This One Key Nutrient Might Be Your Key To Actually Sleeping
Oh how we dream of being a mindful, ethereal being. Someone who doesn’t check their phone first thing when they wake up, or start thinking about what they're eating for dinner before they even have breakfast. But, alas, we’re the type of person whose head feels uncomfortably similar to a carnival funhouse. In fact, at any given point in time our brain feels a lot like this:
And while this chaos can lead to a lot of productivity it can also make it much harder to relax - let alone fall asleep. Often this leaves us dreaming (pun intended) of a good snooze. But how? What’s the secret? Well it might be magnesium.
What is Magnesium?
Magnesium is a key mineral that’s naturally abundant in the body and it is also naturally present in many foods though it is also used as an additive in certain cases. It plays a role in hundreds of different enzymatic reactions in the body that help with things like protein building, muscle and nerve function, blood sugar control, and blood pressure regulation.
Multiple factors influence how much magnesium a person needs to ingest in a day but for most adult women the goal range is between 310-320 mg per day. Shockingly, up to 48% of Americans don’t eat enough magnesium each day.
How Does Magnesium Impact Sleep?
Magnesium supplementation has been an area of interest in both sleep and attention-deficit hyperactivity disorder (ADHD) research. While findings are mixed, some large scale systematic reviews show an association between magnesium status and sleep quality. And, there have been some anecdotal reports of its success as well.
What's not certain is the role of magnesium within the body and how it helps to produce a more relaxing and restful state. Theories include potential impacts in cortisol or melatonin production within the body. And, magnesium also acts on the benzodiazepine receptor, which is the same receptor used by Valium-type drugs and the sleep medication Ambien.
How Does Magnesium Impact Sleep?
Magnesium can be found in a wide variety of foods. Some of the best sources include legumes, nuts, whole grains, and vegetables like spinach, okra or swiss chard. There is also the option to supplement with vitamins or minerals, but with supplementation comes the risk of excessive intake so if you choose to supplement make sure to pay attention to the dosage and daily values of the product you select.
Or, you can choose to focus on a balanced diet full of plant-based foods which will help you to meet your magnesium needs and hopefully guide you to a peaceful, relaxing sleep.
This article is for informational purposes only and it not intended to be used in place of professional advice, medical treatment, or professional care. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind.
