From our diet to our addiction to phones, several factors can contribute to sleep issues. Unfortunately, sleep quantity isn’t enough; it is crucial to also pay attention to one’s sleep quality, which can be determined by how well-rested you feel when you wake up after 7-8 hours of sleep.
According to the US Centers for Disease Control and Prevention (CDC), quality sleep refers to "uninterrupted and refreshing sleep". It isn't just about how many hours you sleep, but how well you sleep. While it is always recommended to start from simple habit changes like reducing screen time, avoiding caffeine before bedtime, and maintaining a consistent sleep schedule, in some cases, magnesium supplementation can also help. If you’re exploring, here’s everything a doctor needs you to know.
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How Does Magnesium Affect Sleep Quality?
Magnesium is an essential mineral that helps regulate your muscle and nerve functions. It assists in maintaining blood sugar and blood pressure levels. Additionally, it is said to have positive effects on mood and sleep quality.
According to Dr Sanjay Garg, Senior Consultant, Mental Health and Behavioural Sciences, Fortis Hospital, Anandapur, magnesium helps improve sleep quality by regulating neurotransmitters that calm the nervous system. “It supports melatonin production, the hormone controlling sleep-wake cycles,” he tells the OnlyMyHealth team.
Research shows that stress and magnesium deficiency often go hand in hand. Stress can cause the body to lose magnesium, while low magnesium makes it harder to cope with stress, leading to a vicious cycle. One study found that nearly 70% of highly stressed individuals had low magnesium levels. Fortunately, research also shows that boosting magnesium intake can ease anxiety and improve sleep, highlighting its key role in stress management.
What Is The Best Time To Take Magnesium?
The best time to take magnesium supplements is 1–2 hours before bedtime, as it helps relax muscles and promote sleep, advises Dr Garg, adding that taking it with food can improve absorption and reduce stomach upset.
Furthermore, regular timing is important, and it is always in the best interest of the patient to consult a doctor to determine the correct dosage and avoid possible interactions.
Also Read: Boost Your Health: Nutritionist Recommends 5 Must-Have Daily Supplements
Which Is The Best Form Of Magnesium To Take For Sleep Health?
According to Dr Garg, magnesium glycinate is considered best for improving sleep because it is easily absorbed and gentle on the stomach. “It combines magnesium with glycine, an amino acid that promotes relaxation and better sleep quality,” he explains.
Other helpful forms include magnesium citrate and magnesium threonate. Always consult a doctor before starting supplements.
Can Magnesium Supplements Cause Side Effects?
It is important to note that magnesium supplements can cause side effects like diarrhoea, nausea, and stomach cramps, especially at high doses.
Very high intake may lead to serious issues like low blood pressure, irregular heartbeat, or confusion.
People with kidney problems should be cautious about taking magnesium supplements because the kidneys help in regulating magnesium levels in the body. Therefore, impaired kidney function can lead to magnesium buildup, potentially causing hypermagnesemia, which can be dangerous.
Always take magnesium under medical advice to avoid potential complications.
Natural Food Sources To Maintain Optimum Magnesium Levels In The Body
If your sleep issues are not persistent but only temporary, there are ways you can naturally get your sleep cycles back to normal. Some of the natural food sources that can help include:
- Leafy greens like spinach
- Nuts such as almonds and cashews
- Seeds like pumpkin seeds
- Whole grains
- Bananas
- Dark chocolate
Dr Garg says, “These foods help boost magnesium levels naturally, supporting relaxation, reducing stress, and improving sleep quality without the risks of over-supplementation.”
A Final Word
While magnesium supplements can help improve sleep, it is always advisable to consult a medical professional. Remember, supplementation means adding to or increasing the intake of specific nutrients or ingredients in a diet. It is never an alternative to food. Additionally, adopt healthy sleep habits that can improve your sleep quality over time.