Many people face trouble sleeping. In severe cases, there are even people who are unable to break the cycle of insomnia. You try new sleep routines every day and even cut down on your caffeine intake, still, there’s no improvement. so, it is time to make use of this mineral, magnesium. So, in this article, we are going to read about magnesium for sleep.
What is Magnesium?
We have come across magnesium many times in our science textbooks. It is one of the oldest minerals found on earth whose presence is in almost every food. It supports over 600 cellular reactions and helps in the functioning of the heart, brain as well as muscles. Thus, forming an essential part of human health.
Apart from helping the cells and the organs, it also helps the body to deal with conditions such as high inflammation, constipation, and high blood pressure.
Now let’s come to the main point that is the relation between magnesium and sleep. There are chances that magnesium supplements such as magnesium citrate, magnesium oxide, and magnesium chloride, might help you to get back on your sleep cycle. This is how:
1. It gives relaxation to the brain and body
The key to falling asleep faster and having a good night’s sleep is a relaxed mind and body. When the body and mind are stressed it is less likely to get a peaceful sleep.
On the side of the chemical reaction, the parasympathetic nervous system is activated by the presence of magnesium in the body. This part of the nervous system is responsible for the relaxation of the brain and the body.
Magnesium aids the process of activation by regulating neurotransmitters. The next part is to send signals to the brain and the nervous system.
Apart from regulating the neurotransmitters, magnesium also works on the hormone melatonin. This hormone is responsible for maintaining the sleep-wake cycle in one’s body.
The presence of magnesium also does the job by binding into gamma-aminobutyric acid (GABA) receptors. GABA is a type of neurotransmitter that is responsible for quieting the activities of the nervous system.
This is the same neurotransmitter that is also present in sleep drugs such as Ambien.
Thus, by shutting down the nervous system, magnesium relaxes the body and mind. Thus, preparing the body for a peaceful sleep.
2. Less magnesium interferes with sleep
There should be an adequate level of magnesium for sleep. When the level is lower than needed it will interfere with your sleep cycle. This will also cause trouble in sleeping and can even induce insomnia.
It has been scientifically proven that there should be an optimal level of each mineral for a night of normal sleep. Some minerals being high and some being low will result in sleep issues.
There are people with an underlying health condition who deal with a deficiency in magnesium. Some of which are:
- People who deal with digestive issues. Diseases that are concerned with your digestive tract might prevent your body from absorbing minerals and vitamins properly. Thus, resulting in a deficiency in many minerals, including magnesium.
- People who have diabetes. These are the people who also have insulin resistance and deal with excess loss in magnesium levels.
- People who drink a lot of alcohol. This alcohol dependency creates a deficiency in magnesium levels. Especially among those who are heavy drinkers.
- In aged people, they have a magnesium deficiency. Many older adults get less magnesium even from their diet. The reason behind this is their body gets less efficient in absorbing the minerals.
So, in such cases, you might face trouble sleeping.
3. Plays an important role in the quality of sleep
The quality of sleep is determined by the number of hours one sleeps uninterrupted. In this case, magnesium plays a vital role. It not only helps your body to sleep but it also helps one to get peaceful and deep sleep as well.
As mentioned above older people deal with a deficiency in magnesium. In a study conducted recently, aged adults were given 500 gm of magnesium. This resulted in them having a better quality of sleep.
Along with having an adequate level of magnesium, they exhibited a higher level of melatonin and renin as well. These two hormones also help our body to get sleep.
Magnesium supplements were also given to people who deal with intensive insomnia. They showed improvement by having a better quality of sleep
4. It helps in dealing with anxiety and depression
Anxiety and depression are two things that highly affect the quality of sleep. In this case, magnesium has some positive effects on the brain. As it helps in alleviating stress and other negative emotions.
People who deal with mood disorders, anxiety, and fear are often the ones who also have a low level of magnesium in them.
How much magnesium for sleep?
The amount of magnesium one should take depends on the age group one is in. an adult woman should take around 310 to 360 mg of magnesium whereas an adult man should 400 to 420 mg.
You can get magnesium through natural ways too, like drinking water, eating foods such as fish, fruits, cereals, nuts, and green vegetables.
You can also go for supplements for none of the natural ways work. The limit for magnesium supplements lies around 350 mg per day.
Taking magnesium supplements has its risks. Such as it might mess up with your ongoing medications. It might also cause nausea, diarrhea, or cramps.
So, before taking the supplements, it is better to consult a doctor.
The bottom line
At last, magnesium is very likely to improve your sleeping pattern. Try to increase your magnesium intake by having its natural carriers and not its supplements. As supplements might cause certain side-effects including cramps, fatigue, and diarrhea. Always ask a doctor before going for supplements as they will prescribe you after examining your body and your past health.