Can magnesium improve your sleep? Undoubtedly millions of people have trouble sleeping. It can be a mighty challenge trying to break the cycle of persistent insomnia. Some have tried changing their sleep routine or curbing caffeine intake in vain. Yes, sometimes, these practical lifestyle interventions may come a cropper and fall short of an effective therapy. Another popular option is the use of supplements.
One specific supplement that has really gained attention in recent years is magnesium. Some hail magnesium as a potentially beneficial sleep aid. Experts suggest that the mineral has wide-ranging therapeutic effects in the body. Many insist that magnesium can positively influence the processes that promote positive sleep quality. Hence, it's crucial to learn the connection that exists between magnesium and enjoying a good night's sleep. But first, we need to find out: What is magnesium? Well, magnesium is essentially one of the most commonly found minerals on earth. It is generally present in many types of food. Magnesium is essential for good human health. The human body uses the mineral in more than 600 cellular reactions. Indeed, each cell and organ in the human body needs this mineral to function well. Magnesium contributes to healthy bone quality, proper brain function, and excellent heart and muscular function.
Experts have linked magnesium supplements to several benefits. This includes fighting inflammation, lowering blood pressure, and relieving constipation. Further, experts believe that magnesium can help alleviate sleep problems. You can get many types of magnesium supplements readily available on the shelves. Some of these supplements are magnesium oxide, magnesium citrate, and magnesium chloride. Overall, magnesium is-undoubtedly- an essential mineral. The supplement is certainly useful in promoting good health. The benefits of magnesium range from helping to fight inflammation, lowering blood pressure to- perhaps- improving sleep.
So, why can we link magnesium to good sleep? First, the mineral can help the body function well; it can also help the brain relax. Keep this in mind- your body and brain need to relax well before you fall-and stay- asleep. Magnesium enhances such processes at a chemical level. It does this by stimulating the parasympathetic nervous system. This is the system that's primarily responsible for helping people stay calm and relaxed. Magnesium also regulates neurotransmitters- these usually send signals throughout the brain and the nervous system. The mineral also helps in the regulation of melatonin- a hormone that guides the body's regular sleep-wake cycles. Experts further suggest that magnesium generally binds to GABA (gamma- aminobutyric acid) receptors.
Essentially, GABA is the primary neurotransmitter that's responsible for slowing down and calming nervous activity. The same neurotransmitter is generally used to prepare some common sleep drugs like Amibien. Thus, experts suggest that magnesium may help prepare the body and mind for sleep. In a nutshell, magnesium generally helps stimulate neurotransmitters that are primarily responsible for calming your mind and body.
Further, those who don't have sufficient levels of magnesium in the body cannot expect to enjoy good sleep. Indeed, many have disturbed or troubled sleep. Some even have a worse experience- insomnia. Recent studies in mice have come up with interesting conclusions. The studies established that humans generally need optimal levels of this mineral to enjoy normal sleep. Beware though- studies show that having high levels of magnesium can also result in sleep problems.
Specific groups of people have been shown to be at a higher risk of suffering from magnesium deficiency. This includes those with digestive diseases. Certainly, having issues with the digestive tract can sometimes interfere with the body's ability to absorb minerals and vitamins. This can cause the body to have certain deficiencies. Also, those suffering from diabetes may be at high risk. Experts generally link diabetes and insulin resistance with excess magnesium loss. Those having alcohol dependency may also experience magnesium deficiency. Older adults tend to consume a diet with less magnesium compared to younger people; older ones may also experience less efficiency with magnesium absorption. So, those who don't have enough magnesium will likely suffer from sleep issues.
Magnesium not only helps people sleep- but also enhances sleep quality. Studies show that magnesium promotes the achievement of deep, restful sleep. In one study, a group of adults with insomnia was given a supplement that contained 225mg of magnesium, 11.25 mg zinc, and 5 mg melatonin. The subjects experienced better sleep compared to a control group.