Other studies have shown that magnesium salts may reduce leg cramps during pregnancy. One small study found that sleep efficiency increased significantly, from 75% to 85%, when RLS patients took magnesium for 4 to 6 weeks. Research shows mixed results when using magnesium to treat patients with RLS. The sensation makes falling asleep difficult and can wake you out of your sleep. People with restless leg syndrome (RLS) experience uncontrollable urges to move the limbs and sometimes cramping or crawling sensations, often peaking in the evening hours when at rest. The combination reduced insomnia symptoms and side effects, leading to a better quality of life. Patients given a combination supplement of magnesium, melatonin, and vitamin B for three months also experienced significant benefits in the management of their insomnia. Other studies have produced similar results.
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Research shows that magnesium may help improve insomnia symptoms. They may also struggle with excessive daytime sleepiness, irritability, anxiety, or depression. People with insomnia experience a lack of energy and don’t feel refreshed in the morning. Insomnia is a common sleep disorder where you have difficulty falling asleep, staying asleep, or both. Anxiety and depression also correlate with low magnesium levels, and both anxiety and depression can contribute to insomnia. Low levels of magnesium are associated with poor sleep quality and insomnia. However, some of the signs of insufficient magnesium in your diet are muscle weakness and tiredness. A serious shortage of magnesium in the body is rare. What’s clear from the research is that a lack of magnesium negatively impacts sleep. “What’s clear from the research is that a lack of magnesium negatively impacts sleep.”
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While researchers recognize that magnesium plays an important role in sleep regulation, they do not fully understand the effect of magnesium on sleep behaviors. Can Magnesium Help You Sleep?Īdditional magnesium in your diet has the potential to help you sleep better. Many breakfast cereals have added magnesium. You can also find magnesium in fortified foods. Nuts, legumes, and seeds, including cashews, almonds, peas, and beans.Leafy green vegetables, such as spinach or swiss chard.You can find magnesium naturally in many foods, including: People who drink excessive amounts of alcohol.Without magnesium supplements, as many as 48% of Americans do not get enough daily magnesium.Ĭertain groups are at higher risk for insufficient magnesium levels:
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The appropriate amount depends on your sex, age, and whether you are pregnant or breastfeeding. Health experts recommend adults take in 300 to 420 milligrams of magnesium daily.
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Magnesium also helps manage blood sugar levels and is needed for protein and energy production. Magnesium maintains a healthy immune system, regulates muscle and nerve function, ensures a steady blood pressure, and keeps your bones strong. Magnesium is a nutrient essential for more than 300 processes in your body. If you are interested in using magnesium as a natural sleep aid, talk to your doctor about whether it might work for you. Current research shows that additional magnesium can help the body relax and even improve symptoms of insomnia. This nutrient plays a large role in sleep regulation. Magnesium is a relatively new treatment recommendation for better sleep.