression. Also, taking magnesium for sleep and anxiety 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. You can either opt for the best magnesium supplement for sleep or choose magnesium-rich foods.
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.
Other Benefits Of Magnesium
Some of the other benefits of magnesium include;
- 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.
Now you know what is magnesium good for! Let’s move on to the sources of magnesium.
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.
10 Foods Rich In Magnesium
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 thanks to spinach!
- 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.
- Dark chocolates - If you are looking for a tasty source of magnesium before bed, then dark chocolate is your best option. It is high in magnesium, iron, copper, and manganese.
- Avocados - Avocados are a rich source of magnesium and also contain potassium, B vitamins, and vitamin K, making them a healthier option for you.
These were some of the best types of magnesium for sleep.
Magnesium Supplements
You can take magnesium supplements if you cannot get the daily required amounts from the food you eat. Children between the ages of 1 and 3 need 65 mg of magnesium daily, and children between the ages of 4 to 8 need 110 mg of magnesium every day. For adults and children above the age of 9, 350 mg of magnesium is required. However, it is important to note that too much magnesium can be toxic. So, if you want to take a magnesium sleep aid, you can first check if you are fulfilling the daily requirements before proceeding.
So, when to take magnesium for sleep? It is suggested that the best time to take magnesium for sleep is at least two hours before you hit the sheets.
However, magnesium supplements can be taken any time of the day as long you keep it consistent every day. So, if you are taking magnesium for sleep, it’s best to ensure you take magnesium at night.
And, how much magnesium to take for sleep? Well, magnesium dosage for men is anywhere between 270 to 350 mg, while women must keep it between 280 mg to 300 mg.
Magnesium Oil
If you have heard about magnesium oil, you probably have a lot of questions. The first one being what it is. Well, magnesium oil is a blend of magnesium chloride flakes and water, which gives you an oil feel when mixed. So, technically, it is not an oil but gives you the feel of one.
So, how to use magnesium oil for sleep? It is simple. You just apply the oil topically on your skin and you are good to go. You can use magnesium oil on feet for sleep as it will not make you feel uncomfortable as you doze off. Magnesium spray for sleep is also available to make it easier to use.
What Happens When You Don't Have Sufficient Magnesium?
A deficiency of magnesium can lead to several health problems. For example, 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 mineral deficiency increases the risk of Type 2 diabetes.
- Osteoporosis – Magnesium helps 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.
Side Effects Of Magnesium
Now that you have understood all the benefits of magnesium let’s also talk about magnesium for sleep side effects. 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. If your magnesium intake is within the daily permissible limit, there is nothing to worry about.
Magnesium glycinate is, however, one of the safest forms of magnesium. You can also opt for magnesium citrate for sleep. 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.
Magnesium Vs Melatonin
Apart from magnesium, you must have also heard about melatonin and how it can aid your sleep. So, let’s dig deep and learn more about magnesium and melatonin for sleep and which is the best for you!
While melatonin has been a popular sleep supplement for decades now, magnesium is a new entry that preps you well for a sound sleep. Melatonin comes from serotonin, a neurotransmitter that sends the required signals to the brain, telling it that now it is time to sleep. This is great for people who travel between time zones as a melatonin supplement aids circadian rhythm support and can help you fall asleep.
Now, coming to magnesium for sleep is a mineral that can offer more than sleep. Also, different types of magnesium supplements offer different impacts on the body. For example, magnesium glycinate helps promote good sleep.
Another advantage of magnesium for sleep is that it aids sleep efficiency and sleep time. This means you will be able to enjoy deeper and high-quality sleep with magnesium. So, when it comes to melatonin vs magnesium for sleep, it all depends on you. If you want quick sleep, melatonin can work, while for quality, it’s best you choose magnesium for sleep.
Conclusion
Sleep deprivation will not only lead to poor health. It will also lead to an unhappy life. So, if you are still wondering is magnesium good for sleep, the answer is yes. Taking magnesium for sleep is a unique yet effective solution. And the best form of magnesium for sleep is the one you are comfortable with. We hope this article helps you to understand what you need.
