Do you suffer from insomnia?
Does insomnia constantly bother you? We all know how bad we feel when we can’t sleep at night for some reason. If you’ve ever spent a sleepless night struggling to fall asleep, tossing and turning in the bed, you already know how you’ll feel the next day – tired, tense and grumpy.
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.
If you suffer from insomnia and chronic sleep deprivation, one of the minerals synonymous with sleep improvement is magnesium. This naturally/normally/certainly important mineral for our body not only helps you fall asleep but also helps you enjoy a deep and peaceful, uninterrupted sleep.
How can magnesium improve your sleep quality?
As we already know, magnesium is an essential mineral involved in all types of body functioning, affecting the health of our bones, muscles, heart, and brain. Among other things, magnesium affects stress reduction [1] and sleep quality improvement [2]. The question is: How exactly does magnesium affect our insomnia?
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, preparing itself/getting ready for sleep. Magnesium helps this process to go smoothly, through the interaction of melatonin with the nervous system.
Insomnia, magnesium, and melatonin
One of the key roles of magnesium is to regulate chemical reactions in which both neurotransmitters and melatonin participate. Neurotransmitters transmit messages between our brain and the nervous system, and melatonin levels control the sleep-wake cycle. In various studies, researchers have found that the level of melatonin and magnesium correlates in the body [3]. 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 of your whole organism.
Magnesium deficiency and sleep problems
Without sufficient magnesium levels in the body, you will almost certainly have sleep disorders 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 [4], 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 [5]. 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 [6] 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.
If you also belong to the group of people who have sleep problems, whether your sleep is bad, short, intermittent, or you are struggling to fall asleep at all, we have a solution for you.
Magnall Sleep and insomnia
Magnall® Sleep, a unique formulation of magnesium with melatonin, the active form of folic acid and vitamins B6 and B12, which helps to eliminate the symptoms of insomnia and sleep disorders, has recently become available on our market.
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! Sleep! Sleep well and sweet dreams!
[1] The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review;
Boyle NB1, Lawton C2, Dye L3; Nutrients. 2017 Apr 26;9(5). pii: E429. doi: 10.3390/nu9050429. https://www.ncbi.nlm.nih.gov/pubmed/28445426
[2] “Magnesium Intake and Sleep Disorder Symptoms”; Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up; Nutrients. 2018 Sep 21;10(10). pii: E1354. doi: 10.3390/nu10101354;
Cao Y1, Zhen S2, Taylor AW3, Appleton S4, Atlantis E5,6, Shi Z7,8,9. https://www.ncbi.nlm.nih.gov/pubmed/30248967
[3] “Biorhythms and possible central regulation of magnesium status, phototherapy, darkness therapy and chronopathological forms of magnesium depletion”; Durlach J1, Pagès N, Bac P, Bara M, Guiet-Bara A; Magnes Res. 2002 Mar;15(1-2):49-66. https://www.ncbi.nlm.nih.gov/pubmed/12030424
[4] “Magnesium involvement in sleep: genetic and nutritional models”; Chollet D1, Franken P, Raffin Y, Henrotte JG, Widmer J, Malafosse A, Tafti M; Behav Genet. 2001 Sep;31(5):413 https://www.ncbi.nlm.nih.gov/pubmed/11777170
[5] “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial”; Abbasi B1, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B.; J Res Med Sci. 2012 Dec;17(12):1161-9; https://www.ncbi.nlm.nih.gov/pubmed/23853635
[6] National Institutes of Health, Office of Dietary Supplements, Magnesium intake; https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
