Magnesium for Sleep: How to Supplement for Better Zz’s
Share
By: Mary Squillace
For many people, it takes more than a few sheep to guarantee a good night’s sleep. One alternative to those imaginary baa-ing balls of wool? Magnesium. Science suggests a magnesium deficiency could lead to restless nights — or even insomnia. Conversely, supplementing with magnesium has been associated with better sleep.[1]
For one, magnesium might promote better sleep by reducing stress. Research suggests that supplementing with magnesium has the potential to alleviate mild anxiety.[2] A number of biological processes may underlie this mollifying effect. A 2016 study suggests that magnesium lessens stress by keeping the sympathetic nervous system (aka your fight-or-flight stress response) in check, and activating the parasympathetic nervous system, which has a calming effect.[3]Other evidence indicates magnesium may calm your pre-bedtime racing mind, by regulating your brain’s GABA activation (GABA is the neurotransmitter that helps the brain relax).[4]
Magnesium also helps control the sleep-wake-cycle-regulating hormone melatonin. One study that investigated the effects of magnesium on insomnia found that magnesium supplements improved subjective measures of insomnia, while also boosting melatonin levels, among a group of elderly subjects.[5]
In addition, magnesium might be an especially effective ally against insomnia for people suffering from restless leg syndrome. Researchers have found a connection between magnesium and a reduction of mild- and moderate restless leg syndrome, as well as a reduction in restless-leg-related insomnia.[6][7]
Magnesium is readily available in a variety of foods. Almonds and cashews are some of the most magnesium-dense foods around. Another good option: leafy greens, like spinach, which contain about 20 percent of your recommended intake per a half-cup (just be sure to cook them first to reduce oxalate levels). Avocados contain about 44 milligrams of magnesium per cup, while salmon, white rice, and carrots also contain a moderate amount of magnesium.[8]
If you’re struggling to pile magnesium onto your plate — about half of Americans fail to get enough magnesium in their diets[9] — consider taking a supplement. (Think you might be magnesium-deficient? Check the list of symptoms here.) The National Institutes of Health recommends a daily intake of 400 to 420 milligrams for men and 310 to 360 for women, and The Bulletproof Diet recommends taking as much as 600 to 800 milligrams a day. But don’t overdo it. Magnesium is the leading ingredient in several laxatives, so don’t be surprised if taking too much magnesium leads to stomach distress or diarrhea.[10] Here’s everything you need to know about choosing the right magnesium supplement for you.
You might also be able to reap the snooze-enhancing benefits of magnesium by taking an Epsom salt bath before bed. A small study found that soaking in Epsom salts, which are a mineral compound of magnesium and sulfate, elevated magnesium levels.[11] This suggests magnesium can do its job by penetrating the skin. For optimal results, use a ratio of about 1 gram of Epsom salts per 100 liters of water (so about 600 grams of salt for a standard, 15-gallon tub) and bathe two to three times a week. Bonus: if you go the salt-bath route, you might be double-dipping in sleep benefits: There’s evidence that a warm bath or foot bath in the evening can help you rest easier.[12][13]
Sign-up for the Bulletproof mailing list and receive the latest news and updates!
About Mary Squillace
Mary is an LA-based journalist and five-time marathoner who now gets most of her cardio chasing after her toddler. Her byline has appeared in Real Simple, Glamour, Men’s Journal, Health, and Shape, among other publications. When she’s not on deadline, you can find her devouring her latest library haul or watching too much TV.
References
TAGS
Related Bulletproof Articles
Copyright © 2018 Bulletproof 360, Inc. • All Rights Reserved.
Articles and information on this website may only be copied, reprinted, or redistributed with written permission (but please ask, we like to give written permission!) The purpose of this Blog is to encourage the free exchange of ideas. The entire contents of this website is based upon the opinions of Dave Asprey, unless otherwise noted. Individual articles are based upon the opinions of the respective authors, who may retain copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the personal research and experience of Dave Asprey and the community. We will attempt to keep all objectionable messages off this site; however, it is impossible to review all messages immediately. All messages expressed on The Bulletproof Forum or the Blog, including comments posted to Blog entries, represent the views of the author exclusively and we are not responsible for the content of any message.
Magnesium for Sleep: How to Supplement for Better Zz’s
Research & References of Magnesium for Sleep: How to Supplement for Better Zz’s|A&C Accounting And Tax Services
Source
0 Comments
Trackbacks/Pingbacks