Snooze Support: Exploring the Role of Magnesium for Sleep Quality
- By Dr. Jatin Bhide
- 31 Jan 2024
Key highlights or summary
- Magnesium regulates neurotransmitters, fostering relaxation and collaborating with melatonin for better sleep.
- Scientific studies support magnesium's positive impact on sleep efficiency and total sleep time.
- Recognize signs like muscle cramps, restless leg syndrome, insomnia, fatigue, and mood disturbances.
- Boost levels naturally by adding magnesium-rich foods to your diet, including dark leafy greens, nuts, seeds, legumes, whole grains, seafood, and dark chocolate.
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Frequently asked questions
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Many experts recommend taking magnesium supplements about an hour before bedtime to promote better sleep. This allows your body enough time to absorb and utilize the magnesium. However, it's important to note that everyone's body is different, and what works for one person may not work for another. It's always a good idea to consult with a healthcare professional before starting any new supplement regimen.
Magnesium oil, a concentrated magnesium chloride solution, is applied topically for sleep support. Spray or massage onto legs or feet before bedtime, gently massaging for absorption. Some find applying it to temples or their neck adds muscle relaxation and calmness.
Yes, magnesium is considered beneficial for promoting better sleep. Magnesium plays a crucial role in regulating melatonin, a hormone that helps control our sleep-wake cycles. It also helps activate the parasympathetic nervous system, which is responsible for relaxation and restful sleep.
When choosing a magnesium supplement, two common types are magnesium glycinate and magnesium citrate. Magnesium glycinate, bound with glycine, enhances absorption and has calming effects, supporting relaxation and sleep. Magnesium citrate, bound with citric acid, acts as a laxative, aiding digestion and indirectly contributing to better sleep.
To manage anxiety, consider magnesium supplements, particularly magnesium glycinate. With high absorption and GABA regulation, it effectively addresses anxiety symptoms. However, consult a healthcare professional for severe or persistent anxiety.
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