Health & Fitness

How Does Magnesium Help You Sleep Better

Sleep and Magnesium are closely related to the human body. Both are essential for normal functioning. Deficiency in either can lead to poor sleep quality and stress. But a deficiency in one can cause the other. It can also usually lead to anxiety and insomnia. There are various ways to get more Magnesium into your diet, and a supplementation is an excellent option.

Even though this supplement is not widely used, Magnesium has been shown to have beneficial effects on sleep. It helps regulate GABA levels in the brain and helps maintain healthy circadian rhythms, the body’s internal clock. This mineral is also an effective way to handle the nervous system, which controls sleep, regulating the sympathetic and parasympathetic nervous systems. The parasympathetic nervous system is known to slow down the heartbeat and leave the body in a state of arousal. When these two systems are functioning correctly, sleep and mood improve.

What is Magnesium?

Magnesium is one of the 24 minerals a human body needs to work appropriately and remain fit. It is also a generally expected mineral found on the planet and available in many food sources. It is necessary for vital physical and mental health, leading to a lack of sleep. 

Magnesium is the eighth-most abundant chemical element in the earth’s crust and is found in small amounts in the human body. It is essential for the production of ATP, the molecule that gives cells energy to function. It is also necessary for the constant division of cells.

How Does Magnesium Work?

The secret to a good night’s sleep is a combination of hormones and neurotransmitters. Together, these chemicals send messages to and from the brain. The body’s neurotransmitters regulate our mood and help us get restful sleep. The Magnesium in the body helps regulate these neurotransmitters, which calms our nervous system and helps us sleep. Furthermore, Magnesium is known to help regulate the body’s circadian rhythm, which controls many aspects of our lives.

Several studies have shown that Magnesium is essential for proper sleep

  • Research suggests that a magnesium-rich diet may improve sleep quality. It also enhances restless leg syndrome, which affects up to 10% of the population. 
  • It helps the body to power down and relaxes. It also relaxes the muscles and allows the body to produce melatonin, which aids in sleep.
  • A lack of Magnesium may interfere with the circadian rhythm, leading to sleep disorders.
  • Magnesium is also known to reduce stress and anxiety.
  • It is also essential in regularizing GABA (Gamma-Antibutric acid), one of the critical amino acids needed to maintain a better quality of health.

How Magnesium For Sleep Helps

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  • It helps in regulating blood sugar

The magnesium content of our bodies has a vital role in metabolism. It plays a crucial role in our body’s ability to regulate blood sugar levels, essential for nerve and muscle function. It helps in the breakdown of sugar; therefore, if you have enough Magnesium in your body, you are less likely to be diabetic

  • Regulates Parasympathetic Nervous system

Magnesium regulates the body’s parasympathetic nervous system. It helps the body slow its heart rate and relax its muscles and other methods. This allows the body to sleep deeper and stay asleep longer. Therefore, the body can produce more melatonin in the brain.

  • Builds Stronger Bones

Magnesium is known to improve bone density; thus, people with more magnesium content is known to build stronger, denser bones

  • It helps in neutralizing Cardiovascular diseases

Proper magnesium intake can actually reduce the risk of stress and anxiety by adequately regulating sleep

  • Assists in Depression

Proper intake of Magnesium is known to relax both body and mind and reduce the chances of depression.

How To use Magnesium For sleep

Magnesium deficiency can only be resolved by taking in Magnesium Supplement. But it is essential to prepare your body for the added magnesium intake. Though it is already a practice to take added vitamins and minerals, taking magnesium supplements must be backed by a sleep doctor and only when you have a deficiency in sleep. A Sleep doctor also must be consulted to decide the exact dosage of Magnesium.

Consuming Magnesium before bed can help you fall asleep more easily. But it may not work for everyone. It can cause digestive problems. Some people experience diarrhea or stomach cramps after taking this supplement. If you don’t have a stomach ache, try eating more fresh fruit and vegetables. Alternatively, you can take a magnesium supplement. You can do so every day or before you go to bed. The key is to make sure you get enough Magnesium in your diet.

Disadvantages of Using Magnesium

There are also risks associated with taking Magnesium for sleep. You should only take it if you’ve talked with a sleep specialist and have eliminated other causes of your poor quality of rest. It’s also best to avoid magnesium supplements for sleep if you are allergic to them. Even then, you should actually be aware of the potential side effects. Here are the risks you should know before starting any magnesium supplementation program.

  • It can interact with medications that you’re already taking. In addition to this, it can interfere with some prescription drugs.
  • Too Much Magnesium could also lead to stomach upsets.
  • Irregular magnesium intake could lead to irregularity in the heartbeat.
  • If taken unsupervised, too much Magnesium could also lead to cramps and nausea.  


As a natural supplement, Magnesium is highly beneficial for sleep. It can actually help you get more restful sleep. It helps your body relax and sleep. It promotes relaxation and calm. It helps your body to absorb oxygen. The body usually requires adequate amounts of Magnesium to perform well. A diet rich in this mineral will help you feel rested all night long. If you aren’t getting enough Magnesium, it is essential to consult a physician.

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