Sleep is having a moment. Whether we’re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there’s a new topic slipping into the sleep chatter – magnesium. 

Magnesium is fronting as a sleep aid, and we’re curious. Will taking magnesium for sleep help you slide into dreamland faster or keep you there longer? These are the burning questions circling the sleep convos – and we’re taking a closer look to find out what all the fuss is about – and if science is backing any possible connection between magnesium and sleep quality.  

What is magnesium? 

Let’s begin with the basics. Magnesium is a nutrient that the body needs to stay healthy. It is essential for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA.

Magnesium is found naturally in many foods as well as added to some fortified foods. You will likely get the recommended amounts of magnesium by including the following foods in a balanced diet:

• Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach)
• Fortified breakfast cereals and other fortified foods
• Milk, yogurt, and some other milk products
• Bananas

Overall, magnesium deficiencies are pretty rare in healthy people. However, you may be at risk of a deficiency if you are an older adult, have type 2 diabetes, have a gastrointestinal order, or have an alcohol use disorder.1

How are magnesium and sleep linked?

So far, the studies scientifically linking magnesium and better sleep are too thin to provide a conclusive medical answer. However, here’s what we do know about magnesium intake and the body. On a chemical level, magnesium aids in relaxation by activating the parasympathetic nervous system2 – which is the system responsible for getting you calm and relaxed. 

Additionally, magnesium also regulates the hormone melatonin, which guides sleep-wake cycles in your body.3 It also binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity4, which is why sleep drugs like Ambien use it.

So, by helping to quiet the nervous system, magnesium can help prepare your body and mind for sleep.

Where’s the research?

Although a few studies have shown that magnesium could help with falling asleep in addition to helping achieve deep and restful sleep, the research is pretty limited.

For example, a double-blind, randomized controlled clinical trial was conducted on 46 elderly subjects. In this trial, the subjects were randomly allocated into the magnesium or the placebo group and received 500 mg magnesium or placebo daily for eight weeks. Overall, the magnesium group achieved better quality sleep. The same group also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep.5

However, experts in the field of sleep are quick to point out that the current research is pretty scarce and has only really studied magnesium supplements among older adults with insomnia. Hence, it’s not clear whether other age groups would also benefit. 

“Overall, the evidence for magnesium is thin, but some people have found it helps them,” explains integrative medicine specialist Naoki Umeda, MD.

Any dosage requirements?

Since very few studies have directly tested the effect of magnesium supplements on insomnia, it’s difficult to recommend specific amounts. However, the best place to start is with the correct form of magnesium, which is magnesium glycinate or magnesium citrate. Magnesium oxide, on the other hand, is a stool softener, which can help you in the bathroom, not the bedroom.

According to the National Institutes of Health’s Office on Dietary Supplements, the recommended dietary allowance (RDA) for magnesium when used for sleep or general health is 200 – 310 milligrams a day. However, since Magnesium is not “officially” classified as a sleep aid, there’s no recommended time for taking it before bed. 

Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University, explains that taking magnesium isn’t going to knock you out. However, she continues, “it can help to calm and relax you if taken one hour or so before you settle in for the evening.” 

What about calcium and magnesium?

Magnesium has been linked with calcium in a number of ways, including discussions around the benefits of taking calcium and magnesium together. Again, curiosity piqued – what’s the correlation?

Here’s what we found – calcium and magnesium play an interdependent role in the body. Magnesium is needed for the body to absorb calcium properly, and studies show it even helps dissolve calcium in the blood, deterring the formation of kidney stones.  However, when calcium levels are too high and magnesium too low, the body produces excess cortisol, sometimes called the stress hormone, which can interfere with sleep.

Therefore, an adequate supply of each can help the body regulate hormones like melatonin and cortisol, which can influence your sleep. The ideal ratio of calcium to magnesium is usually 2:1 but can vary depending on many factors, including your age and your current health status.6. Always ask your doctor before beginning any new supplements or combination of supplements.

Anything Else?

Magnesium supplements could potentially interfere with some medications, like antibiotics, muscle relaxants, and blood pressure medications.  

Additionally, magnesium is easily obtained when consuming whole foods and water as part of a healthy, balanced diet. The Institute of Medicine suggests a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men6. So a supplement isn’t necessary if you get the daily recommended amount from your diet. 

Furthermore, experts warn that high doses of magnesium supplements can have potential health hazards. Consuming too much magnesium from dietary supplements or medications that contain magnesium, such as laxatives and antacids, can cause minor reactions like diarrhea or vomiting – and in some cases, extreme health problems, like irregular heartbeat or cardiac arrest. 

