Magnesium is a mineral that is important for many things in the body, including sleep.
This article will discuss magnesium and its role in getting more restful sleep as well as how to use magnesium to help you sleep better.
What is Magnesium and Why Does It Help You Sleep?
Magnesium helps you sleep in two ways.
First, magnesium is needed to produce melatonin which regulates the body's natural circadian rhythm and promotes better sleep.
Second magnesium stimulates GABA production, a neurotransmitter that can help relax muscles and promote drowsiness.
The lack of magnesium in your diet or too much calcium intake (which blocks magnesium absorption) can lead to magnesium deficiency and imbalances that may interfere with sleep.
The most common way magnesium is used for sleeping is through oral magnesium supplementation in the form of a powder, tablet, or liquid suspension.
However, magnesium can be used topically, through a magnesium bath or foot soak.
There are also some people who prefer to take magnesium before bed by drinking magnesium water.
And magnesium can be used as a nasal spray for sleep in some people with allergies or asthma.
Side Effects of Using Too Much Magnesium: How to Use magnesium Safely
There are few side effects associated with magnesium use, but magnesium can cause stomach cramps or diarrhea if you have low levels of magnesium in your system or take too much magnesium at once.
If this occurs it is best to lower the dose and try again the following night.
Most side effects are due to magnesium irritating the stomach if you have an ulcer or acid reflux.
The side effects of magnesium are more likely when it is taken at higher doses than the recommended magnesium dosage.
When high magnesium doses are taken, it is important to drink plenty of water or other fluids to avoid magnesium coming back up.
Tips for Getting More Magnesium in Your Diet: Magnesium Rich Foods and Supplements
On average, Americans only get about half of their recommended daily amount of magnesium through diet alone (about 400-420 mg).
That leaves many people to find other sources such as magnesium-rich foods or supplements.
Foods high in magnesium include dark leafy greens, nuts and seeds, bananas, beans, lentils.
Magnesium supplements should be magnesium citrate or magnesium glycinate as they have the best absorption rate.
Fun facts about sleep and magnesium:
- magnesium is an essential mineral for many functions in the body including sleep
- magnesium helps produce melatonin which promotes a better circadian rhythm and calms muscles to promote drowsiness
- magnesium deficiency can lead to magnesium imbalance that may interfere with sleep
- these days, most Americans only get about half of their recommended daily amount of magnesium through diet alone
- magnesium can cause stomach cramps or diarrhea if you take too much magnesium at one time and have low levels of magnesium in your system.
- on average, Americans only get about half their recommended daily amount of magnesium through diet so it is important to find other sources such as magnesium-rich foods or supplements
- dark leafy greens, nuts and seeds, bananas, beans, lentils are magnesium-rich foods that can help you get more magnesium in your diet
- magnesium supplements should be magnesium citrate or magnesium glycinate as they have the best absorption rate.
Magnesium is a mineral that helps you sleep better.
It works by helping your muscles relax, and it also reduces anxiety levels which can keep people up at night.
However, too much magnesium in the system can lead to diarrhea or more serious side effects like low blood pressure.
If you want to get enough of this essential nutrient for optimal health, try these tips on how to get more magnesium in your diet!
And don't forget about those fun facts we talked about earlier…
Did you know that our brains need less than an hour of rest per day? Or that older adults require even less time than younger folks?
There are so many interesting things related to sleep and nutrition out there- stay tuned for future blog posts!