Getting enough quality sleep is essential for good health and wellbeing. However, many people struggle with insomnia and other sleep issues like waking up frequently in the night. Research shows that magnesium plays an important role in sleep and that supplementing with it can help improve sleep quality.
Magnesium is a mineral that is involved in over 300 enzymatic reactions in the body including the production of neurotransmitters that induce sleep. There are several mechanisms through which magnesium exerts its calming effect and helps with sleep. This article will examine the link between magnesium and sleep and discuss whether taking magnesium gummies can be an effective way to get better sleep.
What is Magnesium?
Magnesium is an essential mineral that plays a key role in many bodily functions. It is involved in over 300 enzyme reactions in the body including energy production, protein formation, muscle and nerve function, blood glucose control, and blood pressure regulation.
Magnesium is the fourth most abundant mineral in the body and 50-60% of it is stored in the bones. The rest is found in muscles, soft tissues, and bodily fluids.
Some of magnesium’s main roles include:
- Regulating muscle and nerve function
- Supporting energy metabolism
- Maintaining normal heart rhythm
- Synthesizing proteins
- Supporting immune system health
- Maintaining blood pressure levels
- Aiding the production of DNA and RNA
The recommended daily intake for magnesium is 310-420 mg for adults depending on age and gender. While it’s found in many foods, surveys suggest that many people do not get enough magnesium from their diets. Deficiencies have been linked to various health conditions.
How Magnesium Affects Sleep
Magnesium plays an important role in promoting healthy sleep patterns. This mineral is involved in many bodily processes that help the body relax and prepare for sleep. Here’s how magnesium contributes to better sleep:
Regulates GABA activity – GABA is an inhibitory neurotransmitter that promotes relaxation and sleep. Magnesium helps regulate activity of GABA receptors in the brain. Proper GABA function leads to feeling calm and sleepy.
Lowers cortisol – Magnesium helps lower cortisol levels, a stress hormone that can interfere with sleep. High cortisol at bedtime leads to feeling wired and awake. Magnesium helps reduce cortisol so you feel less stressed.
Activates parasympathetic nervous system – The parasympathetic nervous system controls rest and digestion. Magnesium helps activate this system so your body shifts into rest-and-relax mode for sleep.
Regulates melatonin production – Magnesium is required to activate the enzyme that produces melatonin, the sleep hormone. Melatonin helps regulate circadian rhythm and makes you feel drowsy.
Relaxes muscles – Magnesium relaxes tense muscles and prevents painful muscle cramps and spasms, which can disrupt sleep. Its muscle relaxant properties promote restful sleep.
So in summary, magnesium plays a key role in multiple biological pathways that pave the way for deeper, more restorative sleep. Getting enough magnesium can help address the root causes of sleep troubles.
Magnesium Deficiency
Magnesium deficiency is more common than you might think. It’s estimated that nearly 50% of Americans do not get enough magnesium in their diets. Some research suggests that number may be even higher.
Signs that you may have a magnesium deficiency include:
- Muscle cramps and twitches
- Trouble sleeping
- Fatigue and weakness
- Loss of appetite
- Nausea
- Personality changes
Magnesium deficiency has been linked to many health conditions like migraines, depression, type 2 diabetes, and PMS symptoms in women.
Certain groups are more prone to magnesium deficiency including older adults, people with digestive disorders like celiac disease, and those with alcohol dependence.
The recommended daily intake of magnesium is 310-420 mg for adults depending on age and gender. If you experience any symptoms of magnesium deficiency, ask your doctor about getting a blood test to check your levels.
Benefits of Magnesium for Sleep
Magnesium plays an important role in promoting restful sleep. Here are some of the key benefits of magnesium for sleep:
Helps activate the parasympathetic nervous system to initiate relaxation and sleep. The parasympathetic nervous system is responsible for resting and digesting, which allows the body to transition into sleep mode. Magnesium helps calm the nervous system.
Regulates the hormone melatonin. Melatonin is known as the “sleep hormone” that controls our circadian rhythms and sleep-wake cycles. Magnesium is involved in the synthesis of melatonin and helps increase melatonin levels in the body.
Reduces cortisol levels. Cortisol is the stress hormone that can inhibit restful sleep. Magnesium helps lower cortisol, promoting relaxation.
Activates GABA receptors in the brain. GABA is an inhibitory neurotransmitter that reduces brain activity and nervous system excitability. This allows the mind and body to relax and prepare for stage 3 deep sleep.
Helps relax muscles for restful sleep. Magnesium plays a key role in muscle and nerve functioning. Adequate magnesium can help muscles fully relax at night.
May help reduce sleep disturbances like restless leg syndrome. Studies show supplemental magnesium can reduce restless leg symptoms that disrupt sleep.
Improves sleep efficiency. Magnesium has been shown to increase the amount of actual sleep time during the night by helping people fall asleep faster and wake less throughout the night.
Getting adequate magnesium can help optimize many body functions related to high-quality, uninterrupted sleep. Magnesium supplements or magnesium-rich foods before bed may support healthy sleep patterns.
Food Sources of Magnesium
Magnesium is found naturally in many foods. Some of the best dietary sources of this mineral include:
Dark leafy greens like spinach, kale, and swiss chard. Just one cup of cooked spinach provides 157mg magnesium.
