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We all know that good sleep is essential for feeling our best, but sometimes it feels like no matter what we try, we just can’t get enough rest.
Have you ever thought about supporting sleep with magnesium? Known for its ability to support the nervous system, magnesium is believed by some to help with more restful, restorative sleep. While scientists are still piecing together the full picture of how magnesium impacts sleep, there is some evidence to suggest it might be a helpful supplement to try before bed, especially if other sleep techniques haven’t been working.
Ready to learn more about how magnesium might help you drift off to dreamland? Let’s take a closer look!
Why Magnesium Might be Important for Sleep
Some might consider magnesium to be a natural chill pill for your nervous system. In turn, this mighty mineral might just help promote sleep in several ways:
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Chills out your brain – Regulates GABA, the neurotransmitter that may help your mind slow down and relax.
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Helps set your sleep clock – Boosts melatonin production, so your body knows when it’s time to snooze.
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Keeps stress in check – Lowers cortisol levels, the pesky stress hormone that can throw off your sleep cycle.
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Important for muscle relaxation – An important mineral for muscle relaxation, so you’re not tossing and turning all night.
Scientists are still uncovering all the ways magnesium works, but it could be the supplement you want to help you unwind, reset, and drift off into dreamland with ease.
The Best Magnesium Supplement for Sleep: 2 Different Types
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Magnesium Glycinate - This powerhouse of magnesium and glycine ( which may have its own antioxidant and mental health perks ) is, for many, super easy for the body to absorb, making it potentially a good option for a restful night. Some people believe it might help improve sleep thanks to its calming effects on the nervous system, but studies are mixed.
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Magnesium L-Threonate - This unique form of magnesium, combined with threonic acid, has the special ability to cross the blood-brain barrier. What does that mean for you? It may help boost your brain function and promote relaxation. Plus, one study found it might even improve sleep quality, making it a potential game-changer for your nightly routine!
What the Research Shows: Magnesium for Sleep
Research on magnesium and sleep is promising, but not totally conclusive.
Some studies suggest that having enough magnesium might help you sleep better, with benefits like falling asleep faster, staying asleep longer, and even cutting down on snoring. While some research potentially links magnesium supplementation with better sleep, clinical trials haven’t all agreed on its effects.
Until then, magnesium remains an appealing, though not guaranteed, sleep aid—worth considering if counting sheep isn’t doing the trick. Plus, it’s affordable and widely available, so some experts see little risk in giving it a try for better sleep.
Additional Sleep-Boosting Tips When Taking Magnesium
Want to get the most out of your magnesium supplement? Timing and lifestyle habits can make all the difference!
Timing
For the best results, consider taking your magnesium about 30 minutes before bed. This gives your body time to relax and begin absorbing and utilizing the magnesium effectively.
How Much To Take
The recommended daily amount of magnesium is around 400–420 mg for men and 310–320 mg for women (this does not include pregnant or breastfeeding individuals). It is always a good idea to chat with your doctor before taking magnesium to make sure it’s the right fit for you and to get their expert advice on the perfect dosage!
Lifestyle
But magnesium alone won’t do all the work! To really boost your sleep, think about making a few lifestyle tweaks:
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Create a relaxing bedtime routine to signal your body it's time to unwind.
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Avoid screens: Put away your tech to prevent disrupting your body’s sleep signals.
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Stick to a consistent sleep schedule to help train your body to fall asleep faster.
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Don’t eat heavy meals right before bed, but don’t go to bed hungry either.
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Set up a cozy sleep environment: Keep it cool, dark, and quiet.
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Include physical activity in your daily routine for better rest.
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Manage stress with relaxation techniques like deep breathing or meditation.
These little changes can make a big difference when it comes to getting better sleep!
Frequently Asked Questions
Are there any side effects of taking magnesium for sleep?
When taken appropriately, magnesium is likely safe for most people. High doses most commonly lead to digestive issues like diarrhea, which may be accompanied by nausea and stomach cramping. Of the forms used for sleep, magnesium chloride is more likely to cause stomach issues than glycinate or L-threonate.
What foods are high in magnesium?
Foods rich in magnesium include nuts, seeds, legumes (think beans), whole grains, dark leafy greens, and dark chocolate. Incorporating these into your diet might naturally boost magnesium levels.
Can magnesium make me drowsy during the day?
One study actually explored this question and found that magnesium was not associated with daytime sleepiness, but this study only focused on Chinese adults. So we cannot say for sure that it won’t make you sleepy during the day. If you take magnesium and start to feel sleepy, maybe consider adjusting your dose or switching to nighttime use.
Sweet Dreams With Magnesium
Magnesium may not be a miracle sleep solution, but it certainly may hold potential as a helpful supplement to support sleep quality. With its potential to relax the nervous system, support your sleep-wake cycle, and calm your muscles, it may be a helpful addition to your nighttime routine to help you finally get the peaceful sleep you’ve been craving.
