Did you know magnesium and melatonin supplements can help in improving sleep quality and duration? Magnesium and melatonin are both commonly used supplements for improving sleep quality, and when used together, they can potentially enhance their individual effects. Magnesium helps regulate melatonin production, while melatonin promotes relaxation and sleep onset. We spoke to our expert Dr Vipul Gupta - Chief – NeuroInterventional Surgery and Co-Chief Stroke Unit, Artemis Hospital, Gurugram, who explained the benefits of magnesium and melatonin supplements for better sleep.
Magnesium: The Sleep Regulator
“Magnesium plays a crucial role in regulating neurotransmitters involved in sleep, such as GABA, which promotes relaxation and sleep. Deficiencies in magnesium have been linked to insomnia and poor sleep quality. Supplementing with magnesium can help address these deficiencies and promote better sleep”, said Dr Gupta.
According to the Sleep Foundation, approximately half of the adult and child population in the US may not meet their body's magnesium requirements. Given magnesium's implicated role in sleep regulation, insufficient levels of this mineral could potentially contribute to sleep disturbances.
According to the National Institutes of Health, Office of Dietary Supplements, the Recommended Dietary Allowance (RDA) of magnesium ranges from 310-420 mg.
According to a 2019 study, supplementing with magnesium enhances various aspects of sleep quality in older adults, including sleep efficiency, duration, time to fall asleep, reduction in early morning awakenings, and objective indicators of insomnia, such as serum renin concentration, melatonin levels, and serum cortisol levels.
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Melatonin: The Sleep-Wake Cycle Regulator
Dr Gupta added, “Melatonin is a hormone naturally produced by the body's pineal gland, which regulates the sleep-wake cycle. It helps signal to the body that it's time to sleep and can be especially useful for individuals with irregular sleep patterns or jet lag. Taking melatonin supplements can supplement the body's natural production, aiding in falling asleep faster and improving sleep quality.”
According to the Sleep Foundation, the human brain produces melatonin in response to darkness, leading to increased levels of this hormone, which in turn induces feelings of fatigue and a desire to sleep. Consequently, individuals often resort to melatonin supplements to aid sleep or adjust their sleep patterns, particularly following long-distance travel.
According to a 2014 study, melatonin has the potential to decrease the onset time of sleep for individuals with delayed sleep phase syndrome, characterised by a delay of two or more hours beyond the usual bedtime, resulting in challenges waking up at the desired time. Additionally, melatonin may assist in resetting the body's natural sleep-wake cycle.
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Synergistic Effects of Magnesium and Melatonin
When taken together, magnesium and melatonin may have a synergistic effect on sleep. Magnesium can help relax the body and mind, while melatonin helps regulate the sleep-wake cycle, potentially leading to improved sleep duration and quality.
Considerations and Individual Variations
“However, it's essential to note that individual responses to supplements can vary, and not everyone may experience the same benefits. Additionally, the effectiveness of magnesium and melatonin supplements can depend on factors, such as dosage, timing, and the underlying cause of sleep disturbances”, said Dr Gupta.
Bottomline
Dr Gupta concluded, “Combining magnesium and melatonin supplements offers a promising approach to improving sleep quality. By addressing neurotransmitter regulation and the sleep-wake cycle, these supplements may work together to promote better overall sleep. However, individual responses may vary, and consulting with a healthcare professional is recommended before starting any new supplement regimen.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]