Nuts and seeds like almonds, cashews, pumpkin seeds, and sesame seeds. 1 ounce of almonds has 80mg magnesium.
Legumes including beans, lentils, and peas. 1 cup cooked black beans has 120mg magnesium.
Whole grains such as oatmeal, brown rice, and quinoa. Oats are one of the best sources with 1 cup cooked oats containing 56mg.
Avocados – one medium avocado has 58mg magnesium.
Bananas, raspberries, and figs. 1 medium banana has 32mg.
Fatty fish like salmon and mackerel are good sources of magnesium.
Eating a balanced diet with plenty of these magnesium-rich foods can help ensure you meet your daily magnesium needs and potentially improve sleep. Focus on incorporating more greens, nuts, seeds, beans, whole grains, and fatty fish.
Magnesium Supplements
Magnesium supplements can help increase magnesium intake for those who may be deficient. There are several types of magnesium supplements to choose from:
Magnesium glycinate – This form is known for its high bioavailability and is gentle on the stomach. Glycine can also help promote calmness and sleep.
Magnesium citrate – This type is also highly bioavailable but may have a laxative effect in some people.
Magnesium oxide – One of the most common and inexpensive forms but not well absorbed. Best for constipation relief.
Magnesium chloride – Known as the “calming magnesium”, may be better absorbed through the skin via baths or magnesium oil.
Magnesium threonate – A newer form that may cross the blood-brain barrier more efficiently to promote brain health.
Magnesium malate – May help boost energy levels while also aiding sleep. Malic acid supports energy production.
The best magnesium supplements use chelated forms for high absorption, like glycinate and citrate. Start with the lowest effective dose and increase slowly as needed. Take magnesium supplements at night for best sleep support. Consult a doctor before taking magnesium supplements if you have kidney disease or take medications that interact with magnesium.
Magnesium Gummies
Magnesium gummies have become a popular supplement for improving sleep and reducing insomnia. Here are some of the benefits of taking magnesium gummies:
They provide a convenient and tasty way to get your daily magnesium. The gummies help mask the bitter taste of magnesium that can be unpalatable in other forms like capsules or powders.
Gummies enhance absorption and bioavailability of magnesium. The delivery method along with binding agents in the gummy help the magnesium absorb better than traditional supplements.
Taking magnesium before bedtime can help induce sleep and regulate sleep cycles. The mineral plays a role in melatonin production which signals your body to relax and get ready for sleep.
Magnesium gummies can reduce leg cramps, muscle tension, and anxiety which all contribute to restlessness and poor sleep quality. The magnesium has a calming effect on both body and mind.
Gummies can replenish magnesium levels which tend to get depleted from stress. Replenishing magnesium allows your brain and body to relax into a deeper, more restorative sleep.
The recommended dosage for magnesium gummies is generally around 100-200 mg before bedtime. Start with a lower dosage and monitor effects before increasing the amount. Too much magnesium can cause diarrhea so moderation is key. Be sure to follow dosage instructions from the specific brand of gummies you choose.
Other Tips for Better Sleep
Getting enough magnesium is important, but there are other lifestyle changes and sleep hygiene tips that can also help you sleep better. Here are some suggestions:
Stick to a sleep schedule – Going to bed and waking up at the same time each day helps regulate your body’s internal clock for better sleep.
Create a restful bedroom environment – Keep your bedroom cool, dark and quiet. Consider blackout curtains, a white noise machine, and limiting electronics. Having a comfortable mattress and bedding can also help.
Limit caffeine, alcohol and big meals before bed – Caffeine and alcohol can disrupt sleep, so limit them close to bedtime. Eating a large meal can also make falling asleep difficult.
Exercise regularly – Regular exercise helps reduce stress and fatigue. However, avoid vigorous exercise close to bedtime.
Relax before bed – Wind down with relaxing activities like reading, taking a bath, listening to calming music or light stretches. Dim the lights to help prepare your body for sleep.
Avoid screens before bed – The blue light from screens can suppress melatonin production and disrupt circadian rhythms. Avoid screens 1-2 hours before bed.
Manage stress and anxiety – High stress and anxiety levels can significantly disrupt sleep. Try relaxation techniques, mindfulness exercises or speaking with a therapist.
Making healthy lifestyle changes and optimizing your sleep environment can work hand-in-hand with magnesium to help you get better sleep.
Conclusion
Getting adequate sleep is crucial for overall health and wellbeing. Lack of sleep can negatively impact focus, productivity, mood, and long-term health. Magnesium plays an important role in sleep and relaxation. Foods rich in magnesium like spinach, pumpkin seeds, almonds, black beans, avocado, and bananas can help increase magnesium intake. Magnesium supplements like magnesium glycinate, magnesium citrate, and magnesium gummies may also support healthy magnesium levels.
Magnesium helps activate parasympathetic nervous system activity, which promotes relaxation and sleep. Magnesium also helps regulate melatonin, a key sleep hormone. Studies show magnesium supplementation can help improve sleep time, sleep efficiency, and sleep onset latency. Magnesium gummies provide an easy and tasty way to increase magnesium intake before bedtime. When combined with good sleep hygiene habits like limiting blue light exposure, avoiding caffeine, and keeping a consistent sleep schedule, magnesium gummies may support falling asleep faster and staying asleep longer. More research is still needed, but current evidence suggests magnesium supplementation can be a useful part of an overall sleep health regimen.