Magnesium – How It Affects Your Sleep?

In this article, we shall explain how magnesium is involved in the production of melatonin and its impact on our ability to fall asleep.

A Brief Info

Melatonin, a hormone that regulates circadian rhythm, has been found to be linked to many health issues such as depression; insomnia; heart disease, etc. The most important function of melatonin however is for regulating sleep patterns in humans. A study conducted by the University of Washington showed an increase in the number of people who fell asleep within 30 minutes after taking 400 mg of magnesium chloride supplements at bedtime. This effect was due to magnesium’s role in producing more melatonin during sleeping hours. As stated earlier, melatonin helps regulate sleep cycles. It also plays a major role in controlling body temperature and metabolism which are both essential elements for maintaining proper functioning.


If you have trouble falling asleep, take 200-400mg of magnesium before going to bed. Magnesium comes from foods like nuts, whole grains, or beans. Also if you suffer from anxiety try to avoid caffeine, alcohol, and sugar because these all serve to prevent proper sleep.


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How Does Magnesium Improve Sleep?

Sleep is a very important part of our lives and plays a major role in the improvement of health, but many people don’t get enough sleep. Initially, it is suggested to sleep in comfortable beds like Twin or Queen size beds for singles and couples respectively. Also, you can look for the differences between Twin vs Queen beds respectively.

There are several other reasons why we may not be getting the right amount of sleep; one major reason for this lack of restful sleep is magnesium deficiency. In order to understand how magnesium can help you with your sleep issues, it is helpful to know what magnesium does and where it comes from in your body.

If you have any questions about whether or not you need more magnesium in your diet then please read on! We will explain all that you should know about magnesium so you can make an informed decision as to if adding more magnesium into your life would benefit you.

Magnesium and Improved Sleep

What Is Magnesium And Where Do You Find It?

Magnesium is found naturally in food such as nuts, seeds, leafy greens, beans, whole grains, fish, and meats. The most common dietary sources of magnesium include almonds, Brazil nuts, cashews, dark chocolate chips milk, spinach, bananas(check benefits of bananas), raisins, and avocados. Many people do not eat these foods because they think there isn’t much nutritional value in them. However, when considering the benefits of eating more of these tasty treats, it’s easy to see that they contain plenty of magnesium.
The best way to ensure adequate intake of magnesium is by making sure to consume at least 400mg per day. This level has been shown to provide optimal health benefits including improved mood, reduced risk of cardiovascular disease, stress reduction, and increased energy levels.

Sources of Magnesium

This is a short guide that provides information about the sources and uses of magnesium. It doesn’t cover all aspects, but it does provide an overview of some important topics such as dietary recommendations for adults and children, and how to increase your intake. Magnesium Deficiency: The first thing we need to understand is why our bodies are deficient in magnesium. In general, most people don’t get enough magnesium from their diet alone.

There’s no doubt that many foods contain varying amounts of magnesium; however, there’s also little evidence that these levels are sufficient to prevent deficiency symptoms. For example, the USDA food pyramid recommends eating six servings of grains every day – each serving has only 15 mg of magnesium! That’s less than half what doctors recommend for healthy adult men and women.

Sources of Magnesium

And even though fruit contains much higher concentrations of magnesium per serving compared to other plant foods like grain products, fruits aren’t included in the daily allowance recommended by the government. So unless you eat a lot of fresh produce, you might be getting too few nutrients overall, including magnesium.

One way to ensure adequate nutrition is through supplementation with extra magnesium. To make sure you’re not taking more than needed or exceeding safe upper limits, consult with your doctor before beginning any supplement program. You can find complete details on dosing here. If you have kidney problems, check with your physician if you should take this supplement at all.

What Happens When You Don’t Have Enough Magnesium?

Magnesium plays several roles in the body. As one of the four major cations in cells, along with potassium, calcium, and sodium, magnesium helps regulate blood pressure, muscle contraction, nerve function, enzyme activity, and energy production. Some scientists believe that high intakes of magnesium may protect against cancer because they help maintain normal cell division and DNA integrity, while others think that excessive doses could cause harm.

The average person needs between 400-500mg of elemental magnesium each day. This includes both absorptions into the bloodstream and excretion via urine. Most medical professionals agree that the ideal amount of magnesium for everyday use is around 350 – 450mg/day, although some experts claim that up to 500mg/day is fine. However, according to Dr. Andrew Weil, M.D., author of “Spontaneous Healing,” excess vitamin C over 1000mg/day can deplete the body of its essential minerals which include magnesium. The best source of magnesium is found naturally in green vegetables, legumes, nuts and seeds, whole grains, fish, poultry, dairy products, and eggs — just try to avoid processed foods where it is often removed during processing.

Deficiency of magnesium

There is a lot of talk about magnesium. Most people are familiar with the fact that it helps to relax your muscles, and can help you sleep better at night. However, did you know that there may be other reasons why we need more magnesium in our bodies? Maybe this has happened to you before you feel like something isn’t right when you don’t have enough magnesium. Your body starts acting weird, or maybe even just feeling tired all day long. If any of these sounds familiar to you, then keep reading! In this article, I will discuss what happens when you don’t have enough magnesium….and how to naturally increase your levels of this mineral.

Magnesium Deficiency Symptoms

  • Muscle Cramps – If you get muscle cramping, try taking some extra magnesium. This could include: taking Epsom salts baths, drinking an electrolyte drink such as Pedialyte, adding magnesium citrate powder into water, eating foods high in magnesium such as spinach, almonds, pumpkin seeds, etc.
  • Nausea/Vomiting – Nausea and vomiting are often caused by dehydration due to a lack of adequate fluid intake. It is also sometimes associated with low stomach acid production which causes malabsorption of nutrients from food
  • Constipation – Constipation can occur for many different reasons including insufficient fiber intake and excessive consumption of caffeine4. Headaches – headaches are commonly linked to stress
  • Insomnia – Insomnia is common among those who have anxiety disorders
  • Fatigue – Fatigue is very common during times of physical activity
  • Anxiety Attacks- Anxiety attacks are typically related to emotional distress
  • Irritability – Irritability occurs when someone experiences chronic tension
  • Depression- Depression is characterized by feelings of sadness
  • Shortness of breath- May cause difficulty in breathing.


We hope you have got a list of the benefits that you acquire from Magnesium and also have explained in detail about Magnesium and its other features.



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