Mg + Sleep: Should Magnesium Be Taken At Night?
Are you having trouble getting a good night’s sleep? Think you might be in need of something to help you get a better, more restful sleep? With its long list of benefits for nervous system health, magnesium is quickly becoming one of the go-to solutions for addressing sleepless nights.
When should you take magnesium supplements for optimal sleep? Should magnesium be taken at night? We’ll cover the best time to take magnesium and how it can impact your overall quality of sleep. Ready for a good night’s sleep?
What is Magnesium?
Most people are unaware of just how important magnesium is to our overall health!
Magnesium is a vital mineral that plays a role in over 300 biochemical reactions in the human body, including muscle and nerve function, blood sugar control, and blood pressure regulation. Magnesium is significant for heart health, bone health, and immunity.
Magnesium deficiency is common, affecting up to 80% of the population. Symptoms of magnesium deficiency include fatigue, muscle cramps, anxiety, and irregular heartbeat.
Why is magnesium deficiency on the rise? Lifestyle is perhaps the biggest culprit. It used to be that most of us would get enough magnesium for the foods we eat, as there are lots of magnesium-rich foods. With all the refined foods being added to our diets, most of us are simply lacking adequate magnesium intake.
Stress plays a big part in depleting magnesium that we do manage to take in. A vicious circle, really. Without enough magnesium, our stress levels rise. As stress levels rise, magnesium is further depleted.
How Magnesium Impacts Sleep
Magnesium actually plays a key role in helping us achieve optimal sleep. Our bodies rely on adequate levels of magnesium for restful and revitalizing nights of sleep.
So, if we are deficient in this important element, it can adversely impact both the length and quality of our sleep.
Magnesium has been proven to calm our nervous systems before bedtime so that we can relax and drift off to dreamland. It also helps to regulate melatonin levels, which not only aids in getting quality restful sleep but can be beneficial for improved mood and stress reduction during the day.
Higher magnesium levels are correlated with deeper sleep cycles and longer total duration of sleep. If you find yourself regularly waking up unrefreshed or feeling groggy throughout the day, taking magnesium supplements could be the key to achieving more restorative nights’ sleep!
Magnesium and Insomnia
Insomnia is a common sleep disorder characterized by difficulty falling asleep or staying asleep at night. It can lead to trouble concentrating, feeling exhausted during waking hours, an overall decrease in productivity, and many other issues.
Studies have shown there is a strong correlation between magnesium deficiency and insomnia, particularly impaired quality of sleep.
By taking magnesium regularly, in forms such as magnesium citrate powder or magnesium tablets, your body can fully reap all the benefits magnesium offers such as more restful sleep and improved mental clarity.
If you’re feeling constantly exhausted or sluggish during the day as a result of poor sleeping habits, consider speaking with your doctor about having your magnesium levels tested. Magnesium supplementation could be a game-changer for you!
Magnesium and Restless Legs Syndrome
Restless legs syndrome (RLS) is a troubling disorder that leaves sufferers with an overwhelming urge to move their legs at night. It truly is one of the most inconvenient issues—interrupting sleep, causing fatigue, and in many cases, impacting psychological health.
Surprisingly enough, magnesium can be a real lifeline for those dealing with RLS. Many studies conducted on RLS patients have shown that taking magnesium supplements can reduce the severity of symptoms significantly.
Magnesium helps regulate neurotransmitters and other chemicals in the brain which greatly affect sleep and improves muscle function including relaxation, thus easing the symptoms or effects of RLS.
Whether through oral supplements or topical applications such as Epsom salt baths or lotions, magnesium works to reduce the distress caused by this difficult condition and restore quality of life.
Magnesium VS Melatonin
Magnesium and melatonin both help people get a good night’s sleep, but which one works best?
Magnesium is an essential mineral with calming properties that work as a muscle relaxant and lowers stress. It may help with headaches, cramps, and anxiety that can be disruptive for some sleepers.
Alternatively, melatonin is the body’s natural hormone for helping to regulate your sleep cycles. Taking a melatonin dietary supplement can help reset your cycle if it has become out of sync from things like travel or shift work.
For those looking for the best possible night of rest, taking both magnesium and melatonin together may be an ideal solution. Both are naturally derived, non-addictive (unlike most sleeping pills), and non-toxic. They can be safely taken in combination without side effects or interactions with other medications.
With increasing attention to the importance of sleeping well, exploring different options as part of your bedtime routine could be the key to unlocking much-needed restful slumber.
Other Benefits Of Magnesium
Magnesium just might be one of nature’s best multitaskers!
Not only can magnesium help you get a good night’s sleep, but it also has a range of other coveted effects such as:
- calming anxiety,
- helping with mood regulation,
- maintaining healthy blood sugar levels,
- supporting cardiovascular health,
- and reducing inflammation.
Let’s take a closer look at how exactly this unassuming mineral can make such a difference in so many parts of our lives.
May Combat Anxiety and Depression
Those struggling with anxiety and depression can find solace in magnesium. This essential mineral is often overlooked, but its impact on mental health is undeniable and comprehensive.
Research suggests that magnesium helps to reduce stress hormones and the effects of stress, elevating mood and reducing the symptoms of anxiety disorder.
Additionally, studies have discovered that a lack of magnesium can actually trigger episodes of depression and low mood.
Taking magnesium supplements or eating magnesium-rich foods can significantly help boost your mood and counteract depression and anxiety, helping to bring balance back into your life.