In sum, magnesium is not officially classified as a sleep aid, and the available research – so far – doesn’t provide enough concrete evidence to support sleep aid claims in groups outside the elderly who suffer from insomnia. So, before trying magnesium for sleep, we recommend addressing your sleep habits first. Also, essential to consult your healthcare provider before adding any new supplement to your routine.

Are you looking for more need-to-know information about getting better sleep? We’ve got answers to your burning questions about sleep, plus plenty of helpful resources, tips, and tricks to help you find better zzz’s today!

1 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2 https://pubmed.ncbi.nlm.nih.gov/27933574/

3 https://pubmed.ncbi.nlm.nih.gov/12030424/

4 https://pubmed.ncbi.nlm.nih.gov/18799816/

5 https://pubmed.ncbi.nlm.nih.gov/23853635/

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3883082/

7 https://www.newsweek.com/best-time-take-magnesium-supplements-sleep-anxiety-1686365

The con­tents of this website (including any linked mate­ri­als) is for informational purposes only and is not intended as and should not be con­strued as med­ical advice. Visitors to this website should con­sult with a licensed physi­cian or other qualified health professional for medical advice, diagnosis or treatment regarding any disease, medical condition or concern.  Never dis­re­gard pro­fes­sional med­ical advice or delay in seek­ing it because of any­thing you have read on this website. If you think you are having a med­ical emer­gency, call your doc­tor or 911 immediately. The views expressed on this website by any individual are solely that of the author’s and do not reflect the opinions or beliefs of ISPA. 

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Nature has a rhythm. We see it in the way the seasons change, the way the tide comes in and out, and the way the sun rises and sets. It all just happens as it is supposed to. But what exactly is a circadian rhythm? A circadian rhythm is the physiological processes of all living animals and plants within about a 24-hour cycle. This rhythm is created internally, but it can be modified by external factors such as temperature and sunlight. When we look at patterns of daily behavior, such as eating and sleeping, circadian rhythms are key.

The History of Circadian Rhythm

Back in the days before electricity, staying in rhythm with nature’s cycle was the norm. People would wake up with the sun, work in the daylight and go to bed sometime not too long after dark. It wasn’t that long ago that the few television channels we received signed off at midnight, and there was no programming overnight. But now, we live in a 24/7 world. We do business with foreign countries by computer at all times of the day and night. We travel across oceans and time zones in a matter of hours. We don’t have to wait for stores to open: we can shop online anytime we want. And between the thousands of television and radio stations we have access to, along with internet options, we are never lacking in around-the-clock entertainment. Given all the amenities of life that we have access to, it’s understandable how easily our own rhythms can get out of sync with nature.

Genetics Play a Role in Circadian Rhythm

Modern science has identified “chronotypes” among people. While habits play a role in this, a person’s chronotype, or internal clock, is most influenced by genetics and can be difficult to change. There are morning birds and night owls, and many others in between. We each have a chronotype that fits on a bell curve alongside everyone else’s. Thirty to 50 percent of people fall in the middle of this curve, sleeping between the hours of 11 p.m. and 7 a.m. About 40% of people have sleep cycles that fall about an hour or so down the sides of the curve, sleeping between 10 p.m. and 6 a.m., or between midnight and 8 a.m.

Then there are those who fall on the edges of the curve. Many teenagers tend to be in this category, as their changing hormones can affect their chronotype. They prefer to stay up later, and wake up later, though this pattern shifts earlier as they age. Because both science and educators have recognized this, some schools are now starting a bit later to help their students be more alert and productive during class times. With flex schedules, and more jobs available for nighttime workers, for some people it can be a benefit to be a night owl.

Having a sleep schedule that is outside the norm can be a problem, as society tends to reward early risers. The expression “the early bird catches the worm” dates back to the 1600s! For those who need to get to bed early and wake up early, it’s not so difficult to fit in. But those whose chronotype gives them the need to stay up late, and wake up late, often struggle conforming to the duties and expectations that come with a 9-5 job.

What Is Social Jet Lag?

When a person’s body clock is out of sync with society’s clock, scientists call it “social jet lag.” Social jet lag puts stress on the body and mind that can affect job performance and undermine health. Research shows that those with social jet lag were more likely to be overweight, had a greater risk for depression, and were more likely to participate in risky behaviors such as smoking or drinking. It’s not the chronotype itself that causes these problems; it’s the mismatch between the chronotype and the daily schedule. In addition, if night owls are getting less sleep because they are getting up earlier while not going to bed earlier, this ongoing sleep deficit can also create a risk for heart disease, diabetes and obesity.

Changing Your Internal Clock for Better Sleep

If night owls can’t change their work hours, there are ways that they can shift their internal clock to earlier in the day. However, this requires commitment and can be difficult to maintain.

