Does Magnesium Aid Better Sleep? Let's Find Out

Blogs26 Jul 2024

We’ve all been awake in the wee hours of the night, trying to drift into a peaceful slumber, and failed. Sometimes, it could be because we’re too full, too caffeinated, too stressed etc. But when sleeplessness becomes a common occurrence, there could be an issue. Or, it could simply be a natural phenomenon because of ageing.

Compared to younger people, older adults tend to face age-related sleep issues such as fragmented sleep, earlier awakening times, etc. One mineral that’s growing popular as a solution is Magnesium for sleep. Many think that just consuming foods with more magnesium can help sleep. In this article, we’ll explore this link to find out more!

Sleep Issues with Age

We all know that ageing can bring about many changes in our bodies, and sleep is no different. Several studies have found that with age, many adults can face age-related sleep issues regardless of other health conditions and medicinal usage. These common issues are

• Needing a longer time to fall asleep
• Spending less time asleep
• Increased daytime sleepiness
• Less satisfying sleep
• More daytime naps.

Most of these changes tend to happen in young and middle adulthood, that’s why those in their 40s-50s may be facing more sleep issues. Furthermore, sleep disruptions and problems in adults could be tied to more factors:

1. Circadian rhythm: We know that the circadian rhythm is the body’s natural way of regulating all physiological functions including body temperature, heart rate, blood pressure, release of certain hormones, bone remodelling, sleep-wake rhythm etc. Science has found that ageing can make the circadian rhythm less robust, causing sleep issues.
2. Increase in cortisol levels: Cortisol is an important hormone in the body that is associated with stress response. It naturally rises in the morning and tends to be at its lowest at night when we sleep. However, age and circadian rhythm changes can cause cortisol levels to rise, leading to more awakenings and poor sleep quality.
3. Decrease in melatonin: Melatonin is a hormone that is associated with sleep as our brains produce it in response to darkness. Its secretion can decrease with age and cause sleep problems.

While sleep issues persist in adults, it’s also normal for healthy individuals to not have any of these issues. Sleep issues tend to come from a variety of factors that are related to lifestyle, health and psychology.

Magnesium for Sleep: How Does Magnesium Affect Sleep?

Research has found Magnesium to have a positive association with better sleep quality, however, further research is required to make a stronger connection between the two. Some Mg for sleep research links magnesium to these possible effects:

• May help regulate the central nervous system
• May promote melatonin secretion
• May decrease cortisol levels
• Relaxes muscles which could enable better rest.

How much magnesium is safe to consume?

Knowing that a mineral is good for you and overdoing it by having an excess of it is never healthy. On the flip side, trying to prioritise magnesium for sleep, but simply not having enough of it is not going to help either. That’s why it’s important to know exactly how much is a healthy amount to consume.

According to the Indian Council of Medical Research, Indian men must consume a required daily amount of 440 mg/day. Adult women need 370 mg/day to complete their required daily intake of Magnesium.

Magnesium food sources

If you’re looking for ways to increase magnesium levels , look to include these foods in your meals regularly:

1. Oats
2. Pumpkin seeds
3. Chia seeds
4. Almonds
5. Cashews
6. Spinach
7. Cereal
8. Black Beans
9. Kidney Beans
10. Peanut butter
11. Yoghurt

Conclusion

Ageing can naturally cause sleep to deteriorate in adults. This could mean fewer hours of good rest, frequent awakenings, increased daytime sleepiness etc. Staying healthy and taking precautionary measures to sleep better can help with these issues. Additionally, magnesium could be a mineral to support your sleep too. Some findings have found magnesium to be a sleep aid and may have a positive impact on sleep quality and duration. It may help regulate the nervous system and cortisol levels, leading to better sleep. Some ways you can add more magnesium to your diet and improve your sleep is by including pumpkin and chia seeds, almonds, cashews, cereals and green leafy vegetables into your diet.

For more such informative articles on health, nutrition and ageing, explore Right Shift. We offer a whole world of content and tools to boost health in middle-aged adults. Skim through some of our health-related blogs to boost your knowledge or use our free health score calculator and meal plans to make active changes in your health today, so you can see results tomorrow. Hurry, and make the right shift now!