Does magnesium make you sleepy?
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Do you sometimes feel drowsy during the daytime? Curious to know if the afternoon weakness is the cause of magnesium deficiency? Then you are not alone. It seems that there are many people who are concerned about daytime sleepiness and drowsiness. There are certain studies that suggest that magnesium potentially triggers daytime sleepiness. Indeed, it sounds right, but does magnesium make you sleepy ? Does this essential mineral really have the power to make you sleep?
This blog will expand the connection of magnesium for sleep problems and also discuss the effect of magnesium on the circulation of the body and light and dark times of the day for humans.
Hence, with us discovering the secrets behind the impact of magnesium, let us explore the changes that trigger sleepiness. So in case you are enduring a sleep disorder or just trying to regulate your sleep patterns, the consumption of magnesium supplements into your routine might bring benefits.
The Role of Magnesium in Promoting Daytime Drowsiness
Let’s take a look at how magnesium makes you sleepy
1. The Main Role Played by Magnesium in Encouraging More Relaxing Sleep.
Magnesium is an elemental mineral that provides the body with adequate and proper functions to ensure a good sleep pattern in the following ways:
Neurotransmitter and hormonal regulation provide sleep in an uninterrupted peaceful pattern during the night. Magnesium can improve sleep quality, thereby leading to more calmness in the sleeping period.
Magnesium intake is a good choice for insomnia-affected people who find it difficult to sleep. Because it makes them sleep more regularly and minimizes disruptions.
By the standard, the intake of 400 mg of magnesium is required on a daily basis for sleep help and maintenance.
Studies validate that the relationship between magnesium deficiency and various sleep disorder symptoms like
difficulty in sleeping,
frequent nocturnal awakenings,
restless legs syndrome, and
early morning awakenings.
The process of replenishing magnesium levels can be done by eating foods with adequate magnesium so that you will likely go to bed faster and sleep more deeply.
Impact on Chemicals
Scientists hypothesize that the impact of magnesium for sleep through the following mechanisms:
1. GABA Regulation in the Central Nervous System (CNS)
Gamma-aminobutyric acid (GABA) is the suppressive that sends negative information throughout the brain and spinal cord. It is a neurotransmitter that cools down excited neurons. The magnesium may be playing a role in the regulation of GABA, which might lead to calm, and sedate feelings to relax the body and help sleep.
2. Muscle Relaxation
Both magnesium and N-methyl-D-aspartate receptors influence the work of a nerve transmitter. As a result, magnesium may inhibit the activity of that neurotransmitter and consequently lead to muscle relaxation. By reducing irritability and anxiety, relaxation may thus contribute to a more general calm and achieve better quality of sleep.
What is in Magnesium that does away with drowsiness during the daylight hours?
People often fall asleep in the middle of the day due to poor sleep patterns at night. Magnesium supplementation is commonly believed to solve this problem by helping sleep better. In this way, magnesium may help the individual in ditching excessive daytime sleepiness. This is useful in people who complain of snoring, restless legs syndrome, or anemia issues.
Similarly, research says that getting good magnesium in your diet may support healthy blood pressure regulation that will help those feelings of sleep, and tiredness to go away. Increased blood pressure may cause a person to wake up with feelings of sluggishness and fatigue during the day. Consequently, sleep duration may improve.
Benefits of Magnesium for Sleep
The magnesium supplements result in better sleep quality, sleep longer, and improve the reduction of fatigue as well as sleepiness during the daytime. Recent research has revealed that elders may enjoy a quicker performance of falling asleep and avoiding early rising up after the use of a supplement that is rich in magnesium. In fact, Magnesium affects certain chemicals responsible for feeling relaxed such as NMDA, GABA, melatonin, renin, and cortisol.
How Much Magnesium Is Suggested a Day?
To overcome the possible problems that can arise, individuals are recommended a magnesium daily dose of 350 mg, according to the Food and Nutrition Board. The recommended intake for males of age 40-42 years should be no higher than 400-420 milligrams daily and for females in the same age group is 310-360 milligrams per day. The recommended amount in the International Society for the Study of Women’s Health during pregnancy is in the range of 260 to 400 mg daily while lactating mothers should take 310 to 400 mg per day daily.
What's the ideal timing for magnesium intake before bedtime?
Well, a magnesium supplementation routine could significantly impact your sleep quality. The dietitians suggest taking your magnesium supplement approximately one hour before going to bed to aid in promoting restful sleep.
Let’s Sum Up
Research clearly shows that it is not only possible for magnesium to alleviate tiredness symptoms during the day by relaxing and calming the nervous system. Even though magnesium supplements can boost the quality of sleep, too much intake of it could make the person feel tired. The first thing to pay attention to is selecting an adequate dosage based on your body type and receiving consultations from a healthcare expert prior to starting the supplement intake.
As a matter of fact, the benefits of magnesium supplementation such as liposomal magnesium can improve sleep quality, particularly during the day. However, starting with the supplementation should involve requires guidance from healthcare professionals especially those individuals who have had health challenges.
