Magnesium is an essential mineral that plays an important role in many bodily functions, including sleep. Research has shown that magnesium can improve the quality, length, and onset of sleep, as well as help reduce stress levels and nighttime anxiety.
Lack of magnesium can lead to restlessness, difficulty sleeping, and daytime fatigue. Many people may not be getting enough magnesium in their diet in order to maintain optimal sleep health. Supplementing with magnesium can help rectify this.
In this article, we’ll explore the role of magnesium in sleep, and look at what research says about its effects on improving sleep quality and duration.
How Magnesium Helps Improve Sleep
Magnesium is involved in many biochemical reactions in the body, including the production of melatonin—the hormone that helps regulate your sleep-wake cycle. Melatonin helps to relax the body, reduce stress, and make it easier to fall asleep quickly. When there’s an adequate amount of magnesium in your body, melatonin production is increased.
Research also shows that magnesium has a direct effect on GABA—a neurotransmitter that helps relieve anxiety and promote relaxation. Studies have found that increasing magnesium levels can help boost GABA levels in the body, leading to better sleep.
The Role of Magnesium in Treating Insomnia
Studies have found that magnesium can be effective in treating insomnia. A study of elderly patients with insomnia found that supplementing with magnesium improved overall sleep quality, as well as reduced sleep onset latency (the time it takes to fall asleep).
Other studies have found similar results, with some showing that magnesium supplements helped reduce the frequency of nighttime awakenings. Research has also suggested that magnesium’s effects on sleep can be even more significant in people with depression and anxiety.
It’s also worth noting that many over the counter sleep aids contain magnesium as an active ingredient, as magnesium has been found to help both reduce sleep onset latency and increase sleep duration.
Which Foods are High in Magnesium
As mentioned, most people are likely not getting enough magnesium in their diet, so taking a supplement can be beneficial. Some foods that are high in magnesium include:
- Leafy green vegetables (kale, spinach, etc.)
- Nuts and seeds (almonds, pumpkin seeds, etc.)
- Dark chocolate
- Legumes and beans
- Avocados
- Bananas
- Yogurt
- Whole grains (brown rice, quinoa, etc.)
- Fish
Conclusion
Magnesium is an essential mineral that has been found to play a role in sleep quality and duration. Research suggests that it can help repair and maintain the body’s natural sleep-wake cycle, reduce anxiety and stress levels, and help improve overall sleep quality and duration. Supplementing with magnesium, or simply eating more magnesium-rich foods, can help many people experiencing sleep-related issues.