Does magnesium help improve sleep quality

Does magnesium help improve sleep quality

Magnesium is an important mineral that has many health benefits. One of the main functions of magnesium is the regulation of the nervous system, which directly affects the quality of sleep. Every year, the number of studies examining how magnesium can help people with insomnia or other sleep disorders is increasing.

One of the most notable effects of magnesium is its ability to reduce stress and anxiety. Magnesium is known to interact with neurotransmitters in the brain, particularly GABA (gamma-aminobutyric acid), which is responsible for reducing nervous excitability. It promotes relaxation, helping a person fall asleep faster and improves the depth of sleep. Taking magnesium can be beneficial for both those with chronic sleep problems and those suffering from temporary disorders such as stress or jet lag.

A study conducted in 2012 confirmed the positive effect of magnesium on the quality of sleep in the elderly. 46 people aged 60 to 85 who suffered from insomnia took part in this experiment. For 8 weeks, they took 500 mg of magnesium per day. The results showed that after this period, the participants slept more deeply and also had fewer awakenings during the night. In addition, the level of melatonin, a hormone that regulates the sleep cycle, increased significantly, indicating an improvement in the overall quality of sleep.

It is important to note that magnesium deficiency in the body can cause a variety of problems, including difficulty sleeping. According to scientific research, a deficiency of this mineral can lead to insomnia, frequent awakenings, and a decrease in the depth of sleep. Therefore, ensuring the proper level of magnesium in the body is an important aspect not only for the normalization of sleep, but also for general health.

For those looking to improve their sleep, magnesium can be obtained from foods that are its natural sources. Among the richest foods in magnesium are seeds, nuts, dark chocolate, spinach, legumes and cereals. However, in case of deficiency or need for additional support, you can turn to magnesium supplements. It is important to note that you should consult your doctor before using them to avoid overdose or side effects.

Taking magnesium before bed is a popular recommendation for those looking to improve sleep quality. However, it should be remembered that magnesium is not a universal remedy and does not always give an instant effect. In some cases, additional measures may be needed to normalize sleep, such as changing the routine of the day, creating a comfortable environment for sleep, and reducing stress and anxiety.

Therefore, magnesium can be an effective sleep aid, especially for people who are deficient in this mineral. Its positive effects on the nervous system and its ability to reduce anxiety make it a useful tool to combat insomnia. However, you should consult your doctor before taking magnesium supplements to ensure maximum health benefits.