Does Magnesium Help Us Sleep?
What does magnesium do in the body?
- Helps muscles and nerves work properly
- Regulate heart rhythm
- Maintains fluid balance as an electrolyte
- Helps normalize blood sugar levels
- Helps create strong bones
Why do we think magnesium helps with sleep?
- Magnesium turns on the parasympathetic nervous system
- Blocks stimulating receptors in the brain
- Binds to calming receptors in the brain
- Regulates melatonin levels
Research on magnesium and sleep
- Systematic review of literature on magnesium and sleep
- Observational studies show a relationship between magnesium intake and sleep
- No treatment, only observed what already occurs
- Randomized trials showed uncertain relationships between magnesium intake and sleep quality
- One group got placebo, one got magnesium
- Placebo effect may be at play
- This is what’s available in the research:
- Magnesium associated with longer sleep duration and quality in this study –
Foods with magnesium
- Whole grains
- Some in milk and meat
- Brown rice
- There’s no solid research to say magnesium helps with sleep quality or duration
- If you’re having trouble sleeping, consider other factors first:
- Are you staying on a routine?
- Are you sleeping in a sleep friendly environment?
- Are you getting the other vitamins and minerals needed for the body to work properly?
- Are there other stressors in your life that need to be addressed?
- Talk to a sleep specialist or doctor if you are experiencing major sleep troubles