By Saajid Alad |
Sleep is one of the most crucial pillars of good health, yet so many of us struggle to get enough of it. If you’ve ever spent the night tossing and turning, you may have looked into natural ways to improve your sleep and magnesium is likely a mineral that’s popped up on your radar. But does magnesium help you sleep, really? Let’s break down what the science says and whether it might be the right addition to your nightly routine.
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It's involved in everything from muscle and nerve function to energy production, bone health and even helps regulate your mood.
Importantly, it also supports the regulation of neurotransmitters that are crucial for sleep. When it comes to sleep, magnesium’s calming properties are what make it so intriguing. It helps manage the body’s stress-response system by regulating cortisol levels, supports the production of melatonin (your sleep hormone), and helps relax your muscles, making it easier for you to fall and stay asleep. Let's dive deeper…
According to research and sleep experts, magnesium can support better sleep in several key ways:
Magnesium helps activate the parasympathetic nervous system, which is responsible for making your body feel calm and relaxed. By increasing GABA levels, magnesium can help your brain power down, making it easier to fall asleep.
This mineral supports the production of melatonin, the hormone that controls your sleep-wake cycle. Proper melatonin regulation is essential for falling asleep and staying asleep.
Magnesium may help reduce levels of the stress hormone cortisol, which can otherwise keep you awake by making you feel alert and anxious.
Studies suggest that magnesium can enhance the quality of slow-wave sleep, the deep, restorative stage of the sleep cycle.
You can boost your magnesium levels through both diet and supplements. Foods rich in magnesium include leafy greens, nuts, seeds, whole grains, and dark chocolate. If you prefer supplements, options include magnesium glycinate, citrate, and threonate each with different absorption rates and benefits for sleep support.
Diso offers a range of supplements for sleep including a Magnesium Liposomal Shot specifically formulated for sleep. These often combine magnesium with calming ingredients like lavender or vitamin B6 to enhance their effectiveness.
If you're having trouble falling or staying asleep, magnesium might be worth considering and timing matters. It's best to take it regardless of the form about 30 minutes before bedtime. This allows enough time for the mineral to help relax your nervous system and ease your body and mind into a restful state.
That said, magnesium can also be taken in the morning if your goal is to maintain steady levels throughout the day. Pairing magnesium with zinc can offer additional wellness benefits: while magnesium supports your bones, heart, and nervous system, zinc plays a key role in strengthening your immune system.
However, it’s always best to consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications.
While magnesium can help support sleep for many people, certain groups may be especially likely to benefit:
You can increase your magnesium intake through diet or supplements. Magnesium-rich foods include:
Supplements are another option, especially if dietary changes aren’t enough. Forms like magnesium glycinate, citrate, and malate are commonly used for sleep due to their high bioavailability and gentle effect on the digestive system.
So, does magnesium help you sleep? Experts suggest that it can, magnesium supports several physiological functions that are crucial for relaxation and restful sleep, making it a promising natural option for improving your sleep quality.
At Diso, we’re committed to helping you find practical and effective ways to improve your sleep. Whether you choose dietary changes, sleep supplements, or a combination of both, magnesium could be the calming ally you need for better nights and brighter mornings.
Hopefully, our deep dive and suggestions have answered all of your questions surrounding magnesium. Take a look at our range of dissolvable vitamins today and let’s work towards getting you the health and wellness boost that you’re looking for. If you have any questions about our products, please feel free to visit our wellness hub or get in touch with our brilliant team of experts.
