Sleep disruptions often stem from a prevalent issue - here's how to rectify it.
Magnesium, a mineral naturally occurring in your bones, plays a crucial role in regulating the brain's major inhibitory neurotransmitter, GABA, which calms the nervous system and promotes sleep. This mineral, often found in supplements such as magnesium glycinate, citrate, and oxide, has been linked to improved sleep quality and duration, particularly for those with insomnia or low magnesium levels.
According to scientific findings, magnesium supplements can help reduce sleep onset latency (time to fall asleep) and early morning awakenings. They also aid in creating optimal physiological conditions for restorative sleep, such as reducing nighttime anxiety and muscle tension, which facilitate deeper and more efficient sleep cycles.
Magnesium glycinate, a form of supplement often recommended for sleep support, is known for its calming effects and good bioavailability. Taking it about 30 to 60 minutes before bedtime may help you fall asleep faster and stay asleep longer. On the other hand, magnesium citrate, while bioavailable, is more commonly used for digestion and may not promote sleepiness as strongly. Magnesium oxide, though high in magnesium per dose, is not absorbed as well as the others and is primarily used for relieving heartburn or constipation.
A review from February 2022 noted that observational studies often find an association between higher magnesium levels and better sleep quality. However, randomized clinical trials have yielded less consistent results, so more research is needed before confirming a definitive causal relationship between magnesium supplementation and improved sleep.
If you have a particularly stressful lifestyle, combining magnesium and vitamin B6 could be a great option for unwinding in the evening. Some studies suggest that this combination can help reduce stress and potentially lead to better sleep. Similarly, vitamin B6 supplements may improve sleep quality and decrease symptoms of restless legs syndrome, a sleep disorder.
In addition to supplements, you can also obtain magnesium from your diet. Foods rich in magnesium include spinach, nuts like almonds and peanuts, wholemeal bread, fish, seeds, beans, and dark chocolate. Flaxseed, with 392mg of magnesium per 100g, is a 'superfood' rich in this essential mineral.
Opting for magnesium powder that can be added to water is another way to get magnesium into your diet. There are also bedtime drinks available that pair magnesium with other sleep-inducing ingredients like vitamin B6 and L-Theanine.
While magnesium supplementation shows promise for improving sleep quality and duration, findings from clinical trials are mixed, and the effectiveness can depend on the supplement type and individual factors. If you're looking for a magnesium supplement for sleep, magnesium glycinate might be a good choice.
Sources:
[1] Nava Health. (n.d.). Magnesium Glycinate: A Highly Bioavailable Form of Magnesium that Shows Promising Results in Improving Sleep Quality. Retrieved from https://www.navanutrition.co.uk/blogs/navanutrition/magnesium-glycinate
[2] Healthline. (2021, June 11). Magnesium for Sleep and Insomnia. Retrieved from https://www.healthline.com/nutrition/magnesium-for-sleep
[3] Self NutritionData. (n.d.). Magnesium Content in Foods. Retrieved from https://nutritiondata.self.com/facts/minerals/263/2
[4] National Library of Medicine. (n.d.). Magnesium and sleep. Retrieved from https://medlineplus.gov/ency/article/007963.htm
- Incorporating knitting and crochet, hobbies known for their calming effects, can help promote relaxation and reduce stress levels before bedtime, potentially improving sleep quality.
- Sewing, another activity that requires focus and patience, can serve as a form of meditation, allowing the body to wind down and prepare for sleep, contributing to better mental health and wellness.
- A balanced diet rich in magnesium, a mineral found in foods like spinach, nuts, seeds, and dark chocolate, can contribute to overall health-and-wellness and potentially aid in achieving a good night's sleep.
- Regular consumption of bedtime drinks that combine magnesium with other sleep-inducing ingredients like vitamin B6 and L-Theanine can be a natural and effective method for promoting sleep, especially for individuals dealing with stress or sleep disorders like restless legs syndrome.
