Magnesium plays an essential role in our body’s ability to rest and relax. Aside from its contributions to our musculoskeletal system and stress hormone regulation, it contributes to the production of melatonin, which is an important component of our sleep cycle. As such, ensuring that we are getting the right amount of magnesium-rich food sources or supplements can positively affect our sleep quality.
Most adults need between 320 mg to 420 mg of magnesium daily, depending on gender and age. Unfortunately, many people are not getting enough magnesium in their diet, leading to deficiency symptoms like irritability, fatigue, and insomnia. Magnesium-rich foods include nuts, seeds, dark, leafy greens, whole grains, legumes, and fish, while supplements can also help fill the magnesium gap.
When it comes to magnesium’s relationship to sleep, supplementing with around 400 mg has been found to improve the quality of rest in adults. In one published study, sleep scores dramatically improved in study participants after taking high dose magnesium supplements.
Benefits of Magnesium for Sleep
Magnesium is an ideal mineral for improving sleep quality. During sleep, magnesium helps regulate our stress hormones, and encourages our body to shift towards a deeper sleep. It also helps reduce anxiety, enhances relaxation, and encourages our muscles and body to let go and sink into a deep, restful state.
Magnesium is also highly beneficial for insomnia treatment. It has been found to reduce the amount of time it takes to fall asleep, increase melatonin, and encourage deeper sleep. Supplementing with magnesium can also reduce symptoms of Restless Leg Syndrome (RLS), further improving sleep quality.
When and How Much Magnesium to Supplement
In order to get the best results from magnesium supplementation, it is important to be aware of how much to take, and when. Experts recommend that adults supplement with between 200 mg and 400 mg of magnesium to sleep better. It is best to spread this dose out throughout the day in smaller doses of around 100 mg.
It is best to take magnesium supplements in the evening, before bedtime. When taken a few hours before the end of the day, tests have determined that magnesium can improve sleep efficiency, reduce awakenings, and shorten the amount of time it takes to get to sleep.
In general, adults should not take more than 500 mg of magnesium supplements, as large doses can cause upset stomach and abdominal cramps. Magnesium toxicity is rare, however, it is best to discuss magnesium supplementation with a qualified medical professional before starting a new regimen.
Foods Rich in Magnesium
- Nuts and seeds such as almonds, cashews, sunflower seeds, and brazil nuts
- Dark leafy greens like spinach, kale, and collard greens
- Whole grains like brown rice and quinoa
- Legumes like lentils, chickpeas, and black beans
- Fish like salmon, mackerel, and halibut
- Fruits like banana, avocado, and blackberries
Conclusion
Given the importance of magnesium in regulating our sleep, it is essential to ensure that we are getting enough of it daily. We can do this through adding magnesium-rich foods to our diet, or supplementing with a safe dose of magnesium. Ultimately, getting enough magnesium in our daily diets can have a significant effect on our sleep quality.