Can Magnesium Help You Get a Better Night’s Sleep?

June 25, 2023

by Cathe Friedrich

It’s the middle of the night, and you’re staring at the ceiling, longing for a blissful slumber that eludes you. Sound familiar? If so, you’re not alone. Insomnia affects a significant portion of the aging population, leaving them grappling with restless nights and groggy mornings. But what if there was a natural remedy that could bring about sleep and improve its quality?

Enter magnesium – a humble mineral with a potential secret power. In this article, we delve into the intriguing question: Can magnesium supplementation truly unlock the door to restful nights and rejuvenating mornings? Join us on this journey as we explore the science behind magnesium’s role in sleep regulation and uncover the findings of a fascinating study that sheds light on its efficacy. Let’s look at what science says and discover if magnesium is the missing link to your sleep quality.

What Science Shows about Magnesium and Insomnia

A 2012 study of 46 elderly subjects revealed that those who took 500 mg of magnesium daily experienced remarkable improvements in their sleep. This was a randomized controlled trial, the highest quality study. The participants enjoyed increased sleep time, better sleep efficiency, and reduced sleep onset latency, meaning they slept better and fell asleep faster.

Not only that, their levels of renin, melatonin, and cortisol were positively affected, promoting a more restful state. So, if you’re longing for peaceful slumber, consider adding magnesium to your bedtime routine and bid farewell to those sleepless nights.

Another 2015 study explored magnesium supplementation’s impact on sleep quality. The findings suggest that magnesium supplementation could improve sleep quality in certain individuals, offering a potential treatment option for those who toss and turn at night and struggle to get a restful night’s sleep.

Imagine magnesium as a sleep superhero that helps you achieve better quality sleep. Here’s how it works in a simplified way:

How Magnesium Improves Sleep Quality

Scientists don’t know the exact mechanisms by which magnesium improves sleep quality, but they know magnesium plays a role in key processes that bring on sleep including:

Neurotransmitter Support – Magnesium helps produce neurotransmitters, which are chemical messengers in your brain. These messengers help regulate various functions, including sleep. When you have enough magnesium, it helps balance neurotransmitter production, promoting healthy sleep.
NMDA Receptor Blocker – Magnesium has the power to block a specific receptor in your brain called the NMDA receptor. When this receptor is overly active, it can disrupt your sleep architecture, leading to poor sleep. Magnesium reduces the activity of this receptor, promoting better sleep structure.
GABA Booster – Magnesium turns on another brain receptor called the GABA receptor. When GABA is active, it has a calming effect on your brain, promoting relaxation and better sleep. Magnesium helps enhance the functioning of this receptor, leading to improved sleep quality.
Reducing Inflammation – Magnesium deficiency can contribute to inflammation and stress in your body, which can negatively affect your sleep. By ensuring you have enough magnesium, you help reduce inflammation and support a healthier sleep environment.
Reducing Deficiency – Surveys have shown that many people, especially older adults, obese individuals, and alcohol abusers, have low levels of magnesium. Supplementing with magnesium can help address these deficiencies, potentially leading to better sleep quality.

While the exact mechanisms are still being explored, the evidence suggests that magnesium plays a crucial role in sleep regulation. By supporting neurotransmitter balance, calming receptors, reducing inflammation, and addressing deficiencies, magnesium may help you achieve a more restful and rejuvenating night’s sleep.

Should You Take a Magnesium Supplement for Better Sleep?

While there is evidence that magnesium improves sleep quality, there are still unanswered questions. What’s the ideal dose and does it help everyone sleep better, even those who get enough dietary magnesium? Before using a supplement as a sleep aid, including magnesium, talk to your doctor. If they give you an okay on taking a supplement, choose a form other than magnesium oxide, as it’s not well absorbed and offers benefits primarily as a stool softener.

Magnesium citrate or magnesium glycinate is more bioavailable and may be more effective for sleep. Take the supplement 30 minutes before bedtime and don’t go over the dose your doctor recommends. Before diving into any supplement routine, it’s wise to prioritize lifestyle interventions as initial steps. Be aware that taking too much magnesium can cause diarrhea and digestive unrest.

Cutting back on caffeine, establishing a consistent bedtime routine, and avoiding screens before bed can all contribute to better sleep quality. Oftentimes, these steps will help you get a better night’s sleep without taking a supplement. Also, know that frequent nighttime awakenings can be a sign of other health issues, including sleep apnea. So, talk to your doctor about this possibility.

Dietary Sources of Magnesium

Another way to get magnesium is from nature’s pantry. Enjoy an array of magnesium-rich foods that hold the key to nourishing our bodies. Leafy green vegetables like spinach, kale, and Swiss chard offer a vibrant magnesium boost. Nuts, seeds, and whole grains such as almonds, cashews, pumpkin seeds, brown rice, and quinoa add a delightful crunch while enriching our magnesium intake.

Indulge in the creamy allure of avocados and bananas, while savoring the earthy goodness of legumes like black beans, chickpeas, and lentils. As a rule, whole grains, leafy greens, nuts, and seeds contain substantial quantities of magnesium and you’re getting the benefits of the other nutrients in these foods.

Conclusion

While magnesium supplements are not synonymous with knockout sedatives, that’s a good thing because sedatives have a number of side effects, including grogginess that persists during the day and an increased risk of accidents and falls. Magnesium is a safer and prescription-free alternative that may help support your body’s innate sleep processes.

Plus, studies suggest that up to 40% of the population may have magnesium levels that are too low for optimal health. So, if you’re struggling to fall asleep or stay asleep, talk to your doctor, and see whether a magnesium supplement might be right for you. Sleep well and wake up refreshed to conquer the day ahead!

References:

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences.
Nielsen, F. (2015). Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes. . https://doi.org/10.1016/B978-0-12-420168-2.00031-4.
“Magnesium to Sleep: How Long Before, Which Form, and How Much?.” 05 Jul. 2022, https://psychcentral.com/health/does-magnesium-help-you-sleep.
“Does Magnesium Help You Sleep Better? – Healthline.” 21 Mar. 2023, https://www.healthline.com/nutrition/magnesium-and-sleep.