Magnesium for Sleep

Posted by Darian Dozier on Jul 27, 2022 7:33:00 AM

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In the search for a good night's rest, magnesium has become a supplement of interest lately. Getting good sleep can be hard for a number of reasons. So, if there is anything that can help improve rest, then people are willing to try it. 

Magnesium may offer some benefits, but the research is still very limited. Here is some more information on magnesium and if it may be right for you. 

What is magnesium? 

Magnesium is a micronutrient that is involved in a lot of biological processes including nerve function, regulating blood pressure and blood sugar, and helps build bones and DNA. 

It may also be a very beneficial sleep aid because it can regulate the neurotransmitters that play a role in sleep. Neurotransmitters are chemicals that transmit messages between your brain and your body. Magnesium plays a supporting role in this process. 

Most people who consume a health diet have enough magnesium. Magnesium can be found in leafy greens, legumes, animal products, whole grains and dairy. Magnesium deficiency is very rare in those without additional health issues. However, obesity, diabetes, and other disorders may put individuals at risk for a magnesium deficiency. 

Magnesium for sleep 

People who have taken magnesium and found that it helped went to sleep easier, had better sleep quality, and reduced the symptoms of restless legs syndrome. 

However, magnesium studies are still so new, and the evidence is so sparse, that magnesium is not a definitive treatment. 

Even some with low magnesium sleep just fine, showing that magnesium may not be as beneficial of a treatment. 

Right dosage of magnesium 

Magnesium supplements are safe, but they could interfere with some medications. Talk to your doctor before adding magnesium to your regimen. 

The best supplements are magnesium glycinate and magnesium citrate. Avoid magnesium oxide which Is a stool softener and may cause you to use the bathroom many times throughout the night. 

Take the supplement about 30 minutes before bed time and don't take more than the recommended amount as it can upset your stomach. 

In addition to magnesium, it's important to establish a good sleep routine. Limit caffeine, create a dark and cool sleeping environment and reduce the amount of blue light before bed that can come from your phones, tablets and televisions. 

Other supplements that may be more beneficial for sleep include melatonin, valerian and chamomile tea. If those don't work, then magnesium may be the next best option. 

If you think you sleep troubles go far beyond plain restlessness, then please click the orange button below to take a free online sleep test and talk with a sleep health professional. 

Take a Free Online Sleep Test

Topics: sleep health

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