A number of different hormones and neurotransmitters assist with the process of relaxing your body and putting you to sleep every night. But hormones and neurotransmitters are not the only chemicals that are working hard to ensure you get a good night’s sleep. Magnesium, which is a mineral, can also play an important role in helping you sleep.
What is Magnesium?
Magnesium is an element that your body needs to stay healthy. In fact, your body needs a significant amount of it to function properly. Magnesium is key to the human body’s energy system, metabolism, and ability to repair damaged DNA. It’s also vital to the natural production of Melatonin, a critical sleep-regulating hormone. Magnesium isn’t produced by the human body, so you must consume it through foods, drinks, or dietary supplements.
How Does Magnesium Affect Sleep?
Research shows that magnesium can affect your quality of sleep in several different ways. First and foremost, magnesium is critical to the body’s production of melatonin. Melatonin controls when you fall asleep at night and when you wake up in the morning. So, yeah, it’s pretty important.
Magnesium also regulates calcium, which is a mineral that can cause muscles to contract. This means that magnesium can help relax your muscles so you’re ready to wind down at the end of the night. People who don’t consume enough may find it difficult to physically relax as they lie in bed at night.
There have even been studies that link low levels of magnesium to restless leg syndrome. The main symptom of this condition is an unpleasant urge to move your legs at night, so many adults who suffer from restless leg syndrome also suffer from (you guessed it!) insomnia. Magnesium may help alleviate some of the symptoms and make you more comfortable so you can fall asleep.
But magnesium doesn’t just make it easier to fall asleep. Studies have shown that it can also help you get a deep and restful sleep. Researchers tested the effects of magnesium on a group of older adults and found that those who took additional magnesium reported a better quality of sleep than older adults who were given placebos.
The Truth About Magnesium Deficiencies
It is recommended that adult males consume between 400 to 420 milligrams of magnesium everyday, whereas adult females should aim for 310 to 320 milligrams daily. Magnesium is found in many different foods. Think: leafy greens, whole grains, and nuts. It’s not hard to find these foods, but the vast majority of adults still have low levels of this mineral. In fact, it has been estimated that only about one-quarter of adults in the U.S. are consuming the recommended daily amount of magnesium.
Even if you eat a healthy diet full of leafy greens, it’s possible that you could still have low levels of magnesium. This is because many other factors affect the absorption of magnesium, so even if you are taking in enough of this mineral, it may not be absorbed by your body. Certain medications - or even age - can interfere with the body’s ability to absorb magnesium. Consult with your doctor, as you may need to increase your daily intake to maintain normal levels of this mineral.
Should You Take Magnesium Supplements?
Anyone who is not consuming enough magnesium should consider either making changes to their diet or taking a magnesium supplement. Consuming more magnesium can help with sleeping issues, constipation, nerve problems, and other health conditions. If you’re considering incorporating a magnesium-containing supplement, it’s best to discuss with your doctor first. Your doctor can run blood tests to determine whether your magnesium levels are low. A doctor can also tell you exactly how much magnesium you should take to maintain healthy levels of magnesium in your body.
A great way to increase your magnesium levels before bed is to drink a single serving of Som Sleep. This supplement contains Magnesium, Vitamin L-Theanine, and GABA, so it will help your body and mind relax and prepare for bed. One can of this drink is all you need to increase magnesium levels to finally get a good night’s sleep!