Magnesium and sleep are like tea and biscuits. You can try have one without the other but it won’t be the same.
Without getting enough in your diet you’re definitely going to find your sleep is suffering even if you don’t realise it.
Does magnesium help you sleep
A great big yes it does!
Studies have been done that have shown a lack of it in the body can lead to all sorts of sleep disorders.
Because magnesium is responsible for over 300 reactions in the body, it helps keep your body clock in order as well as increased sleep efficiency.
It also helps your body produce melatonin, the sleep hormone, which helps your body fall asleep.
Do you not get enough already?
There are loads of great magnesium rich foods, leafy greens and seafood for instance. But to get your full RDA you need to eat half a kilo of spinach a day.
Now I’m sure some people happily do that but I am not one of them. So we need another option.
Supplements!
Supplements are a great way to top up your intake. Further down the article I’ve gone into the best magnesium supplements you can take.
The quick way to fall asleep!
There is a lot of great advice about getting to sleep easier but nothing will work faster than magnesium.
An increased intake will:
- stop you waking up through the night.
- stop you waking up tired
- stop you being unable to sleep fall asleep
So if you have real trouble falling asleep then a supplement is for you.
Best Magnesium Supplements for Sleep
Like I said before, there are loads of great foods that contain magnesium but you have to eat an awful lot of it to get your RDA so a supplement is a much easier way to go. Everything Recommended below is available on Amazon so ou can order some today!
Your RDA is around 400mg so you want to base your dose around that, what foods you eat, and what your doctor says.
The most important part of choosing a supplement is making sure the main ingredient is magnesium citrate.
Your body can absorb Magnesium Citrate the best making it the most effective for sorting out your sleep pattern.
Magnesium oxide is a more common ingredient because it is cheaper but not as effective.
Some people with digestive disorders have noticed tummy trouble after trying out magnesium supplements so if you have a delicate stomach try out a lower dose at first.
I’ve chosen the three best magnesium supplements here and have given the pros and cons of each along with a short review.
Nu U Nutrition Magnesium Citrate Tablets
Nu U are a fantastic brand of nutrition supplements offering UK based manufacturing and a health guarantee or your money back.
The tablets themselves are on the large size but these pure tablets are worth it. The only other ingredients are those necessary to make it a tablet. The tablets are 200mg each and the dosage is one tablet once or twice per day. You get 180 tablets in the pack.
This is a smaller dosage compared to the other products so a great place to start if you are curious about the effects.
These are the best supplement you can take for a better sleep and so they get the dozy owl seal of approval!
Pros
- Contains pure magnesium citrate
- Trusted UK brand
- 6 month supply
- Suitable for Vegetarians and gluten free
- Money back guarantee
Cons
- Tablets are quite big
Natural Calm – Superior Magnesium Powder
This is a powdered form of magnesium, add hot water and you can get your full RDA in an easy to take drink. Perfect for those who don’t like swallowing tablets.
The Natural Calm powder contains no added flavourings which is great but it also leaves drink bland. It’s not a bad taste but it is far from being a good taste.
This is what comes from all natural healthy remedies. You just have to remember all the great benefits magnesium has for your sleep.
Be aware that you should only start with a half teaspoon dissolved in water and increase as necessary.
Pros
- Easy to take liquid form, no swallowing tablets
- Easy to vary dosage
- Completely natural suitable for vegetarians and gluten free
Cons
- The taste isn’t great
Better You Magnesium Oil Original Spray
Another way to take in more magnesium is through a spray. You spray the bottle directly onto the skin and absorb the mineral that way. The problem is I’m not sure how much will actually get absorbed through your skin.
Similar to moisturiser, the best way to moisturise your skin is to drink more water, this means your skin can moisturise itself rather than be moisturised by you.
But using a spray this way means you don’t have to take tablets or drink anything you don’t like. You simply apply the magnesium oil directly to the skin, rub it in and allow it to dry.
10 sprays gives you 60% of your RDA. In the beginning, start with 2-3 sprays per day as it can at first cause your skin to tingle.
Pros
- Easy to use
- No hassle with tablets or drinks
- Also good for skin
Cons
- Not as effective as other methods of intake
Other Benefits
As an added bonus there are loads of other great benefits as well as helping you sleep.
Magnesium also helps you retain more water which means your body has more water to keep things running smoothly. This helps everything from preventing headaches to improving blood circulation.
It also helps break down calcium that is taken into the body so having more will mean you avoid calcium deposits on your muscles which can make them stiff and sore. As a bonus, if you’re breaking down more calcium it will help strengthen your teeth and bones as well.
Finally, increased intake has been linked to the prevention and easing of both diabetes and high blood pressure.
Further Reading
Comments (2)
Hi Kieran,I have been struggling with very poor sleeping patterns for a very long time. I’ve just bought some magnesium & vitamin B6. to try and help. I’ve been taking very low dosages of Zopiclone ,which I understand is not good for you, but when you desperate! Do you have any advise that might help. I am aware of the more common things one need to eliminate, late night TV, coffee,computer screens, strenuous exercises to late in the day time. Do you have any advise,recommendations?THANKS.
Hi Clive! You’re definitely going along the right lines there, the only other advice I’d give is to go to bed and get up at the same time every day, 7 days a week. Hope the magnesium helps!