Magnesium for sleep: does magnesium help you sleep?

• Relaxation of the nervous system: Magnesium plays a key role in the regulation of the nervous system and therefore has a natural calming effect.

• Melatonin production: It is needed for the production of neurotransmitters such as serotonin, which in turn are involved in the formation of the sleep hormone melatonin.

• Fewer sleep disorders: Magnesium deficiency can trigger night cramps or favour restless legs syndrome, which can cause sleep disorders.

• Stress reduction: Magnesium indirectly reduces the release of the stress hormone cortisol and thus ensures general relaxation of body and mind, which can make falling asleep easier.

Regular intake of magnesium can help to improve sleep quality, especially for people with sleep problems.

Difficulty falling asleep is often due to inner restlessness or stress. Magnesium has a calming effect on the central nervous system and can help the body to relax. Studies show that people who take in sufficient magnesium often fall asleep faster. Preparations with magnesium glycinate are particularly helpful here, as the combination of magnesium and glycine is particularly well tolerated and, when taken in the evening, can have a relaxing effect on the muscles and mind.

Not only falling asleep, but also sleeping through the night can be positively influenced by magnesium. A magnesium deficiency is also often associated with low serotonin levels, which is responsible for the sleep-wake rhythm. Magnesium helps to maintain serotonin levels and helps to prevent muscle cramps and restless legs (restless legs syndrome), which are common causes of interrupted sleep. Magnesium glycinate or malate can achieve a longer-lasting effect and promote a restful night's sleep with better sleep quality.

These days, physical and mental stress often cause sleep disturbances. But sleep disorders can have many causes. These include:

• Stress and anxie

• Unfavourable sleeping environment (too warm, too light, noise)

• Unhealthy lifestyle habits (e.g. alcohol, caffeine or irregular sleeping times)

• Chronic illnesses such as depression or thyroid disorders

• Nutrient deficiencies, especially magnesium deficiency

Magnesium deficiency can cause muscle spasms, nervousness and restlessness, and thus impair sleep.

The duration of sleep is individual and depends on age, lifestyle and personal needs – the internal clock and sleep-wake homeostasis also play a role in the regulation of the sleep-wake rhythm. While newborns need up to 16 hours of sleep, adults usually get by on 7 to 9 hours. In older people, the sleep structure is reduced – deep sleep phases decrease and the total sleep time is usually slightly reduced. However, the quality of sleep is crucial in order to process the day and recharge your batteries.

For sleep disorders, you should take magnesium forms with high bioavailability. Magnesium citrate and magnesium glycinate are considered particularly suitable due to their good tolerability and high absorption capacity.

• Magnesium glycinate is particularly recommended because the amino acid glycine has a calming effect on the nervous system. In combination with magnesium, the supplement is doubly effective against sleep problems.

• Magnesium citrate is also a good choice, especially when a magnesium deficiency needs to be quickly compensated for.

Both variants can help to alleviate sleep problems and improve sleep quality. BIOGENA offers a range of magnesium supplements as well as well-thought-out dietary supplements with useful combinations of plant extracts, nutrients, magnesium and amino acids to support healthy sleep.

There is no generally recommended intake, but there are estimates for an adequate intake of magnesium. For adults, this is around 300 to 400 milligrams – with men generally having a higher requirement. The requirement is also increased under conditions of heavy physical or mental stress.

The ideal time to take magnesium is in the evening, about an hour before going to bed, because magnesium levels drop slightly during the night. This allows the mineral to work optimally and contribute to relaxation. It is important to take magnesium with enough water and to develop a consistent routine.

Besides taking magnesium, there are other tips that can improve sleep:

• Develop a sleep routine: Go to bed and get up at the same time every day.

• Optimise your sleeping environment: Darken your bedroom, avoid noise and ensure a pleasantly cool temperature (15-18°C for adults, 18-19°C for babies and toddlers).

• Digital detox: Reduce your use of smartphones and screens at least an hour before going to bed.

• Use relaxation techniques: Exercise can help you to burn off energy and make falling asleep easier at the end of the day, but yoga, meditation or breathing exercises also help you to relax.

• Healthy eating: Avoid heavy meals in the evening and opt for magnesium-rich foods such as nuts, seeds and green vegetables. A balanced and healthy diet promotes general well-being and can thus also improve the quality of sleep.

With these tips and a targeted intake of magnesium, the quality of sleep can be noticeably improved.