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Magnesium for Sleep

magnesium for sleep

By calming the nervous system, relaxing muscles, reducing anxiety, alleviating Restless Leg Syndrome (RLS), and helping regulate your circadian rhythm, magnesium for sleep is a stellar choice for Canadians looking to promote better sleep health.

At Vitamart, we offer the best vitamins free from unnecessary additives and common allergens. If you're looking to enhance your sleep naturally, we're here to help.

In this article, we'll discuss the importance of magnesium, its benefits and how it supports sleep, how to supplement with it, and how it compares to other sleep aids like melatonin.

What this article covers:

What Is Magnesium?

According to the National Institutes of Health, magnesium is a vital mineral that your body needs for over 300 biochemical reactions.

From regulating nerve and muscle function to promoting heart health, it plays a key role in maintaining your overall wellness.

Interestingly, magnesium also regulates neurotransmitters that calm the brain, making it a crucial factor in achieving better sleep.

Many Canadians may not realise they're magnesium-deficient, as symptoms like fatigue, muscle cramps, and poor sleep are often overlooked. By incorporating magnesium into your diet or through supplements, you can restore balance and experience improved slumber.

If you're seeking relief from digestive issues alongside sleep support, magnesium oxide and magnesium citrate are respectively considered the best magnesium for constipation and sleep options.

As such, they offer dual benefits, encouraging both relaxation and improved gut health. Magnesium oxide effectively alleviates constipation by drawing water into the intestines to aid digestion, while magnesium citrate aids sleep by soothing the nervous system.

As per our expertise at Vitamart, these two forms of magnesium are versatile solutions for people seeking holistic wellness improvements to improve their sleep quality.

how does magnesium help sleep

Does Magnesium Really Help You Sleep Better?

Through our practical knowledge, we've found that magnesium helps regulate the production of melatonin, the hormone responsible for the sleep-wake cycle to encourage healthy slumber.

Magnesium also binds to Gamma-Aminobutyric Acid (GABA) receptors in the brain, efficiently preventing overstimulation of nerve activity and preparing your body for sleep.

When combined with a healthy bedtime routine, the Sleep Foundation asserts that a magnesium supplement can help you fall asleep faster and enjoy deeper rest.

This natural approach is a game-changer if you're seeking alternatives to over-the-counter sleep aids.

Benefits of Magnesium for Sleep

Let's examine magnesium's positive effects on different sleep-related conditions.

Shown To Treat Restless Leg Syndrome (RLS)

Our investigation demonstrated that magnesium has been shown to treat Restless Leg Syndrome (RLS), a neurological disorder causing uncontrollable leg movements while asleep.

In this regard, magnesium alleviates the uncomfortable sensations (usually feelings of pulling or tingling in the legs) caused by RLS that make sleeping difficult. It does this by helping your muscles relax, thereby reducing RLS symptoms and allowing for a more peaceful night's rest.

Helps Calm The Central Nervous System

Magnesium works to calm the central nervous system by decreasing nerve excitability and promoting relaxation.

This soothing effect is achieved through the regulation of GABA receptors and the balancing of stress hormones such as cortisol, which can interfere with sleep when levels are elevated.

By taking magnesium regularly, your nervous system becomes less reactive to everyday stressors, helping your body transition smoothly into a restful state at night.

This makes magnesium an excellent choice for people who struggle with sleep due to stress or overstimulation.

does magnesium help with sleep

Reduces Anxiety And Depression Symptoms

Struggling with anxiety or depression often leads to disrupted sleep.

Our research indicates that magnesium can play a role in easing these symptoms by regulating neurotransmitters and hormone levels.

In a study done by the University of Bristol, they reported that individuals (the majority of which were women) with magnesium deficiencies were more prone to heightened levels of anxiety and depression, which further exacerbated preexisting sleep issues.

As such, magnesium supplementation has been found to stabilise mood and minimise anxiety-related insomnia, allowing for a more relaxed state before bed.

Might Aid With Treating Insomnia

Drawing from our experience, we at Vitamart have seen how magnesium supplementation improves sleep onset and duration, making it a viable option for treating insomnia naturally.

This is particularly true for individuals who suffer from primary insomnia—when sleeplessness is not related to another underlying condition.

Magnesium helps lower the cortisol spikes that often keep insomniacs awake, paving the way for deeper, uninterrupted sleep cycles.

How to Supplement with Magnesium for Sleep

Knowing how to supplement with magnesium is critical for overall efficacy.

Let's take a closer look at optimal dosages and potential risks when taking magnesium.

How Much Magnesium Should I Take?

The Recommended Dietary Allowance (RDA) for magnesium dosages is approximately 310-420 mg for adult Canadians.

Taking magnesium glycinate before bed, for instance, is particularly helpful due to its calming effects and high absorption rate (approximately 30-40%). However, it's always best to consult with your doctor to determine the ideal dosage for you.

When it comes to suitable absorption, magnesium glycinate is gentle on the stomach, making it a preferred option for those with sensitive digestive systems. This form of magnesium is known for its ability to promote relaxation without causing laxative effects, ensuring a smooth night's rest without disruptions.

magnesium glycinate supplement

What Are The Risks Of Taking Too Much Magnesium?

While magnesium offers numerous benefits, taking too much can lead to unpleasant side effects such as:

  • diarrhoea
  • nausea
  • abdominal cramps

As such, certain forms of magnesium, like magnesium carbonate, sulfate or chloride, are more likely to result in digestive discomfort if taken in excess.

By selecting the right form and dosage, you can enjoy both the sleep-enhancing and digestive benefits without any adverse effects.

What's the Difference Between Magnesium vs. Melatonin?

Magnesium and melatonin both support sleep but work in different ways. Magnesium helps by calming the nervous system and relaxing your muscles, while melatonin directly regulates the sleep-wake cycle.

Magnesium threonate sleep supplements are ideal for people looking to relax their brain before sleep, whereas melatonin is better for gradually shifting your internal clock.

Our findings show that combining magnesium with melatonin may offer a comprehensive approach to sleep management, especially for those struggling with both stress and an irregular circadian rhythm.

By integrating both into your nightly routine, you can address multiple factors that adversely influence sleep quality, achieving a well-rounded, restful night.

magnesium and sleep

Conclusion

In this article, we discovered that utilising magnesium for sleep is an effective and natural way to improve rest—from calming the nervous system to alleviating insomnia.

If you're ready to transform your sleep health, consider incorporating our high-quality, affordable Vitamart magnesium supplements into your nightly routine.

Let's take the first step towards better sleep, together!

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