Does Magnesium Help You Sleep Better?
Tossing and turning at night is a problem that many people experience. Unfortunately, getting less than the recommended amount of sleep can take a serious toll on both mental and physical health.
While many factors can disrupt a good night’s rest, including stress and too much screen time at night, another potential cause is a dietary deficiency in a key mineral: magnesium. In addition to supporting bone health and energy production, this essential nutrient plays a key role in preparing your mind and body for sleep.
What Is Magnesium and Why Is It Vital for Good Health?
Magnesium is an essential macromineral involved in over 600 cellular reactions in the body. These processes include muscle and nerve function, blood glucose control, and blood pressure regulation.
Despite its importance, a significant portion of the population doesn’t get enough magnesium through their diet. This shortfall can lead to a variety of health issues, including chronic insomnia and poor sleep quality.
How Magnesium Promotes Restful Sleep
It Calms the Nervous System
Magnesium helps to quiet the nervous system by acting as a GABA (gamma-aminobutyric acid) agonist, a substance that activates it. GABA is a primary inhibitory neurotransmitter that reduces nerve excitability, helping to calm the brain and ease anxiety.
At the same time, magnesium helps limit the effects of glutamate, the brain's main excitatory neurotransmitter. By balancing GABA and glutamate, magnesium helps prepare your brain for sleep.
It Helps Regulate Melatonin
The body's production of melatonin—the hormone that governs sleep-wake cycles—is influenced by magnesium levels. Adequate magnesium is necessary for melatonin to function effectively, signaling that it’s time to wind down.
It Reduces Stress Hormones
Magnesium supports the body’s stress-response system, specifically the hypothalamic-pituitary-adrenal (HPA) axis. It can help suppress the release of cortisol, a primary stress hormone that interferes with sleep when elevated at night, promoting relaxation instead of alertness.
It Eases Muscle Tension
As a natural muscle relaxant, magnesium helps alleviate physical tension that can keep you awake. It blocks calcium from entering muscle cells, allowing them to relax after contracting. This can be helpful for those who experience nocturnal cramps or restless legs syndrome.
Getting More Magnesium Through Your Diet
If you suspect low magnesium could be contributing to your sleep troubles, the good news is that you can increase your intake through your diet. Magnesium-rich foods include:
- Leafy green vegetables, such as spinach and kale.
- Nuts and seeds, especially almonds, cashews, and pumpkin seeds.
- Legumes, like black beans and edamame.
- Whole grains, including brown rice and oatmeal.
- Avocados make the list.
- Dark chocolate is packed with the mineral.
Increasing Your Magnesium Intake Through Supplementation
Dietary changes are the most effective way to increase magnesium intake. However, for some individuals, diet alone may not be enough to correct a deficiency.
Magnesium supplements are widely available, but it’s crucial to choose the right form. Magnesium glycinate is often recommended for improving sleep because it is easily absorbed and less likely to cause digestive side effects.
Before starting any new supplement, it is essential to speak with a healthcare professional. They can determine the right dosage for your needs and ensure it won’t interact with other medications or health conditions.
By ensuring you have adequate levels of this crucial mineral, you can help calm your nervous system, regulate your sleep cycle, and pave the way for a deeper, more restorative night’s sleep.
Sleep Care at Baptist Health
If you don’t have a Baptist Health sleep medicine provider, call 1.888.383.0617 or visit our provider directory to find one. You can also download a patient packet to prepare for your sleep care appointment.
