Does Magnesium Help You Sleep?

Magnesium (Mg) is a chemical element frequently listed as an essential benefit for good health and lifestyle by health experts and businesses. When shopping in pharmacies, retail shops, and other suppliers, magnesium is often marketed as an enticing component of a health food or multivitamin, or individually as a supplement - usually in the form of a tablet. 

Magnesium is widely cited by those in the heath industry as having numerous benefits for our wellbeing, including, but not limited to:

• Better cardiac health
• Muscle and nerve strength and restoration
• PMS relief
• Supplying more protein
• Greater bone strength
• Gut health
• Migraine and headache relief
• Higher energy levels

While these are certainly welcome to most people looking to improve their health, the promise of better energy is less exciting for those who struggle with sleep problems, particularly falling or staying asleep. Here's everything you need to know about magnesium and its relationship with sleep.

Magnesium (often listed as the symbol of Mg or atomic number 12) is a chemical element and mineral that is essential for the body to develop and maintain the health and strength of muscles, nerves, bones, and blood sugar. 

Having low magnesium levels can result in health issues such as:

• Muscle weakness
• Bone issues such as osteoporosis 
• Fatigue and general tiredness 
• Type 2 diabetes
• Heart disease and other cardiac-related health issues

Although naturally found in the body, a boost to magnesium levels can be achieved with a balanced diet rich in a healthy volume of the following foods and drinks:

• Nuts
• Legumes
• Vegetables (especially green leafy vegetables)
• Chocolate
• Water
• Coffee
• Meat 
• Dairy

For most people, a daily magnesium tablet, such as in tablet form or through creams, bath salts, or special drinks, are an easier and more efficient way of getting the recommended magnesium levels.

As is the case with any medical component or supplement, there will be too much of a good thing. Reported side effects of magnesium supplements (particularly in excess use) include:

• nausea, stomach cramps, diarrhoea, constipation, and other gut issues
• muscle weakness
• sleepiness or lethargy
• irregular heartbeat, palpitations, blood pressure changes, and in extremely rare cases, cardiac events such as heart attack or cardiac arrest

Any medicine should always be taken with caution. Side effects are rare, but will always be listed as a precaution. Never take more than the maximum daily dose. If you have any concerns or have health issues that come into conflict with magnesium use, contact a medical professional before taking a magnesium supplement.

If you struggle to fall or stay asleep, do not be frightened by the benefits associated with energy. While taking a supplement can help improve alertness and reduce sleepiness in the daytime, the component is widely deemed as beneficial for bedtime by chemists and health experts.

One of the reported side effects of magnesium deficiency is higher stress and anxiety levels, which can cause issues with insomnia for many. A daily supplement can radically improve stress levels and thus making it easier to drift off.

Muscle twitching while falling asleep, or suffering from restless leg syndrome, is a textbook sign of magnesium deficiency. Ensuring you get enough in your diet and supplements works with your body to help the muscles relax in the right way to fall asleep quicker and without disturbance. Many muscle-relaxing bath soaks contain high Mg levels to help promote a relaxed body for bedtime and help decrease stress at night.

Have you ever felt tired throughout the day, but struggled to fall asleep at night? Magnesium can help regulate your body's natural circadian rhythms and melatonin production, meaning your natural body clock will become more accustomed to feeling tired at night and helping you get rest when you need rest, rather than struggling to keep your eyes open while doing important daily tasks.