If you spent tonight in the ceiling, you know how much the insomnia effort is. It makes it difficult to reach today, not to mention adhering to your health goals. Certainly, a cup of coffee may make you continuous, but there is another strategy that may help.
Magnesium, which is often called “relaxation metal”, plays a role in calming the nervous system and helps you relax.
Nearly half of the Americans do not get enough of these basic nutrients, which leaves them in danger of nights without sleep ((3). If you are looking for a better closed eye, magnesium may be the lost piece of your sleep puzzle.
Magnesium is an essential metal involved in more than 300 body reaction (3). It plays a decisive role in energy production, nerve function, and muscle health. In addition to these general benefits, magnesium is a special value to enhance comfortable sleep (1and 3and 5).
According to Daisy Mercer, a nutritionist in myfitnessPal, studies show that approximately 48 % of all ages in the United States consume less than the recommended quantity of magnesium per day. This may affect sleep (3). Let’s dive into the benefits of magnesium to sleep so that you can determine whether this is suitable for you.
How can magnesium benefit sleep
Magnesium is often called a “relaxation metal” because it plays an important role in calming the body and mind (5).
Here are some ways to support better sleep:
You may calm the nervous system
Magnesium enhances the activity of gamma aminopotrich (GABA). This is a chemical in the brain that helps calm the mind and relax on the body in preparation for sleeping (5). Low levels of GABA are associated with anxiety and sleep disturbances, so the effect of magnesium on this neurotransmitter may be useful (6).
In addition, magnesium helps reduce stress by regulating the body’s stress response system. It reduces the release of stress hormones such as cortisol and supports a more balanced nervous system (6).
By doing a double -calorie and stress -reducing duty, magnesium can play a role in helping you sleep (6).
It can reduce insomnia
Magnesium supports the production of melatonin, the hormone that controls the sleep cycle. And melanin helps to indicate your body that it is time to rest (2).
When magnesium levels are low, melatonin production may be disrupted, which may lead to difficulties in falling or staying asleep (2).
In addition to its role in making melatonin, calming magnesium effects make it a potential tool for treating insomnia. One of the analyzes found that magnesium supplements helped people sleep about 20 minutes faster (5).
Another small study among adults of poor sleep quality found that magnesium supplements led to improvements in sleep quality (7).
It may help calm comfortable leg syndrome (RLS)
Some people find magnesium useful to manage turbulent leg syndrome (RLS). RLS is a condition of uncomfortable sensations in the legs, which can disrupt sleep (2).
Some studies have found that magnesium may help relieve symptoms, especially when RLS is associated with magnesium deficiency (8). But Emily Sullivan, a nutritionist registered at myfitnessPal, says the evidence does not support the use of magnesium for muscle manipulation unless you are incomplete.
Magnesium may help in RLS when it is combined with vitamin B6 (9). One study found that this editing and narration helped improve the symptoms of RLS and sleep quality (9).
Types of magnesium
There are several common types of magnesium supplements, each with different properties. Here are some of the most common shapes.
- Magnesium It is often used to help hold because it may have a light laxative effect (3).
- MagnesiumE is famous for its sedative properties and is often recommended to enhance sleep (10).
- Magnesium oxide It can be used as a facilitator or to reduce stomach heartburn (3).
- Malate magnesium It is a very form of absorption of magnesium. Some people use it to relieve pain in Fibromyalgia, although studies do not support this use (12and 13).
- Magnesium chloride It can be found in bathroom products. One study was found using a special form of magnesium chloride orally that it helped a small group of people sleep faster (7).
- Magnesium L-itonate It stands out for its ability to cross the blood barrier in the brain, so it is studied for its potential cognitive benefits (14).
The best magnesium to sleep
Magnesium glysinate is a better option to help sleep because of its ability to support relaxation and calm the nervous system (10). Magnesium mixture with glycine may make especially useful to improve sleep quality and reduce insomnia (10).
Although there are no face -to -face studies indicating that magnesium glysinate is the best magnesium for sleep, I prefer that over other forms of magnesium because they bear it well and are unlikely to cause infectious side effects (10).
Magnesium dose
The recommended nutritional allowance (RDA) for magnesium is different according to age and sex, but ranges from 310-420 mg per day for adults (3).
To obtain public health support and sleep support, most experts suggest a sequel in the range of 200 to 400 mg per day (3). However, check with your doctor before taking more than 350 mg per day of magnesium (3).
At the same time, there is no specific time of the day to take magnesium to sleep. Benefits come with long -term use. You may want to start a lower dose, especially if you are new to magnesium supplements, to avoid a potential digestive disorder (1). Also, since magnesium and calcium are competing for absorption, it is best to avoid taking these two sub -supplements together (1).
Food sources that may help sleep
A variety of intense nutrient foods, including leafy vegetables, whole grains, nuts and seeds packed with magnesium (3).
