There are several causes of insomnia, including illness, pain, medications, and anxiety. In the UK alone, more than a third of the population is suffering from insomnia. Some of the methods you can try to overcome insomnia include reducing caffeine intake and making changes to your sleep cycle. You can also change your lifestyle to break the cycle of insomnia. However, these methods might not help you. The best way of overcoming your sleep troubles is by turning to magnesium. Keep reading to learn more about magnesium supplements for sleep.
Overview
Magnesium is an essential mineral for human health. It is used in several cellular reactions in your body. Apart from that, it also promotes heart, muscle, bones, and brain function. Its supplements fight inflammation, lower blood pressure, and prevents constipation. Magnesium supplements also reduce anxiety and treat insomnia. You must get it from outside sources since your body does not produce magnesium. The following are magnesium-rich foods:
- Dairy products
- Dark leafy greens
- Legumes
- Meat
- Coffee
- Vegetables like broccoli and squash
- Chocolate
- Unprocessed whole grains
- Sunflower, sesame seeds, almonds, cashews, and other seeds and nuts
What causes loss of sleep?
Your sleeping troubles could be the result of various factors. Among the reasons why you might be struggling to sleep, include your lifestyle, anxiety, depression, physical illness, neurological problems, and medications. A combination of these factors can worsen existing sleep disorders or initiate insomnia. 1
The best magnesium supplement for sleep
Magnesium citrate is the best form of magnesium for sleep and anxiety. This supplement will help you overcome your sleep troubles by enabling your body to ingest magnesium-rich foods. The supplement works by increasing fluid in your small intestine and takes 30 minutes to 6 hours to produce a bowel movement. It is best to take magnesium citrate on an empty stomach.
How does magnesium promote sleep and reduce anxiety
Magnesium promotes better sleep in various ways. Here are some of the ways magnesium will help you deal with your sleep and anxiety troubles:
Magnesium helps you to relax
The first benefit of using magnesium is that it will help your body and mind relax. For this to happen, it will activate the parasympathetic nervous system. This nervous system is responsible for your mood. It does this by regulating neurotransmitters and the hormone melatonin. Neurotransmitters are responsible for sending signals in your brain and nervous system. The hormone melatonin guides your sleep-wake cycles. Moreover, using magnesium for sleep and anxiety shuts down nerve activity by binding to GABA receptors.
Regulates sleep quality
Magnesium will also help you overcome your sleep disorders by improving the quality of sleep. A study conducted on two groups of older adults proved that magnesium promotes better sleep. During the research, one group was given a placebo while the other group was given 500mg of magnesium. The magnesium group had more quality sleep than the placebo group. 2
Reduces anxiety and depression
Anxiety and depression could be the reason why you are struggling to sleep. Magnesium can help you overcome your changes by reducing anxiety and depression. These mood disorders are prevalent during magnesium deficiency. Taking magnesium supplements will increase the level of magnesium in your body, alleviating anxiety.
Moreover, magnesium also enhances the performance of traditional anxiety and depression treatments by stimulating your nervous system's calming devices.
Taking magnesium supplements for sleep
According to the Institute of Medicine, adult women should take 310-360mg of magnesium in their diet while adult men should have a daily dietary intake of 400-420mg. 3 Drink water and eat magnesium-rich foods such as fruits, nuts, cereals, vegetables, meat, among other foods.
When it comes to supplemental magnesium for sleep and anxiety, you should learn about the side effects. Moreover, never take more than 350mg of magnesium supplements in one day. It is also important to note that supplements can interfere with various medications, including antibiotics and blood pressure medications.
Changing your lifestyle can also help you overcome your sleep troubles. For example, you can quit excessive smoking and drinking to see if the situation changes. You can also create a restful sleeping environment and exercise regularly to beat insomnia. Reducing caffeine intake and resting before going to bed will also help.