One way to shift is through a combination of bright light therapy and melatonin. Usually being out in the sun provides the natural light exposure necessary for our internal clock. But when working from an office all day, we don’t always get the sun we need. There are lamps that mimic the sun that can be helpful. Leaving the curtains open at night so that the morning sun streams in is a good strategy, as is going for an early morning walk or run. With light therapy, you must stick to the same schedule every day of the week. If you sleep in on the weekend, you can set back all the progress you’ve made up to that point.

The body naturally produces the hormone melatonin at night when it is dark, but melatonin production varies from person to person. Taking a melatonin capsule 3-4 hours before the desired bedtime will help a night owl feel sleepier earlier than they usually do. Think of this new routine with light therapy and melatonin as a sleep diet, and be diligent with it.

Another option to reset the body clock is chronotherapy. Rather than trying to go to bed earlier than usual, night owls can try going to bed two hours later each night until they reach their desired bedtime. This process can be successful, but it takes about two weeks. Few people have such control over their schedules for that length of time to follow through with the plan.

Another strategy for groggy night owls is the midday coffee nap. When you feel tired, adenosine, a chemical that promotes sleep, circulates throughout the body. When you fall asleep, adenosine levels drop. Caffeine competes with adenosine, preventing it from being received by the brain. So, you feel less sleepy. Since it takes 20 minutes for caffeine to take effect, quickly drink a half a cup of coffee or so on your lunch break, then set your alarm for a 20-minute nap. This way, the body doesn’t get into the deep sleep state. You can also just rest or meditate during that time if you prefer. The caffeine starts to kick in at the end of the 20 minutes, and you also have the energy boost from the quick nap or rest. Just make sure that you don’t consume caffeine any time past 2 p.m., or you’ll have a more difficult time getting to sleep at bedtime.

Whether you’re a night owl or a morning bird, or anything in between, make sure the sleep you get, whenever you get it, is on a comfortable and supportive mattress. This way you’ll wake up refreshed no matter what time it is!

Sources:

• https://www.sciencedaily.com/terms/circadian_rhythm.htm
• https://www.sciencedirect.com/science/article/pii/S0960982212003259
• https://www.vox.com/science-and-health/2015/12/18/10450300/case-against-sleeping-in
• https://www.healthline.com/nutrition/coffee-nap
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011935/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Are you tossing and turning at night and daydreaming of getting better sleep during the day? From diet plans to 6-minute lunch break workouts, we’re constantly looking for fixes that will make our lives better. The same goes for sleep. By exploring different types of sleep aids, you might find something that will help you get the extra zzz’s you need.

Alternative Sleep Solutions

Before you head to the pharmacy and go the medication route, there are many non-medicinal sleep solutions that can help you get a great night’s sleep. As with anything, it’s important to run these sleep remedies by your doctor first, especially if you’re trying something new.

• Yoga nidra is one type of yoga that relaxes your muscles, and brings your mind and body to rest. Consider doing a few simple stretches before bed so you can fall asleep easier.
• Exercise is not only beneficial to your overall health, but it plays an important role in getting your body ready for sleep. Have your workouts completed at least 2 hours before bedtime, so your body has enough time to rest.
• Soothing scents such as chamomile, jasmine and lavender can help your body relax and prepare for sleep. Treat yourself to a little aromatherapy by spraying your pillow with lavender or chamomile before bedtime.
• Caffeine is great at keeping you alert in the morning, but it stays in your system longer than you might think and can disturb your sleep. Try consuming caffeinated beverages in the morning and if you need to sip on something before bed, banana tea and warm milk are a couple of great options.
• A weighted blanket is another option if you have trouble sleeping, because it offers a sort of deep pressure stimulation that’s been found to calm down adults. According to the American Academy of Sleep Medicine, the blankets feel like you’re having the best hug of all time and they may help people with chronic pain, anxiety or depression sleep better at night.

Natural Sleep Aids and Remedies

For all of you flower children out there, don’t worry. There are plenty of other natural sleep aids to choose from as well – some involving actual flowers! Here’s a list of some sleep-promoting supplements that help you fall asleep faster, promote better sleep quality, or both:

• Melatonin is a natural hormone that alerts our bodies that it’s time to sleep. It’s particularly effective for those who need to sleep when it is light outside – such as shift workers and people experiencing jet lag.
• Valerian is a tall, flowering grassland plant with sleep-friendly compounds that seem to be most effective when taken regularly for two or more weeks. However, it may not be safe if you’re pregnant or breastfeeding.
• Lavender, a plant, produces purple flowers that when dried have many practical uses. The soothing smell of lavender which is thought to help those suffering from mild insomnia.
• Passion Flower is a popular herbal remedy for insomnia. It’s thought to be more effective when consumed as a tea than a supplement, but evidence is weak in general.
• Glycine is an amino acid shown to lower body temperature, readying the body for sleep. You can buy glycine in pill form or as a powder to be diluted in water. Another option to consider is to simply eat foods that are rich in the nutrient, such as meat, eggs, beans, spinach, kale and cabbage.

