Magnesium is one of the minerals synonymous with sleep improvement. This certainly important mineral for our body not only helps you fall asleep but also helps you enjoy a deep and peaceful, uninterrupted sleep.
We all know how bad we feel when, for some reason, we can’t sleep at night. When it comes to sleepless nights, people will look for or try all kinds of solutions available to them, starting from lifestyle changes to sleep supplements, for which it is important to be on a natural basis/naturally based.
What is magnesium?
is an essential mineral involved in all types of body functioning, affecting the health of our bones, muscles, heart, and brain. In our body, magnesium mainly exists in our serum and red blood cells. It is one of the most common minerals on Earth and an ingredient in many foods.
Among other things, magnesium lowers our blood pressure, reduces stress, and improves sleep quality. The question is: How exactly does magnesium affect our insomnia?
How can magnesium improve your sleep quality?
To fall asleep, your brain needs to feel tired and relaxed, so it naturally begins to “slow down” activities at the end of the day, getting ready for sleep. Magnesium helps this process to go smoothly, through the interaction of melatonin with the nervous system.
Magnesium and melatonin
Magnesium regulates both neurotransmitters and melatonin. Neurotransmitters transmit messages between our brain and the nervous system, and melatonin levels control the sleep-wake cycle. Researchers have found that the level of melatonin and magnesium correlates in the body [1]. People with lower magnesium levels suffer from poor sleep, and vice versa. Based on these findings, the researchers concluded that magnesium, like melatonin, is related to our circadian sleep-wake rhythm.
Magnesium and the nervous system
Aside from its relation to melatonin and the sleep-wake cycle, magnesium also helps calm the nervous system by binding to GABA receptors. These neurotransmitters reduce nervous activity, calm your nervous system, and prepare it for sleep. Increasing GABA levels contribute to relaxation.
Because it has a calming effect on the nervous system, recent studies [2] have indicated that magnesium can also help treat depression and anxiety, which can also lead to insomnia.
Magnesium deficiency and sleep problems
Some groups of people are prone to magnesium deficiency, including individuals with diabetes, alcohol addiction, gastrointestinal diseases, attention deficit disorders (ADD), and the elderly.
Without sufficient magnesium levels in the body, you will almost certainly have sleep disorders/sleep disturbances and/or insomnia. However, sometimes it is possible, but very rarely, to have an excessive amount of magnesium in the body. According to a 2001 study [3], whether you have too much or too little magnesium in your body, sleep problems may occur. For a good night’s sleep, it is important to find the right balance of magnesium levels.
In addition to helping you fall asleep, optimal magnesium levels also improve the quality of your sleep, according to two separate studies of the elderly in 2011 and 2012 [4]. In both studies, adults who took magnesium had a better sleep quality than those who took placebo.
Magnesium for sleep: What is the right dose?
The National Institutes of Health [5] recommends a daily intake of 400-420 mg of magnesium for men and 310-360 mg for women. You can also get magnesium through a diet that contains large amounts of it, including almonds and other nuts, grains and unprocessed grains, green vegetables, legumes, meat, fruits, and fish.
How much magnesium is recommended per day?
The recommended daily dose of magnesium can help regulate your nervous system, minimizing stress, irritability and sleep problems associated with magnesium deficiency.
It is suggested that magnesium supplementation does not exceed 375 mg for men and women over 9, 110 mg for children between the ages of 4 and 8, and 65 mg for children between the ages of 1 and 3.
In order to use magnesium for better sleep, take it about 1 to 2 hours before bedtime.
Magnall® Sleep is a unique formulation of magnesium with melatonin, the active form of folic acid and vitamins B6 and B12, and helps elimination of insomnia symptoms and sleep disorders.
Magnall® Sleep has a beneficial effect on sleeping at people under stress, who work in shifts, change time zones, as well as among older adults.
Magnall® Sleep has a triple effect by affecting the circadian rhythm ( the sleep-wake cycle):
- It makes it easier for you to fall asleep faster
- Improves duration and length, as well as sleep quality
- You wake up more rested.
From now on, forget about insomnia and restless sleep… Because, there is Magnall® Sleep!
[1] https://www.ncbi.nlm.nih.gov/pubmed/12030424
[2] https://www.tuck.com/depression-and-sleep/
[3] https://www.ncbi.nlm.nih.gov/pubmed/11777170
