No one likes to stay awake at night. But is magnesium the solution you’re looking for?
If you’ve ever experienced a sleep disorder, then you know all too well what it’s like to not be able to sleep at night, ensuring you get the rest you need to get on with your daily routine the next morning.
Sleep is a precious time for the body to recover, eliminate everything harmful and get back into action healthy. It is, therefore, necessary to ensure that we sleep enough and quality, as in this way we ensure the health of the entire organism.
If you are facing difficulties, surely you are looking for a way to solve them. If you’ve already done some research, chances are you’ve read about the potential benefits of magnesium supplements. Magnesium is a mineral that occurs naturally in the body, participating in many functions.
“It affects energy production, the cardiovascular and nervous systems. Proper muscle and nerve function is also supported by magnesium, which can be helpful in relieving pain from muscle cramps, period cramps, and headaches,” says clinical psychologist Shelby Harris.
How does magnesium relate to sleep?
“Magnesium can support deep, restorative sleep by maintaining healthy levels of GABA, a sleep-promoting neurotransmitter,” explains clinical psychologist Michael Breus. People who have low magnesium levels tend to experience restless sleep and wake up a lot during the night.
Magnesium deficiency can occur due to hormone replacement therapy or taking certain types of medications, such as birth control pills, antibiotics, antacids, corticosteroids, and blood pressure medications. In these cases, a supplement can help ensure better quality sleep.
It should be noted, however, that according to Harris, the effectiveness of magnesium supplements on better sleep has not been scientifically proven, but there are promising research findings to support her.
“Many magnesium-deficient people experience insomnia, and when they take the supplements they report improved sleep quality,” claims Breus.
How to incorporate magnesium supplements into your daily routine
Dr. Harris recommends consulting a doctor before starting a magnesium supplement to confirm it’s the right solution for your sleep problems.
In general, it is considered safe to take magnesium once a day, with an average dose of 270 – 400 mg for adult and adolescent males and 280 – 300 mg per day for adult and adolescent females, according to the recommendations of the Mayo Clinic, which suggests taking supplement ideally about 30 minutes before going to bed.
It’s also important to be aware that you may experience side effects, such as intestinal problems, as well as ineffective absorption of medications such as antibiotics, Breus points out.
Finally, before resorting to supplements, try to ensure adequate amounts of magnesium through your diet. Foods rich in magnesium include dark leafy green vegetables, nuts, seeds, broccoli, oranges and sardines. “The effects of a well-balanced diet will be far greater on your overall health and well-being,” emphasizes Harris.
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