You are here because you are not sleeping well. And this is bound to be having an effect on your energy levels during the day. Continue reading to find out how to get a better sleep with magnesium.
Magnesium Deficiency Causes Lack of Sleep
Do you have trouble falling asleep at night?
Do you wake up in the middle of the night (or the wee hours of the morning) and just can’t get back to sleep?
If so, you may be suffering from magnesium deficiency.
Continue reading to discover how to get a better sleep with magnesium and the best type of magnesium supplements for your needs.
Tiredness, fatigue, lethargy and sleep disturbances are among some of the most classic symptoms of magnesium deficiency. If you notice any of these symptoms combines with muscle cramps and spasms, eyelid twitches or have been suffering stress of late, you may be lacking in this all important mineral.
Magnesium and energy are also inextricably linked as magnesium is responsible for the formation of ATP, the energy molecule.
Traditional cures for sleep problems
If you are trying to find out how to get a better sleep with anything, chances are you have already tried a few remedies of your own. Drinking less caffeine, using lavender oil, yoga, turning the laptop off a couple of hours before bedtime, having consistency in your bedtime routine, creating a dark, quiet, comfortable environment will all certainly help, but only really marginally.
If you aren’t getting enough magnesium, then no matter what you try, you still won’t improve your sleep. The best thing about how to get a better sleep with magnesium is that it works very quickly. You will see results in improved sleep within as little as 24 hours.
What does magnesium actually do?
Magnesium is responsible for so many bodily functions that is no surprise we need so much of it. 320mg for women and 420mg for men daily is the recommended daily intake however over 75% of us are not getting enough. Magnesium has some of the following ultra-important uses in the body:
- Regulates heart rate and blood pressure
- Facilitates smooth muscle and nerve function
- Activates enzymes for digestion and metabolisation
- Stabilises cells for repair and replication and protects DNA from damage
- Strengthens the skeletal system
- Decreases stress and relaxes muscles
- For more benefits of magnesium read this!
How to get a better sleep with magnesium:
Magnesium is crucial to hydration, the deactivation of adrenaline and cortisol, the activation of ‘feel-good hormones’ such as serotonin, and in muscle relaxation. All of these things combine to make you feel safe, happy and relaxed in bed, decrease anxiety and send you off to dream land.
Calcium and muscle relaxation
Calcium is responsible for muscle contraction and magnesium is needed to relax the muscles. If you are already taking calcium supplements, this may seriously deplete your stores of magnesium and result in its deficiency causing muscle cramps and tension. This makes it difficult to sleep. Add magnesium and you have more relaxed muscles with smoother function.
The effect of magnesium on neurotransmitters
Magnesium is a neuro-protectant. This means that it helps with the smooth transmission of messages throughout your nervous system. The stages of the sleep cycle are highly dependent on magnesium to facilitate their smooth and consistent order resulting in a nerve-calming effect. Without enough magnesium, nerve excitability results in increased periods of wakefulness.
Magnesium and hormones
Melatonin in a fundamental sleep hormone and magnesium just happens to be instrumental in its formation. Not enough magnesium means not enough melatonin is made which directly results in a loss of sleep quality.
Cortisol and Serotonin
Cortisol is the hormone responsible for feeling anxious and stressed out while its opposite, serotonin makes one feel happy and comfortable. Without magnesium to regulate the balance of these key hormones, you end up with a decreased ability to wind-down and enter the tranquil state needed for sleep.
Studies have also shown that use of magnesium supplementation results in more deeper REM sleep with a pleasant side effect for most being the ability to recount your dreams.
Where magnesium deficiency can cause sleep apnoea, restless leg syndrome, muscle cramps, hot flashes and migraines, using magnesium supplements will reduce the incidences of these thereby contribute to sleeping better.
Am I getting enough?
Have a look at this list of magnesium rich foods to calculate if your diet contains enough daily magnesium. Unfortunately, due to modern farming practices and the increase intake of processed foods, we are usually unable to gain enough of the magnesium we need thanks to diet alone.
You need to include a lot of leafy greens, nuts, and whole grains in your diet and combine this with reducing the amounts of carbonated beverages, caffeine, alcohol and stress in your life. Despite all of this, unfortunately you are probably still falling short of the required amount of 320mg – 420mg per day.
How to get a better sleep with magnesium supplements:
Using magnesium supplement therapy in conjunction with a balanced and nutritious diet will help decrease stress and anxiety and facilitate muscle relaxation and hormone balance resulting in better overall sleep.
There are many options for magnesium supplements out there, but here are the top 3 for inducing deeper and more healing sleep.
Natural Vitality Natural Calm Magnesium Anti Stress is a great product which is easy and convenient to use as it comes in a powder form. You simply mix 1-2 teaspoons into water or juice for the great effects of magnesium. This product is a form of magnesium citrate which is easily absorbed and pleasant tasting, and it comes in a range of flavours.
Vegan, organic, gluten-free and certified non-GMO.
Price: $24.57 for 16oz.
Dose: 1-2 teaspoons
Rating: 2,363 reviews have given this product an overall 4.6 out of 5 stars
Pros: Convenient, pleasant taste
Cons: Magnesium citrate has been known to cause diarrhoea so it is advised that you start off on the lower dose of 1 teaspoon once a day, then increase to 1 teaspoon twice a day to be gentle to your digestive system.
Intranaturals Magnesium Glycinate Vegan Capsules are chelated which means the magnesium molecules have been attached to amino acids which increases its bioavailability. Magnesium glycinate does not have the laxative effect either!
Vegan, non-GMO, gluten and soy free.
Price: $19.95 for 120 capsules
Dose: 2 capsules twice daily. Have 2 30mins before bed for maximum sleep benefits.
Ratings: 892 reviews rate this product 4.6 out of 5
Pros: Convenient, high absorption, no diarrhoea
Cons: Contains stearate
Ancient Minerals Magnesium Oil is an awesome effective way to get your daily magnesium boost without taking any capsules or powders. Simply spray directly onto your skin where it is absorbed and sent straight to the cells where the magnesium is needed most without being metabolised so you get the maximum amount.
Ultra-pure organic magnesium chloride sourced from the ancient Zechstein seabed.
Price: $18.80 for a 16oz spray bottle.
Dose: 8 sprays onto soft skin, then rinse off after 20mins
Ratings: 4.1 out of 5 stars after 758 reviews
Pros: Super easy to use, highly absorbable, no GI effects
Cons: Some reports of tingling sensation on sensitive skin.
How to get a better sleep with magnesium has never been easier.
The supplements are widely available and the evidence is clear. Magnesium is effective in reducing sleep disturbance so it is a great mineral to add to an already healthy diet.
Have a look at these articles for more information on the different types of magnesium including:
If you are pregnant or breastfeeding, have chronic illness, are under 18, or are on medications, please consult your physician prior to commencing on supplements.
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