Magnesium Supplement Benefits For Restful And Quality Sleep
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Lack of quality sleep impacts our overall health significantly. However, many of us cannot sleep a sufficient number of hours at night. Due to inadequate sleep, one may feel worn out and sluggish the next day. Insufficient sleep can also greatly influence the physical and mental functioning of individuals. Studies have discovered that sleep deprivation can lead to heart attacks. It causes a high risk of diseases like heart attack, depression, and type 2 diabetes and also causes injuries. People, who fail to sleep well at night, may have to take up certain activities to get better and longer sleep hours. Alternatively, the other option is to get a sufficient amount of magnesium in the diet. In this blog, we are going to discuss the benefits of magnesium on sleep, and magnesium supplement benefits.
How does Magnesium Impact Sleep?
Magnesium is an inducer of the enzyme ATP which works in the body system. Also, it has been researched that magnesium may help in enhancing a better sleep. It is noted that over 15% of the population has a magnesium deficiency leading to sleep disturbances. Researchers believe that Magnesium intake has a positive impact on sleep. This is because of its ability to reduce cortisol, a stress hormone, and to increase melatonin production. Melatonin is a hormone that is responsible for inducing sleep. Magnesium also helps in regulating neurotransmitters in the central nervous system.
If we look at the other health-related magnesium supplement benefits it would be right to state magnesium supplements can help in leading a healthier life. Magnesium is present in various foods, however, sometimes people fail to achieve the optimum magnesium requirement of the body.
How Magnesium Supplements Enhance Sleep Quality?
Magnetism-associated sleep quality is an area of research that is still ongoing. It is likely to show that magnesium plays an important role in the process of improving sleep quality. Research has found that magnesium can impact sleep in the following ways:
Regulating GABA in the CNS
Inside the brain, the neurotransmitter GABA acts as the main regulator of the nervous system. It helps in the activation of signals responsible for transmitting the signals. It is believed that magnesium helps in GABA activity regulation. As a result, it gives a calming effect by blocking sleep disorders just like the sedative works.
Muscle Relaxation
The study showed that the ability of magnesium to block the NMDA receptor reduces excitotoxicity. It is the process during which a neurotransmitter stimulates muscle contractions. The magnesium muscle leads to suppressing the nervous system and that in turn makes better sleep.
Melatonin Production
The findings of the recently conducted research have demonstrated how a magnesium deficiency might be connected with a decreased production of melatonin. This melatonin is a sleep-inducing hormone that plays the role of regulating a sleep-wake cycle. Magnesium, thus, is well-known to aid melatonin production and regulate the biological process of circadian rhythm. Therefore, it engages both feelings of sleepiness and alertness in order to provide sleepers with deeper and more satisfying sleep.
Lowering Cortisol Levels
The adrenalin, more commonly called the stress hormone, is one of the key players in the hormonal system of homeostasis. High cortisol levels can interfere with sleep schedules and result in insomnia. Some researchers believe that the administration of magnesium causes a reduction of cortisol levels which in turn is responsible for improved sleep and states of peace.
Distinguishing Between Magnesium and Melatonin
Micromineral magnesium is abundantly found in the diet. Magnesium reduces stress as well as helps in improving the activity of neurotransmitters like GABA. As a result, it leads to improved calming and relaxation.
On the other hand, melatonin is a hormone that is produced in the brain. Both of these are responsible for better sleep quality, timing, and rhythm. Melatonin helps regulate the biological process of the sleep-wake cycle over the period of 24 hours.
Both magnesium as well as melatonin are generally available as supplements. However, their origins and ways of functioning are quite different from each other.
Sources of Magnesium
The body gets magnesium from the intake of various foods. The following foods are good sources of magnesium:
Spinach
Peanuts (and peanut butter)
Black beans
Edamame
Brown rice
Potato with skin
Almonds
Cashews
Pumpkin seeds
Chia seeds
Fortified breakfast cereals
Plain low-fat yogurt
Soymilk
Magnesium supplements for sleep benefits
Foods are often referred to as natural sources of minerals like magnesium. Apart from food, magnesium supplements are the best source of magnesium. Since magnesium supplements benefits are not addictive like other medications, most people prefer to use them for the treatment of sleep disorders. Magnesium supplements are associated with various sleep-enhancing benefits, including:
Inducing relaxation
Lowering cortisol levels to reduce stress
Enhancing GABA activity in the brain for calming effects
Regulating the sleep-wake cycle
Improving both the quality and quantity of sleep
Despite magnesium supplementation showing a positive effect in improving sleep quality, the individual’s responses to the supplement vary. The pattern of sleep is also affected by lifestyle factors, late-night work, and eating habits.
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Dosage of Magnesium Supplement
The use of magnesium supplements as an aid to falling asleep is becoming more popular among people. Those who want to use magnesium supplements should aim for a specific dosage that will be more effective. Magnesium glycinate (200 mg) and magnesium citrate (200 mg) are excellent options for sleep improvement.
In contrast, magnesium oxide might have little efficacy with sleeplessness and should therefore be avoided. With the correct form of magnesium supplement, it is much easier to get access to the magnesium benefits of achieving a restful and relaxing sleep.
It is important to consume the right dose of magnesium supplements for better sleep quality. The fact remains that, although magnesium supplements are thought to be safe, they may contradict other medications. Thus, it is good to consult a healthcare professional and use the supplement carefully.
Let's sum up
Magnesium supplement provides a quick and effective solution and magnesium supplement benefits by improving the quality of sleep as well as overall wellness. With their capacity to regulate neurotransmitters, decrease amounts of cortisol, and enhance relaxation, magnesium supplements are essential for better quality sleep. Using a magnesium supplement together with a healthy lifestyle method can lead to better sleep patterns. By taking the right dose, magnesium supplements may be a solution for refreshing and enhanced quality sleep.
