Magnesium for Sleep: How It Can Help You Get Better Rest
When it comes to catching quality Zzzs, what's your approach? Do you have a snoozy pre-bedtime ritual you follow each night? Or maybe, no matter what you do or how hard you try, sleep just doesn't come easily?
If you could use a bit of help improving your sleep, you may want to consider magnesium.
What Is Magnesium?
Simply put, magnesium is a mineral in the body that assists more than 300 enzymes in carrying out various chemical reactions, including:
- Energy production
- Blood glucose control
- Glycolysis
- Protein synthesis
- Blood pressure regulation
- Muscle and nerve function
In addition to being made in the body, magnesium is found naturally in many foods like whole grains and dark-leafy veggies, as well as in dietary supplements and medicines.
How Can Magnesium Support Sleep?
There are plenty of benefits of magnesium when it comes to sleep quality:
- Magnesium plays an important role in allowing you to feel drowsy. It calms the central nervous system, helping it work more efficiently to prevent poor sleep.
- Magnesium also plays a part in nerve function and muscle relaxation — hence why it's often found in supplements to help folks manage restless leg syndrome.
- Magnesium helps the body maintain levels of gamma-aminobutyric acid (GABA), an important neurotransmitter that regulates sleep patterns and "turns off" wakefulness. This can help your body naturally regulate overall sleep time.
Is Magnesium Better for Sleep Than Melatonin?
Magnesium and melatonin (a hormone that regulates your sleep-wake cycles) are two different things that have unique effects on the body. Comparing them is like comparing apples to oranges — especially when it comes to catching quality Zzzs.
Magnesium can help you relax and find calm, while melatonin leads to hormonal changes that can cause you to drift off to dreamland.
If you're looking to get a good night’s rest, we suggest taking Sleeping Beauty — a dreamy supplement that contains both magnesium and melatonin.
The natural ingredients will help relax and calm your mind so you can fall into a restful slumber, leaving you drowsy-free the next day. And unlike other sleep aids, the only side effect this supplement has is waking up feeling refreshed.* What's not to love?
How Can You Increase Your Magnesium Levels?
You may be wondering just how you can increase your magnesium intake. Here are a few ways that you can make sure you get enough magnesium to maximize your sleep efficiency!
Dietary Sources
Like most vitamins and minerals, you can get a hefty amount from your diet if you eat the right foods!
Here are a few foods that have high magnesium levels:
- Cashews
- Leafy greens
- Legumes
- Dark chocolate
- Avocados
Not only are these magnesium-rich foods delicious, but they are also great sources of other vitamins and minerals, such as potassium and calcium.
Supplements
Although there are plenty of dietary sources of magnesium, sometimes diet just isn’t enough. In these cases, you may want to add some dietary supplements to help prevent magnesium deficiency!
Magnesium supplements can come in a few different forms.
Here are a few of the types of magnesium supplements you may see on the store shelves:
- Magnesium citrate
- Magnesium glycinate
- Magnesium oxide
- Magnesium aspartate
- Magnesium chloride
While the overall effect of magnesium is the same, these different forms of magnesium have slightly different uses. Some may emphasize better sleep, while others may focus on blood sugar, bone health, migraines, or muscle function. Some forms of magnesium even have health benefits geared towards irregular heartbeats or laxative properties.
If you decide to add in magnesium supplements, make sure you consult your primary care doctor — especially if you’re an older adult or if you’re pregnant. Your doctor can tell you what amount of magnesium to take and what type of supplement to take and help you monitor the effects of magnesium supplementation.
Any Other Tips To Support Good Quality Sleep?
In addition to taking magnesium, consider these tips and tricks below to help you find a restful slumber:
1. Keep it Cool
According to the experts, the best bedroom temperature for good quality sleep is around 65 degrees Fahrenheit. This may vary from person to person, but most docs recommend keeping the thermostat set between 60 to 67 degrees.
2. Let There Be (No) Light
In addition to keeping your sleeping space like an igloo, controlling your exposure to light can help set the stage for a good night's rest — when it's dark, your brain secretes more melatonin, which makes you sleepy.
Pro Tip: Can't seem to block out all the light that's preventing you from catching those sweet, sweet Zzzs? Wear the Love Wellness Sleeping Mask. It's cute, comfy, and chic — plus, it does a fantastic job blocking out disruptive light and promoting relaxation.* Happy snoozing!
3. Take a Chill Pill
Whether you're struggling with sleep problems or simply dealing with a lot on your plate at the moment, doing some relaxing activities before it's time to hit the hay just might be what you need to find sleep. Some of our favorites include:
- Reading a book
- Journaling
- Stretching or doing some light yoga
- Meditating
- Listening to ASMR
You could also try taking a warm bubble bath, as there's quite a bit of research that proves it can help you unwind and fall asleep faster. Just be sure to keep irritating soaps and washes away from your vulva to keep your nether regions healthy and happy. Instead, opt for one that's fragrance-free, like our pH Balancing Cleanser.
The Final Word
In this fast-paced world we all call home, finding sleep is more difficult than ever. Fortunately, magnesium just might be able to help thanks to its ability to calm the mind and promote relaxation.
While generally regarded as safe, magnesium supplements could interfere with some medications, so consult your healthcare provider first to make sure it's right for you.
Here at Love Wellness, we're on a mission to bring natural solutions to natural problems to the masses. Whether you're struggling to find calm or could use a helping hand to get some shut-eye, we've got your back.
Ready to catch some quality Zzzs? Check us out today for sweeter dreams tomorrow.
Sources:
The Neurotransmitters of Sleep | PMC
The Best Temperature for Sleep: Advice & Tips | Sleep Foundation
How to Sleep Better | HelpGuide.org
A Warm Bedtime Bath Can Help You Cool Down And Sleep Better | NPR