If you’re looking for an all-natural way to improve your mental well-being, don’t overlook this incredible mineral!
Supports Healthy Blood Sugar Levels
Maintaining healthy blood sugar levels is essential for overall health. Magnesium can be a valuable ally.
Magnesium plays an important role in carbohydrate metabolism, helping to regulate the body’s ability to use and store insulin.
Magnesium also supports energy production by activating enzymes involved in the breakdown of glucose for energy.
Experts say that magnesium supplementation can help improve blood sugar control and reduce fasting glucose levels.
Increasing your dietary intake of magnesium-rich foods or supplementing with a quality dietary supplement is highly recommended for those looking to boost their magnesium levels.
May Promote Heart Health
Getting enough magnesium into your system has been linked to overall heart health and wellness.
Magnesium helps relax and stabilize your cardiovascular system, which helps regulate blood pressure, reduce the risk of stroke, minimize muscle cramps, improve blood glucose metabolism and fight fatigue.
Studies suggest that a diet high in magnesium or taking magnesium dietary supplements can help reduce some of the primary causes of heart disease: inflammation and elevated cholesterol levels.
Magnesium has also been found to reduce stress hormones in the body, which further contributes to improved heart health.
Magnesium offers a range of anti-inflammatory benefits that can help improve overall well-being. It has been reported to reduce pain and swelling associated with various health conditions in the body, such as arthritis and autoimmune disorders.
Magnesium works to regulate key molecules involved in inflammation. Studies have revealed that increasing magnesium intake through food or dietary supplements helps improve cell signaling, which can reduce inflammation.
Getting an adequate amount of magnesium is essential for keeping inflammation levels low and maintaining your best health.
What’s the Right Magnesium Dosage For Sleep?
Many people struggle with getting enough sleep. An adequate dosage of magnesium can play a huge role in improving your bedtime routine.
It’s important to remember that the optimal dosage of magnesium for sleep depends on the individual. How much you need may be different from someone else.
Generally speaking, however, 250-500 milligrams daily can provide improved sleep quality and help with insomnia.
It’s important to begin magnesium supplementation with a lower than the recommended dosage to see how your body reacts and work your way up if necessary.
Finding a balance between too little and too much magnesium is key. Upon doing so, you’re sure to find the right magnesium dosage for the perfect night’s rest!
Magnesium Glycinate: Bedtime
Magnesium glycinate is a form of the mineral magnesium with special amino acids that can contribute to deeper, more restful sleep.
After a long day of work, stress, and exhaustion, it may be difficult to unwind and get ready for bed. Magnesium glycinate can help ease you into the perfect slumber.
This gentle form of magnesium binds the mineral with the amino acid glycine to support relaxation both while falling asleep and during your sleep cycle—allowing you to wake up feeling refreshed!
Magnesium glycinate is a great dietary supplement to add to your nightly routine, especially if you’re looking for a natural way to improve your sleep quality that’s non-habit forming. Taking a magnesium tablet at bedtime is convenient and easy to do.
Give your body some extra TLC before bed with a magnesium glycinate supplement and enjoy deep, restful sleep every single night.
Magnesium Oxide: Earlier in the Day | With a Meal
Magnesium Oxide (MgO) is a mineral that helps support healthy sleep and energy levels.
Taking MgO earlier in the day, with a meal such as breakfast or lunch, can help to ensure your body is able to absorb it efficiently. This benefits your sleep because an adequate intake of magnesium can reduce stress-related hormones and relax the body to aid a deep, restful night’s sleep.
Magnesium oxide also helps improve digestion, muscle and nerve function, boosts energy levels, and improves balance.
Taking it with a meal allows magnesium to combine with other essential minerals, giving your body even more nutritional intake.
Accompanied by a balanced diet and good lifestyle habits, including staying well hydrated and taking regular daily exercise, MgO will work best for you when taken at breakfast or lunchtime. With all of these elements combined, you should be set for success so that you get deep and restorative sleep each night.
What Foods Are High in Magnesium?
There are some delicious and convenient ways to get your daily dose of magnesium! Some of the top magnesium-rich foods include:
- leafy greens like spinach, swiss chard, and kale
- nuts and seeds like cashews, almonds, chia seeds, and pumpkin seeds
- certain legumes such as beans and lentils
- whole grains, including brown rice, quinoa, and bulgur wheat
- dark chocolate
- dried fruit like dates and prunes
- fish such as mackerel, salmon, tuna, or halibut
Eating a variety of these magnesium-rich foods can help keep you healthy by providing a powerful dose of vitamins, minerals, fiber, and antioxidants and giving you enough of this powerful mineral needed for improved sleep.
So, Magnesium is Safe to Take For Sleep?
Magnesium has long been considered a safe and effective sleep aid. Research indicates magnesium helps push our brains into deep and restful slumber, reducing the time it takes to fall asleep.
In addition to the many previously mentioned benefits related to sleep, supplementing with magnesium is also known to positively support other sleeping issues such as snoring and nighttime tension.
So, if you’re looking for a good night’s sleep without worrying about intrusive side effects, speak with your doctor about taking magnesium.
Magnesium tablets, capsules, and liquids make taking magnesium a breeze! No matter how hectic and busy life gets, magnesium supplementation can easily be integrated into your daily routine.
The Bottom Line
Should magnesium be taken at night? The answer to that question depends on the form of magnesium that you have chosen to best fit your lifestyle.
Looking to take magnesium tablets at bedtime for ease of consistency? Then look for a quality magnesium glycinate supplement.