One of the questions that comes up every time I give a lecture on Adult Sleep is:
What supplements can I take to improve my sleep?
I don't blame people for asking me this question because I’ve been there, too. Wouldn't it be great to just pop a pill and know that you're going to fall asleep within 30 minutes and sleep for 8 hours without waking? If there was a natural pill that promoted that, I’d say sign me up!
However, getting better sleep through supplements is not that simple.
When it comes to supplements, they’re only effective if you're deficient in that particular mineral.
One mineral that I find a big majority of people are deficient in — and which can impact your sleep — is Magnesium.
The Sleep Benefits of Magnesium and How To Add It Into Your Diet
Magnesium is one of the 24 essential minerals and it's responsible for over 300 enzymes in our body. It is needed for the following…
Magnesium is critical for both our mental and physical well-being.
You may have trouble sleeping if you’re deficient in magnesium.
It helps our brain, our central nervous system, and our muscles to relax. So, of course, if we're deficient in it, it's going to be hard to fall asleep and stay asleep. As it goes without saying, in order to fall asleep, you need your brain and body to turn off.
Magnesium is good for your heart.
Magnesium also assists in maintaining our cardiovascular system. It’s a critical component in helping to maintain our blood pressure as well as our blood sugar. In fact, it’s so essential that magnesium deficiency can lead to heart disease and diabetes.
Research shows that approximately 50% of us don't intake enough magnesium through our diet to meet the recommended daily allowances. That can be detrimental to our health.
Why is magnesium deficiency so common?
There are many reasons why an inadequate intake of magnesium is common these days. Some explanations include...
Cooking methods that inadvertently remove the mineral (such as boiling or frying)
Vitamin D deficiency can lead to poor gastrointestinal absorption and therefore the body can’t absorb the mineral
Medications, such as some antibiotics, antacids, antihistamines, and drugs to treat hypertension, can affect bodily processing of minerals
High consumption of processed foods that are low in magnesium
A diet high in foods containing high amounts of sugar and white flour
Exposure to high levels of stress can deplete the body of magnesium
Pesticides have decreased the amount of Magnesium in our soil
Alcohol usage can lead to Magnesium excretion
What are the symptoms of magnesium deficiency?
Tiredness
Irritability
Nervousness
Stiff muscles
Difficulty concentrating
I am sure we can agree that these are all things that none of us want!
Getting more magnesium to help you sleep better.
Now let’s examine some of the ways that obtaining sufficient amounts of magnesium in our diet can impact our sleep:
Obtaining appropriate amounts of magnesium can help reduce the risk anxiety and depression. Both mental conditions are linked to insomnia.
Magnesium binds to GABA (Gamma-Aminobutyric acid). GABA is the primary inhibitory neurotransmitter in the brain and it’s responsible for turning off wakefulness. Most prescription sleep aids, like Ambien, bind to GABA in order to help us fall asleep.
Restless Leg Syndrome (RLS) is a common cause of night wakeups. If you suffer from RLS, research shows that increased magnesium intake can help to prevent RLS and, in effect, prevent those night wakeups.
So, what exactly does the research say regarding magnesium and sleep?
Although the jury's still out whether magnesium supplements actually improve sleep (and that’s because the link really hasn't been researched enough), there are some studies conducted in the elderly as well as rats that are showing a positive correlation.
So let’s go back to that frequently asked question:
Do I need to take a magnesium supplement if I'm experiencing insomnia?
Well, maybe. Let’s explore...
Foods rich in magnesium
What I would recommend doing first is to make sure you're seeking out foods that are rich in magnesium. These foods include: meat, fish, legumes, nuts, dairy products, spinach (load up on it!), eggs, milk, yogurt, dark chocolate (yes please!), almonds, hemp seeds, avocado, broccoli, beans, and the list goes on...
TEST FOR MAGNESIUM DEFICIENCIES
One way to tell whether or not you're actually magnesium deficient is to have a Hair Tissue Mineral Analysis (HTMA) done. An HTMA test is one thing we administer with the Sleep Like a Boss program, which I absolutely love. I love it because we're not just guessing about your deficiencies, we're actually testing for them.
My experience with magnesium.
When I took my HTMA, I discovered I was extremely deficient in magnesium. So I started taking a heavy dosage of it and I have noticed a huge difference with my anxiety as well as my sleep.
Let’s Get You Sleeping!
If you’re interested in having a HTMA and want to learn more about some of the bodily imbalances that may be contributing to your insomnia… learn more about our comprehensive approach to chronic adult insomnia, rooted in mindfulness, functional diagnostics and science-backed coaching and lab testing for an optimal sleep plan→
If you need some tips, you can read more articles on improving sleep in my sleep blog. I have a ton of great resources. Or if you're interested in working with someone one on one, I would love to help. You can schedule a free 30 minute discovery call right here →
As always, I am here for you and for your well being.
Sweet Dreams…
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide. You can schedule a free 30 minute discovery call right here →
If you’re interested in having a HTMA and want to learn more about some of the bodily imbalances that may be contributing to your insomnia, you can book your free 30 minute discovery call with me and I will guide you. I want to help you get the sleep you deserve!