Can magnesium help you sleep better? This is a question that many people are asking. Magnesium is an important mineral that plays a role in numerous bodily functions, including muscle function, energy production, and blood sugar regulation (1). It’s also known for its calming effect on the nervous system (2).
This makes it an ideal supplement to take if you’re looking to improve your sleep quality by alleviating insomnia or other sleep disorders. So how exactly does magnesium help you sleep better?
Let’s take a look at the science behind this natural remedy.
Table of Contents
- Magnesium and Sleep: The Basics
- What Are the Best Sources of Magnesium for Sleeping?
- Tips on Getting More Magnesium Into Your Diet for Better Sleep
- 1. Eat Magnesium-Rich Foods.
- 2. Take a Magnesium Supplementation.
- 3. Soak in a Magnesium-Rich Bath.
- 4. Use a Magnesium Spray.
- 5. Get a Massage.
- Possible Side Effects of Taking Magnesium Supplements
- FAQs in Relation to Can Magnesium Help You Sleep Better?
- Which magnesium form is best for sleep?
- How long before bed should I take magnesium?
- How much magnesium should I take for sleep?
Magnesium and Sleep: The Basics
Magnesium is essential for good health, but can magnesium help you sleep better?
Magnesium regulates the body’s sleep-wake cycles, and research shows that magnesium deficiency can lead to insomnia symptoms.
While more research is needed to understand the exact relationship between magnesium and sleep, there are a few things we do know.
For starters, magnesium is involved in the production of the hormone melatonin, the hormone that regulates the body’s sleep-wake cycle. Additionally, magnesium helps relax the muscles and nervous system, promoting better sleep.
If you’re struggling to get a good night’s sleep, increasing your magnesium intake might help. Magnesium-rich foods include dark leafy vegetables, nuts and seeds, fish, and whole grains.
You can also take magnesium supplementation, but be sure to talk to your doctor first to ensure that they’re right for you.
What Are the Best Sources of Magnesium for Sleeping?
The best sources of magnesium include dark leafy greens, nuts and seeds, fish, and whole grains.
You can also get magnesium from supplements, but it’s always best to get nutrients from food first. Magnesium helps the body relax and can improve sleep quality.
If you’re struggling to sleep, consider adding more magnesium-rich foods to your diet or taking a supplement.
Tips on Getting More Magnesium Into Your Diet for Better Sleep
Magnesium plays a role in many biochemical processes in the body, including energy release, DNA synthesis, and muscle contraction.
It’s also involved in the regulation of blood sugar and blood pressure. Getting enough magnesium is important for maintaining good health conditions but can also help you sleep better.
Magnesium helps to regulate the body’s sleep-wake cycle and can promote deeper, more restful sleep. There are many ways to get more magnesium into your diet.
Here are a few tips:
1. Eat Magnesium-Rich Foods.
There are many foods that are rich in magnesium, including dark green leafy vegetables, nuts and seeds, fish, beans, and whole grains. Adding these foods to your diet can help increase your magnesium intake.
2. Take a Magnesium Supplementation.
If you’re not getting enough magnesium from food, you may want to consider taking a supplement. Magnesium supplementation is available in a variety of forms, including capsules, tablets, and powders.
3. Soak in a Magnesium-Rich Bath.
Magnesium can also be absorbed through the skin. Soaking in a magnesium-rich bath can help increase magnesium levels in the body.
Magnesium-rich bath salts are available for purchase online or in health food stores.
4. Use a Magnesium Spray.
Magnesium spray is another option for getting magnesium through the skin. Magnesium spray is available for purchase online or in health food stores.
5. Get a Massage.
Massage therapy can also help increase magnesium levels in the body. Magnesium oil or lotion is often applied to the skin during a massage.
Getting enough magnesium is important for good health and can also help you sleep better. There are many ways to increase your magnesium intake, including eating magnesium-rich foods, taking a supplement, or soaking in a magnesium-rich bath.
Possible Side Effects of Taking Magnesium Supplements
There are a lot of benefits that come with taking magnesium supplements. However, like with anything, there can also be some potential side effects.
It’s important to be aware of these before taking magnesium so that you can be prepared in case any of them occur. The most common side effect of taking magnesium is diarrhea.
This is because magnesium can act as a laxative. If you experience diarrhea, it’s important to drink plenty of fluids to stay hydrated.
You may also want to reduce the dose of magnesium you’re taking or take it with food to help reduce this side effect. Magnesium can also cause nausea and vomiting.
If you experience either of these, it’s important to stop taking magnesium and see a doctor right away. In rare cases, magnesium supplements can lead to more serious side effects like irregular heartbeat, low blood pressure, and difficulty breathing.
FAQs in Relation to Can Magnesium Help You Sleep Better?
Which magnesium form is best for sleep?
There is no definitive answer to this question, as different people may have different opinions on what works best for them. Some people may find that magnesium citrate helps them sleep better, while others may prefer magnesium glycinate.
Ultimately, it is up to the individual to experiment with different forms of magnesium and see what works best for them.
How long before bed should I take magnesium?
Some people may find that taking magnesium right before bed can help them sleep better.
How much magnesium should I take for sleep?
Experts recommend taking between 200 and 400 mg of magnesium per day for optimal sleep quality.
So, can magnesium help you sleep better? Magnesium may be worth considering if you’re looking for a natural way to improve your sleep quality. This mineral has calming effects on the nervous system and can help relieve insomnia and other sleep disorders.
The best sources of magnesium are leafy green vegetables, nuts, seeds, and whole grains. You can also take magnesium supplements to ensure you’re getting enough of this important nutrient.