- Linkedin Share
- Twitter Tweet
- Email Share
- Copy link Copy link Copied to clipboard
Sleep is the cornerstone of physical health and mental wellbeing, yet achieving quality rest can be elusive for many. Among the many strategies to improve sleep, magnesium has gained attention for its role in promoting relaxation and enhancing rest quality. Explore how magnesium enhances sleep, where you can incorporate sources into your diet and lifestyle, in addition to other supplements that can support a restful night’s sleep.
Magnesium: The Sleep-Supporting Mineral
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including those that regulate the nervous system and promote muscle relaxation. When it comes to sleep, magnesium’s effects are particularly notable for its ability to calm the body and mind.
How Magnesium Affects Sleep
- Calming the Nervous System
Magnesium helps regulate neurotransmitters like gamma-aminobutyric acid (GABA), which inhibits overactive neural activity. This calming effect on the nervous system makes it easier to transition into a relaxed state conducive to sleep.
- Reducing Stress Hormones
High levels of cortisol, the stress hormone, can make it difficult to fall asleep. Magnesium helps balance cortisol levels, enabling the body to wind down naturally. High cortisol can result in weight gain, high blood pressure, high blood sugar and other symptoms — if you are concerned you may have high cortisol, it’s advised to get this tested with your GP to address the cause.
- Muscle Relaxation
Magnesium supports the relaxation of skeletal muscles and can help alleviate physical tension or cramps that disrupt sleep.
- Improving Sleep Disorders
Studies suggest that magnesium supplementation may benefit people suffering from insomnia, especially when paired with other lifestyle adjustments such as exercise, a healthy diet and good sleep hygiene.
How to Incorporate Magnesium
- Food Sources: Dark leafy greens, nuts (especially almonds), seeds, whole grains, and dark chocolate are all rich in magnesium.
- Supplements: Magnesium Bisglycinate is the best option for sleep support, as it’s easily absorbed and gentle on the stomach. Magnesium L-Theronate, Citrate and Malate are also suitable options. Avoid Magnesium Oxide and Sulphate as they are poorly absorbed, and Oxide is particularly harsh on the digestive system. As most people are generally getting magnesium naturally through diet, 50mg is a standard dosage. However, those who exercise frequently can benefit from higher dosages of 200mg. When incorporating supplements, it’s essential to consult with a healthcare provider to ensure they are safe and suitable for your individual needs.
- Magnesium Baths: Epsom salt baths allow magnesium to be absorbed through the skin, providing a soothing pre-bedtime ritual.
Other Supplements to Support Sleep
While magnesium is an effective sleep aid, other supplements can also enhance rest quality when used appropriately.
- L-Theanine
Found in green tea, L-theanine promotes relaxation without sedation. It supports the production of calming neurotransmitters and may help reduce anxiety that interferes with sleep. - Valerian Root
An herbal remedy used for centuries, valerian root can ease mild insomnia by reducing anxiety and promoting relaxation. - Ashwagandha
This adaptogenic herb may help reduce stress and promote calm, indirectly enhancing sleep quality.
Improving sleep quality isn’t about relying solely on supplements or making drastic lifestyle changes. It’s about creating a balance between supportive habits and targeted nutritional interventions like magnesium. With consistent effort, these tools can help you enjoy deeper, more restorative sleep, leading to better physical health, enhanced mental clarity, and greater energy throughout the day.