The benefits of sleep

  

Which Types of Magnesium Are Good for Sleep?

Medically reviewed by Sanja Jelic, MD

You may have heard about the potential benefits of supplementing with magnesium for sleep. Magnesium is an essential mineral that plays a role in over 300 biochemical processes in the body, including those linked to sleep. Some research suggests that certain types of magnesium, including magnesium glycinate and magnesium L-threonate, may improve sleep quality and duration.

This article explores how magnesium may help improve sleep quality and the potential benefits and side effects of supplementing with magnesium for sleep.

Types of Magnesium for Sleep

There are several types of magnesium supplements, and each has potential benefits for your brain and body. The following forms of magnesium may help improve sleep quality: 

Magnesium glycinate: Magnesium glycinate is magnesium bound to glycine (an amino acid). Easy for the body to absorb, magnesium glycinate is known for its calming properties and may promote relaxation and sleep. Research shows that magnesium glycinate may help relax the mind and body, potentially reducing stress and anxiety that can interfere with sleep.

Magnesium oxide: Magnesium oxide is sometimes used for magnesium deficiency and to reduce acid reflux (heartburn). Some studies suggest that magnesium deficiency may negatively affect sleep duration and quality, so increasing magnesium levels in the body with magnesium oxide may help improve your sleep.

Magnesium L-threonate: This form of magnesium has gained attention for its potential cognitive benefits. Research suggests magnesium L-threonate may improve cognitive function, address age-related insomnia in older adults, and contribute to a more tranquil sleep.

Magnesium Citrate for Constipation

Magnesium citrate is often used as a laxative to treat constipation. It draws water into the intestines, which helps soften the stool and relieve constipation. Follow a healthcare provider's recommended dosage guidelines when using magnesium citrate for constipation, and drink plenty of water to prevent dehydration.

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Benefits of Supplementing With Magnesium for Sleep

Approximately 30% of adults struggle with insomnia, and magnesium is gaining popularity as a natural sleep aid supplement. Though researchers are still exploring the connection between magnesium and sleep, some evidence suggests that magnesium has potential benefits that may help you get a more restful and rejuvenating sleep.

Calm the Nervous System

Magnesium plays a crucial role in regulating the nervous system by balancing the activity of chemical messengers that send signals within your nervous system and brain (neurotransmitters). Magnesium binds to and activates gamma-aminobutyric acid (GABA) receptors, increasing GABA levels in your brain to help slow brain activity and promote relaxation.

Magnesium also helps regulate melatonin, a hormone that maintains your circadian rhythm (sleep-wake cycle). By enhancing GABA activity, magnesium may help calm your mind, relieve anxiety, and help you get a good night's sleep. 

Reduce Insomnia

Some research suggests that magnesium deficiency can lead to sleep problems, such as insomnia. Supplementing with magnesium can help restore magnesium levels, promoting healthier sleep patterns. A recent review of three small studies found that magnesium supplementation boosts natural melatonin production and may help older adults with insomnia fall asleep quicker, wake up less frequently throughout the night, and stay asleep longer.

In another study, participants who took daily combined magnesium, melatonin, and vitamin B complex supplements for three months reported improved sleep and fewer sleep disturbances.

Alleviate Anxiety and Depression

Mental health disorders, such as anxiety and depression, are linked to an increased risk of insomnia and poor sleep quality. Research shows that magnesium supplementation can improve depression symptoms and reduce anxiety, which suggests magnesium may help enhance sleep quality.

Soothe Restless Leg Syndrome (RLS)

Restless legs syndrome (RLS) is a neurological condition characterized by uncomfortable sensations in the legs and an unrelenting urge to move them. People with RLS often have difficulty falling and staying asleep due to unpleasant feelings in their legs. Research suggests that magnesium supplementation may help alleviate RLS symptoms, as it can help relax muscles, which may relieve discomfort and the urge to move the legs during sleep.

Magnesium vs. Melatonin for Sleep

The effectiveness of magnesium vs. melatonin can vary from person to person. Magnesium works by calming the nervous system and relaxing muscles, promoting relaxation conducive to sleep. Melatonin helps regulate the sleep-wake cycle, signaling the body when it is time to sleep. Talk to a healthcare provider for support in choosing the supplement that suits your needs, preferences, and overall health.

Dosage of Magnesium for Sleep

The recommended daily allowance (RDA) of magnesium varies, depending on your age and biological sex. The National Institutes of Health recommends a daily dietary intake of 310–320 milligrams (mg) of magnesium for adult women and 400–420 mg for adult men.

The RDA is a general guideline for overall magnesium intake, not specifically for promoting sleep. As with any supplement, it is best to consult a healthcare provider to determine the most suitable dosage based on your overall health.

There is no official recommended time for taking magnesium for sleep. However, taking it about an hour before bedtime should give the mineral sufficient time to bind to and activate the brain's GABA receptors and relax your muscles, which may help your brain and body relax. 