Pink or White Noise

Have you ever listened to tracks like “Waves Crashing at Night” or “Relaxing Rainforest Sounds” in bed to help you nod off? If so, you are using another type of sleep aid. Two types of sound have been proven to help some people fall asleep at night: pink noise and white noise.

Although similar, our ears typically hear pink noise as being even or flat, while white noise sounds more static. According to the Cleveland Clinic, pink noise enhances brain activity that’s associated with the deep phases of sleep. (In a recent study, pink noise increased deep sleep and dramatically improved memory in elderly adults.) White noise, in comparison, is ideal for tuning out sounds that are disrupting sleep, such as your partner’s snoring. There hasn’t been a study comparing pink noise to white noise, but researchers say both may help us catch more zzz’s.

Good Sleep Habits Should Come First

There are tons of nonmedicinal sleep aids to choose from. But before you decide on one, make sure to try these helpful tips for getting a good night’s sleep first:

• Meditate before bed if needed. Turning off your worries and thoughts is essential if you’re going to sleep well.
• Schedule a sleep appointment. Going to bed at the same time each night will get your body into the habit of regular sleep.
• Unwind into the evening. Set up a relaxing routine that you do each night before bed, to help signal to your body that sleep is coming.
• Get a good mattress. An old or lumpy mattress can cause you to lose sleep and feel achy.
• Create a sweet sleep suite. A cool, comfortable bedroom that is free of electronic devices will set you up for a good night of sleep.

Talk to Your Doctor

If you’re still not getting a good night’s rest after trying different sleep aids, you may have a sleep condition that would need additional treatment. Be sure to share any concerns you have with your doctor, so you can get back to sleeping well at night.

Sources:

• https://www.sciencedaily.com/releases/2016/06/160614114045.htm
• https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860
• https://www.healthline.com/nutrition/sleep-aids
• https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875
• https://health.clevelandclinic.org/why-pink-noise-might-just-help-you-get-a-better-nights-sleep/
• https://www.webmd.com/women/features/sleep-gadgets-apps-tips#1
• https://www.webmd.com/sleep-disorders/news/20180402/seeking-better-sleep-under-a-weighted-blanket

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

You can do these poses on the floor with a yoga mat or towel – or you can do them right on your bed. The idea is to be comfortable and gentle with yourself. This is not a workout – just relax into each pose and feel a nice stretch.

If you’re doing the routine on your bed, you can take a moment to check your mattress for any lumps, bumps or valleys. If your mattress is more than 5 to 7 years old, chances are you need a new one. A comfortable, supportive mattress is the foundation of a good night’s sleep, so evaluate the condition of yours frequently. And now, those restful poses:

Cat Pose

Start on your hands and knees. Hands should be under your shoulders; knees should be hip width apart. Arch your back, tucking your chin to your chest, like a cat. Exhale as you pull your stomach toward your spine. Then, as you inhale, release the arch and let your back drop down. Raise your chin up, like a wolf howling at the moon. Pull your shoulder blades back and toward each other. Repeat this sequence three times. Cat pose relaxes the mind and massages internal organs, improving both digestion and circulation.

Butterfly Pose

Sit up tall with your spine straight. Bend your knees and put the soles of your feet together, as close to your body as is comfortable. Gently bend forward at the hips. As a variation, you can keep your legs straight out, as far apart as is comfortable, flexing your feet. Again, gently bend forward at the hips. Butterfly pose helps open the hips, which feels especially good if you’ve spent a lot of time sitting.

Legs Up Pose

Lie on your back with your buttocks as close to the wall as you can comfortably get. Extend one leg up the wall in front of you and then the other. If you need to make the stretch easier, scoot away from the wall a bit to make more of an angle between your legs and the wall. Extend your arms open to your sides, palms up. Close your eyes, breathe and relax. This is an inversion pose, meaning you’re a bit inverted, or upside down, which helps reverse the effects that gravity has on the body all day.

Child’s Pose

Sit up on your shins with your buttocks resting on the heels of your feet. Slowly drop your torso forward, bringing your forehead to rest on the mattress or floor. Tuck your arms behind you on each side or, for more of a stretch, extend your arms in front of you. This pose relaxes the back and calms the nervous system.

Corpse Pose

This pose is especially nice to do while on your mattress. Lie down on your back with your head on your pillow. Put your hands out to your sides, palms up. Relax your feet and close your eyes. Breathe slowly. This pose traditionally is done at the end of yoga class and is many people’s favorite. You’ll find it very relaxing.

You can turn the lights off now and, when you feel ready, move into your usual sleep position.

Sweet dreams and “shubh ratri” (goodnight)!