Benefit 1: Relieves Insomnia
Lacking time with the Sandman? Many of us don’t sleep well. In fact, nearly 50% of older adults have insomnia, with difficulty getting to sleep, early awakening, or not feeling refreshed when you wake because you didn’t sleep soundly. This is partly due to changes in your circadian rhythms, and lifestyle factors, but also from decreased nutrients. You may have heard that magnesium helps you sleep. In fact, it’s a key nutrient for sleep that must be eaten or taken in supplements and properly absorbed to get a good night’s shut-eye.
Magnesium prepares your body for sleep by relaxing your muscles. It also helps to “shut your mind off,” and calms your nerves by regulating two of your brain’s messengers called neurotransmitters that tend to keep you awake. Magnesium is also essential to maintain a healthy “biological clock” and sleep cycle. Getting enough of this mineral helps reduce and prevent sleep disorders.
Research from 2012 found out that magnesium supplements were very effective to improve sleep efficiency, sleep time, and reduce early morning awakening, especially in older adults.
Restless? Magnesium may also prevent restless leg syndrome that contributes to sleep loss in some people. Magnesium is thought to do this not only by relaxing muscles but by lowering inflammation and helping to make your main sleep-enhancing chemicals called melatonin and glutathione. Magnesium and melatonin supplements make good partners. A 2011 study showed that elderly patients with insomnia taking both magnesium and melatonin got to sleep easier, had better quality sleep, had longer sleep time, and were more alert the following morning.