Why Magnesium For Better Sleep?

Quality sleep is something that we all need but is increasingly elusive for many. One nutrient that often flies under the radar yet plays a crucial role in promoting restful sleep is magnesium. Known as the “relaxation mineral,” magnesium helps support several bodily functions that directly contribute to better sleep quality. Here’s why incorporating magnesium into your daily life can help you achieve deeper, more restful sleep.

1. Magnesium Enhances Sleep Hormone Production

Magnesium plays a vital role in the production and regulation of melatonin, the hormone that signals the body it’s time to sleep, as its required to convert serotonin to melationin. Without adequate magnesium, the body’s melatonin production may be disrupted, which can lead to difficulties falling asleep and staying asleep.

2. Magnesium Calms the Nervous System

Magnesium has a calming effect on the nervous system, helping to reduce the production of stress hormones like cortisol, which can interfere with sleep. By activating the parasympathetic nervous system—the part responsible for helping you relax—it helps prepare the body and mind for restful sleep.

3. Magnesium Eases Muscle Tension and Cramps

For those who struggle with muscle cramps or restless leg syndrome, magnesium can be a game-changer. Its natural muscle-relaxant properties help ease tension and cramps that can keep you tossing and turning throughout the night, leading to more comfortable, uninterrupted sleep.

4. Magnesium Regulates GABA Levels

Magnesium helps regulate the levels of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and sleep. Without enough GABA, the brain remains too stimulated, making it harder to relax and fall asleep. By supporting GABA production, magnesium can promote a more balanced, restful mental state.

5. Magnesium Improves Sleep Quality Over Time

Studies show that regular magnesium intake can improve sleep quality over time. People who consume adequate magnesium tend to fall asleep faster, stay asleep longer, and experience fewer sleep disruptions.

How to Add More Magnesium To Your Day

Magnesium is found in various foods like leafy greens, nuts, seeds, and whole grains. You may also consider magnesium supplements, or even use topical magnesium sprays, lotions, and gels before bed to relax muscles and aid in falling asleep.

Incorporating magnesium into your daily or evening routine could be the missing link in achieving deep, restorative sleep. With its ability to calm the mind, support sleep hormones, and relax muscles, magnesium truly is an essential nutrient for anyone looking to boost their sleep quality naturally.

References

1. Yijia Zhang, Cheng Chen, Liping Lu, Kristen L Knutson, Mercedes R Carnethon, Alyce D Fly, Juhua Luo, David M Haas, James M Shikany, Ka Kahe, Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study, Sleep, Volume 45, Issue 4, April 2022, zsab276, https://doi.org/10.1093/sleep/zsab276

2. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.