How long it takes magnesium to improve sleep varies from person to person. Some people may notice improved sleep quality within a week, while others with a severe deficiency may take longer to see benefits.

Who Needs Magnesium for Sleep?

Most people can meet their magnesium needs by eating a well-balanced diet. Still, some medical conditions can impair the body's ability to absorb magnesium, which increases the risk of deficiency. Certain groups of people may benefit from magnesium supplementation for sleep, including: 

Older adults: Aging often comes with decreased magnesium absorption and an increased risk of sleep disturbances.

People with digestive disorders: Inflammatory bowel disease (IBD), which includes Crohn's disease and ulcerative colitis, and celiac disease can interfere with the body's ability to absorb magnesium and other nutrients.

People with alcohol use disorder: Excessive alcohol consumption can deplete magnesium levels in the body.

People with type 2 diabetes: Diabetes can cause you to lose too much magnesium through the urine, contributing to magnesium deficiency.

People with insomnia: Magnesium's calming properties can help relax the nervous system, potentially alleviating insomnia symptoms and facilitating better sleep.

People with anxiety and depression: Magnesium's ability to regulate neurotransmitters like GABA may reduce stress and anxiety, making it easier to unwind and achieve more restful sleep.

You Can Eat Foods With Magnesium for Sleep Too

Incorporating magnesium-rich foods into your diet helps meet your body's magnesium needs, supports overall health, and may improve your sleep. The following foods provide a natural and balanced source of magnesium:

Leafy greens: Dark, leafy green vegetables such as kale, spinach, and Swiss chard

Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds

Whole grains: Brown rice, quinoa, and oats

Legumes: Beans, lentils, and chickpeas

Fruits: Avocados, bananas, and dried apricots

Side Effects From Taking Magnesium for Sleep

Magnesium is considered safe for most people, but it is possible to experience side effects when supplementing with magnesium, especially when taking large doses. Possible magnesium supplementation side effects include:

Diarrhea

Nausea

Stomach cramping

Low blood pressure

Drowsiness

Muscle weakness

Summary

Magnesium supplementation may promote better sleep by calming the nervous system, relaxing muscles, reducing anxiety, alleviating restless leg syndrome, and helping regulate your circadian rhythm. Different types of magnesium, such as magnesium glycinate and magnesium L-threonate, offer specific benefits for the mind and body in promoting good sleep. While most people can consume sufficient amounts of magnesium through diet alone, certain groups, such as those with digestive disorders or diabetes, may benefit from magnesium supplementation.

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The Importance of Sleep and Mental Health

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(SANTA BARBARA, Calif.) – Sleep Awareness Week begins on March 12 at the start of Daylight Savings Time, when Americans lose an hour of sleep.  This week raises awareness to the benefits of sleep on our mental health and serves as an important reminder about the importance of sleep and the impact it has on how we feel and perform daily.  This year marks the 25th anniversary of Sleep Awareness Week. More information including practical tips to help people get enough of the quality sleep they need can be found on the National Sleep Foundation website.

According to the American Academy of Sleep Medicine, the transition into and out of Daylight Saving Time increases the risk of sleep disruption, mood disorders, and suicide. Another study found that the transition to standard time increases the number of depressive episodes by 11%.  A possible explanation is that time change disrupts our circadian rhythms. That is our body’s internal clock that runs on a 24-hour cycle. One of the most important circadian rhythms is the sleep-wake cycle, which influences when we feel tired, fall asleep and wake up. Another impact is the alteration in our normal pattern of daylight exposure. So, a one-hour change disruption in this cycle can have a serious impact on mood and even increase our anxiety. The shift to daylight saving time in March, in particular, can lead to reduced sleep quantity and quality 

In short, the switch to daylight saving time shouldn’t be taken lightly. Paying attention to sleep hygiene is especially important this time of year.

Here are some practical tips for sleep hygiene:

Maintain a fixed sleep schedule on both weekdays and weekends

Keep a stable routine to get ready for bed each night

Limit or avoid caffeine and alcohol, especially in the afternoon and evening

Go “device free” for at least 30 minutes before bed

Block out unwanted noise and light from your bedroom and/or use accessories like a sleep mask and ear plugs

Choose a supportive mattress and comfortable bedding

To learn more about County of Santa Barbara Department of Behavioral Wellness, please visit http://countyofsb.org/behavioral-wellness. For assistance accessing Behavioral Wellness services, call the 24/7 toll free Crisis Response and Services Access Line at (888) 868-1649.

03

The Neuromission of Sleep

By Justin James Kennedy, Ph.D., DProf. and Dr. Stan Rodski

We all know that particular sleepy sensation that we feel when we are tired or after a long day. Were you aware that this is the beginning of a whole complex cycle in our brains? Once we close our eyes, there are different processes in our brain called neuromission of sleep that affect our whole being— emotions, memory, healing processes, and even the “rest” sensation. It all comes from different stages of the whole cycle.

