Magnesium supplements maintain melatonin levels and also regulates GABA. In this way, it keeps you calm, relaxed and helps in inducing sleep. Take 500mg of Magnesium oxide twice daily, it will help in inducing sleep.
Our human body needs various types of earth metals, minerals, and elements for better health and sustainability example calcium, iron, phosphorus, sodium, potassium, magnesium, iodine, zinc, chromium, etc.
Out of which calcium, magnesium, phosphorus, chloride, potassium, sodium and sulfur gets stored in the human body and they are primarily responsible for the growth and development of the human body right after birth till death.
And thus for proper growth, it is essential for us to intake such important minerals in a well-balanced manner from their resource foods.
Read more to know about magnesium and its benefits in maintaining a healthy lifestyle.
What is the Importance of Magnesium?
In the entire human body, it is one of the most essential vitamins and mineral out of the first 24. Every particular cell, tissue and organs need Magnesium for their proper functioning.
In our body, it is used over more than 600 cellular reactions for contributing to healthy bones, muscles, brain and heart. It also fights against any kind of body inflammation diseases thus boosting immunity.
Also helps to relieve problems of constipation and high blood pressure when used under the proper guidance of a medical practitioner.
Read further to find out how Magnesium acts on the human body and cures and control some real health problems.
How does Magnesium Help in Sleep?
Magnesium is the key factor in the development and restoration of the quality of sleep while developing the nervous systems.
Through various researches, it has been repeatedly found and concluded that Magnesium is naturally effective to cure and control several sleep disorders like insomnia, depression, RLS, narcolepsy, and others as well.
Read further to find out the benefits.
The Benefit of Magnesium in sleeping and its healing factors.
- Magnesium helps in regulating and proper functioning of the sleep hormone. Which helps in improving the quality of sleep and wake cycle.
- It helps to cure insomnia naturally.
- It helps in relaxing the stress and thus relieves depression.
- It is also effective to control other sleep disorders like Narcolepsy, Restless Leg Syndrome (RLS), Parasomnias, REM Sleep Behaviour Disorder, and more.
- Magnesium although may not be a cure for Sleep Apnea but the addition of magnesium to the daily diet in a well-regulated manner is effective in the relaxation of body muscles and functioning of the brain while improving the neuro transmitting activity.
- It maintains the level of GABA (gamma-aminobutyric acid) and helps in restoring sleep.
- It is the key mineral to develop gut health and improves the digestive system as well.
- It relieves constipation and soothes heartburn.
- Magnesium is an important factor to get rid of depression and unwanted mood shifts combined with impaired sleep which subsequently results in restlessness in the body along with insomnia.
- Magnesium is important for the contraction and expansion of our body and heart muscles, and thus it is directly related to the heart-pumping activity.
In another research done the researchers concluded that administration of nightly melatonin magnesium and zinc will improve the quality of sleep.
How do Magnesium Functions?
Magnesium helps in maintaining a proper sleep and wake cycle in the body by stimulating and regulating the proper functioning of the hormones throughout our body while developing the neurotransmission activity within the body.
It is the most essential factor for regulating the normal and stable activity of the heart as well as it helps in the contraction and expansion of the muscles in the body.
Read more to find out in what ways magnesium functions in our body.
- Magnesium helps in the Relaxing of the Brain.
- It activates the Neurotransmitters which are responsible for transferring signals between the body and brain which Helps Calming the Body and Brain.
- It helps in the process of Activating the Parasympathetic Nervous System and thus relaxes the Body and Mind.
- Magnesium is Responsible for Regulating Melatonin (the sleep-regulating hormone which is when obtained as Vitamin B6 and B12 from fishes and with the activity of pineal gland forms to melatonin).
- It boosts the bonding of minerals to GABA (gamma-aminobutyric acid) with the receptor ends. GABA plays a vital role in calming nerve activity and it is also used in sleep drugs as well.
- Along with other essential vitamins and minerals like calcium and potassium, magnesium is the other most essential element which acts upon the muscles of our body and even the heart.
- Magnesium reacts and helps in the functioning of over more than 300 body enzymes and allows a well-balanced and stable functioning of the human body.
- It helps in absorbing the vitamins and minerals from the food and thus develops metabolic health and improves the digestive tract in our body.
- Magnesium when taken under proper guidance improves the quality of sleep for people suffering from diabetes. The lack of insulin is directly proportionate with the loss of Magnesium and thus its is essential to have a properly balanced diet containing sufficient magnesium.
Dosage of Magnesium for Sleep.
Magnesium is very important for inducing and maintaining sleep. In a research study done on Rats, the results showed that low content of Magnesium leads to poor sleep quality.
Well there are very less studies that were done regarding this question.
In research, older adults who had been given a twice-daily dosage of 414 mg of magnesium Oxide, have improved their sleep quality.
What are the Sources of Magnesium?
Yes, switching to a well-balanced and fully regulated diet is important if you want proper sleep to get relief from your depression and sleep disorders.
Read next to find out what you should eat and what you should avoid for getting the proper sleep.
- Drink sufficient water. Drinking sufficient water not only improves your digestion and metabolic rate but also improves the level of magnesium in your body.
- Dark leafy green vegetables.
- Seeds, Nuts and Dry fruits. Eat more cashews, grow your love for those almonds soaked or dry, have sunflower and sesame seeds as well.
- Broccoli and Squash
- Peanut Butter can be your best go with breakfast or snacks.
- Include some Legumes
- Add the most healthy Soymilk
- Dairy products as always the best with all nutrients.
- Include Salmon and Halibut fishes and improve not only magnesium but also Omega3 and Vitamin B6 and B12 levels.
- Add beef and chicken breast too.
What to Avoid?
- Avoid any kind of processed foods. Quite a lot of times it has been found that processed foods are the main reason for cutting down minerals and vitamins. Thus lowering the effectiveness and activity in the body.
- Avoid drinking alcohol. Alcohol is always harmful to our health and is also another reason for Insomnia, depression and other sleep disorders combined with other health diseases as well. Alcohol is in no way good for your health rather it deteriorates the level of vitamins and minerals in your body.
- Avoid canned drinks. If you are suffering from a sleep disorder then it’s the need of the hour for you to change the diet and switch to healthy eating and avoiding any carbonated canned drinks.
If you are not getting a balanced level of magnesium, not getting proper sleep, or suffering from various sleep disorders then consider adding Magnesium to your daily diet with proper guidance and consultation.
It improves the neurotransmission and stimulus regulation between the body receptors and brain and relaxes the body activity while relieving anxiety or depression factors. Thus improve your health and quality of sleep naturally.