Magnesium for Sleep
If you have ever dealt with insomnia you will know how hard it is to get into a decent sleep routine and get quality sleep. People will try almost anything to sleep when they can’t because they know they need to sleep. Reducing the number of cups of coffee consumed in a day, changing the time they go to bed and even ensuring a hot bath is had shortly before retiring are all tried. But, even the almost proven ways to help you sleep can fail and at this stage one needs to look a little closer at what is happening inside the body and the metabolism.
There are many supplements that profess to helping a person sleep, some much better than others. However, there is one supplement or ingredient in sleep creating “tonics” that has become of significant interest because of its results and huge body of scientific evidence. That supplement is a mineral and that mineral is magnesium.
A common mineral that is found in a variety of foods, magnesium is a key element that fuels the body and indeed keeps us breathing and alive. Magnesium works for the brain, your heart and muscles. The mineral is known to help constipation, fight inflammation and even lower blood pressure. Because of its wide range of relaxing benefits, it makes sense that magnesium for those who struggle to sleep is very much a potential wonder drug!
Relaxing Mind and Body
The trick to getting to sleep is to relax your mind and body. Magnesium helps your body relax by activating the systems in your body that help you slow and calm down. Magnesium is well known to be part of the control mechanisms for many chemical reactions in the body and control of the parasympathetic nervous system is just one.
Regulating the body’s natural sleeping hormone melatonin, magnesium helps guide sleep-wake cycles. Furthermore, the neurotransmitters in the body that send sleep related messages to and from the brain are also controlled by the amount of magnesium in the body. In a nutshell, magnesium is the fuel your body need to relax and slow down in order for you to get a good night’s sleep and a lack of Magnesium can cause havoc with sleeping patterns.
How much and in what format
Magnesium also helps in the quality of sleep a person has. Higher levels of melatonin are released when magnesium levels are optimal and thus sleep becomes deeper and better. But how do you get enough magnesium in your body?
Magnesium is found in many foods from nuts to dark chocolate to leafy greens. However, it is not always easy to get the full 100% recommended daily intake (RDI) of magnesium and thus magnesium is taken in the form of a supplement. For men the RDI of magnesium is around 400mg and for women it is slightly less at around 350mg. However the RDI has been put together as the minimum amount in order to function. Optimal daily doses of magnesium for optimal human function are closer to 750mg per day for men and 500mg per day for women.
Many general multivitamins have magnesium in them but usually not enough for an optimal dose. If you believe you might be deficient and are struggling to sleep, look for a standalone magnesium supplement and the inclusion of foods that are high in the mineral which may well be the trigger you need to get a good night’s sleep!
For more everything you need to know about magnesium and magnesium supplements, check out our comprehensive information page here.
Biosphere Magnesium Supplement
We’ve created a magnesium supplement with a combination of thee types of highly absorbable magnesium at a therapeutic dose. Our magnesium comes as an easy to mix, great tasting powder to ensure optimal absorption. To learn more about our magnesium, check out the product page here.
Ron Goedeke MD, BSc Hons MBChB, FNZCAM
Dr Ron Goedeke, specialises in alternative and functional medicine. He is a foundation member of the New Zealand college of Appearance medicine and has been a member of the American Academy of Anti-aging medicine since 1999. With over 20 years of experience in the anti-aging field, Dr Ron Goedeke is recognized as one of New Zealand’s leaders in this new and growing field of medicine.
Disclaimer: The information provided is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. Never disregard or delay seeking medical advice because of something you have heard or read on this website.