The neuromission of sleep involves the regulation of the sleep–wake cycle, the release of various chemicals and neurotransmitters in the brain, the progression through different stages of sleep, and the restoration and repair of the body and brain. 

Interrupting or denying the human body from this process can negatively affect you both psychologically and physically.

Let’s jump into some of the most common parts of this cycle and what they affect. 

The neurotransmitters and the dream cycles

Neurotransmitters such as serotonin, norepinephrine, acetylcholine, and histamine regulate the sleep–wake cycle. These neurotransmitters are released in specific brain areas, and their activity levels change during sleep. Their functions are more specifically as follows:

Serotonin is a neurotransmitter involved in many bodily functions, including regulating mood, appetite, and sleep. In particular, serotonin promotes deep sleep (NREM sleep) and suppresses REM sleep.

Norepinephrine, another neurotransmitter, regulates attention, arousal, and stress responses. During wakefulness, norepinephrine levels are high, but they decrease during sleep, especially during NREM sleep.

Acetylcholine is a neurotransmitter involved in many functions, including muscle movement, learning, memory, and attention. During REM sleep, acetylcholine levels are high, and they are low during NREM sleep.

Histamine is a neurotransmitter that plays a role in promoting wakefulness and suppressing sleep. Histamine levels increase during wakefulness and decrease during sleep, particularly during NREM sleep.

These neurotransmitters are released in specific areas of the brain, and their activity levels change during different stages of sleep. But now that we mention the stages of sleep. We classify them into REM and NREM. Let’s explore them better:

NREM sleep is further divided into three stages, with each stage characterized by progressively more profound levels of sleep:

Stage N1 is the lightest sleep stage and lasts only a few minutes. During this stage, the body relaxes, and brain activity slows down. People in stage N1 sleep may experience brief muscle twitches or jerks.

Stage N2 comprises most of a healthy adult's sleep and lasts about 50 percent of total sleep time. During stage N2 sleep, brain activity slows down, and the body temperature drops. Eye movements stop, and heart rate and breathing become more regular.

Stage N3 is the deepest NREM sleep stage and lasts about 20 to 25 percent of total sleep time. During stage-N3 sleep, brain activity slows down even further, making waking up difficult. This is the most vital stage of sleep, during which the body repairs and regenerates tissues, builds bone and muscle, and strengthens the immune system.

After NREM sleep, the sleep cycle enters the REM stage, which makes up about 20 to 25 percent of total sleep time in adults. Rapid eye movements, increased brain activity, and vivid dreams characterize REM sleep. During REM sleep, the body becomes more relaxed, and heart rate and breathing become irregular.

The sleep cycle typically goes through several cycles of NREM and REM sleep throughout the night, each lasting about 90 minutes. The exact proportion of each type of sleep can vary depending on age, health, and other factors. For the neuromission of sleep, these are essential stages that will help you regulate other subprocesses that are happening at the same time.

The neuromission of sleep and the healing cycles that occur

One of the vital functions of sleep is to aid in restoring and repairing the body and brain. One of these processes is the production of cytokines. Cytokines are proteins that are critical to the body's immune response. They regulate inflammation and fight off infection. During sleep, the body produces a higher concentration of cytokines, which helps to boost the immune system and promote healing.

Sleep also plays a crucial role in the brain's ability to consolidate memories and process information. During sleep, the brain can integrate new information and consolidate memories, strengthening neural connections and promoting learning and problem-solving abilities.

Sleep is also associated with a variety of other therapeutic processes. It is essential for promoting muscle repair and growth and regulating the release of hormones that control appetite and metabolism.

Wake up refreshed!

Source: Motortion/ Getty Images, Andrey Popov/Getty Images, AlinaMD/Getty Images

These are all essential functions that the body engages in during our sleeping cycles. You will notice that not all the repairs or changes occur in our brain, but our body also benefits from having a whole neuromission of sleep.

Adverse effects

Sleep deprivation negatively impacts physical and mental health. Regardless of the cause (e.g., routine changes), its consequences range from mood alterations to chronic diseases.

Chronic sleep deprivation can increase the chance of heart disease, stroke, or diabetes; raise blood pressure; and cause inflammation. 

Conclusions

The neuromission of sleep refers to the complex network of neurotransmitters, hormones, and brain regions that regulate the sleep–wake cycle. It is essential for optimal health and well-being, as it plays a crucial role in cognitive function, immune system function, memory consolidation, and emotional regulation.

Understanding the neuromission of sleep can help us to identify potential targets for therapies that could improve sleep quality and treat sleep disorders. It may help us better understand the mechanisms underlying sleep-related health outcomes, such as the increased risk of heart disease, stroke, and diabetes associated with chronic sleep deprivation.

Investigating the neuromission of sleep is a complex and ongoing process, requiring collaboration across various disciplines, including neuroscience, psychology, and medicine. Continued research in this area is necessary to fully understand the complex mechanisms underlying the sleep–wake cycle and develop more effective treatments for sleep-related disorders.