“Some good examples are Xia seeds, pumpkin seeds, almonds and spinach,” says Mercer. “These foods can be easily added to your routine to support adequate magnesium levels, and thus better sleep.”
Here are some other foods that provide a nice batch of magnesium (3):
- Tofu
- oatmeal
- potato
- Dark chocolate
Therefore, sprinkle with pumpkin seeds or almonds over yogurt or eat them as an independent light meal. Add some spinach to morning juice to enhance the content of magnesium.
It can help you food -rich foods in your diet to meet the daily magnesium share, which may translate into the benefits of sleep (3). You can use MyfitnessPal To track your food and make sure that you eat a variety of foods that enhance magnesium, such as leafy vegetables and nuts, every day.
About experts
Samantha Castity, MS, RD, He is a food expert and nutrition recognized at the national level, the personality of the media, the nutrition consultant, and the author. Cassetty is a former feed manager of Good Housebeng and co -author of Sugar Shock.
Daisy Mercer, Road, He is the food data coordinator in myfitnessPal. She graduated with her Bachelor of Food Science and Nutrition Science from Colorado State University and completed her health care training in VA San Diego.
Emily Sullivan, Street He is the food data coordinator in myfitnessPal. She obtained a bachelor’s degree and completed her training at Ohio State University, and she got the degree of cooking arts from Johnson University and Wales University.
The side effects of magnesium
While magnesium supplements are safe for most people, they can cause side effects, especially when taking in high doses (3).
The most common side effects include digestive problems such as diarrhea, nausea or stomach cramps (3). These are often associated with certain types of magnesium, such as magnesium jackets or magnesium oxide, which have laxative effects (3).
On one occasion, I was at a commercial lunch, and the subject of magnesium appeared. The person I was eating with her participation was that she started eating magnesium and I could not prepare it because of the side effects. After discussing it, I learned that she was eating magnesium categor, so she suggested the transition to magnesium ilnes. She later told me that this simple swap did the trick!
To reduce or avoid side effects, think about these tips:
- Start with the smallest recommended dose and gradually increase if necessary (3).
- Choose forms such as magnesium or magnesium lymphinate, which are gentle on the GID system (GI) (GI) (GI) (GI) (GI) (GI) (GI) (GI)3).
- Adhere to less than 350 mg per day unless a healthcare provider is advised otherwise (3).
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Other ways to improve sleep
Although magnesium may play a role in promoting sleep, its peer with other natural strategies and lifestyle modifications can be useful (4).
Here are some other ways to improve sleep:
- Adhere to a fixed sleep schedule . Going to bed and waking up at the same time helps organize your body’s inner clock, making it easy to sleep (4).
- Create a routine at bedtime soothing . Relaxation activities such as reading and gentle extensions and meditation can help refer to your mind that the time has come to finish (4).
- Reducing screen time before bed . Blue light emitted from devices can overlap with melatonin production (4). Try to put the devices aside at least an hour before sleeping (4). (The longest.)
- Improving your sleep environment . Keep your bedroom cold, dark and calm (4).
- Include melanin -rich foods in your diet. Foods such as cherry tart, kiwi, and nuts are natural sources for melatonin. Including this is part of a snack at a light bed time may help enhance drowsiness (15).
- Avoid sleep wreckage. Reducing caffeine and alcohol eating alcohol in the hours before bed. Avoid a heavy dinner and late snacks at night to prevent indigestion during the night (4).
MyfitnessPal has useful Sleep feature that connects to your Apple watch Or any other sleep tracking device. You can use it to get a snapshot of your sleep and eating habits to make better choices to support sleep.
When they are combined with these practices, magnesium supplements can complete your efforts by supporting relaxation factors and reducing factors such as muscle tension or stress that may interfere with sleep (10). Together, these methods create a good round strategy for better comfort.
Related questions (common questions)
What kind of magnesium is the best to sleep?
Magnesium glysinate is often recommended to sleep due to the calming effects of glycerin, which is easier on the digestive system system (10). However, other forms of magnesium were studied and found that they are useful for sleeping (7).
Are magnesium steroids better for insomnia?
Many people prefer magnesium glysinate for insomnia because it is cute on your GI system, but some studies have found that magnesium jackets can help enhance better sleep (too)10and 5).
Is it acceptable to take magnesium every night to sleep?
Yes, it is generally safe to take magnesium at night to sleep, but consult a healthcare provider for personal advice (1).
The bottom line
Magnesium plays an important role in promoting sleep by calming the nervous system, supporting melatonin production, and may reduce insomnia symptoms or turbulent leg syndrome (10).
Although you can take nutritional supplements to improve your sleep, you can also increase the intake of magnesium through foods rich in nutrients such as leafy vegetables, nuts, seeds and dark chocolate (3).
the MyfitnessPal sleep feature It merges sleep data from your connected applications and provides visions that can help you note patterns in your diet that may affect your sleep. Download the application now.
Pamphlet Does magnesium work to sleep? First appear on MyfitnessPal Blog.
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