In today's fast-paced world, where schedules are jam-packed, screens emit bedtime-disrupting blue light, and caffeine consumption is often excessive, sleep disturbances have become all too common. In the US alone, it is estimated that approximately 14% of adults have trouble falling asleep and nearly 18% have trouble staying asleep, with women more likely than men to have trouble in both areas.1 In addition, nocturnal leg cramps (spasms of the calf or hamstrings or muscle cramps in the feet) are also quite common, and those with muscle cramps also tend to have sleep disturbances.2
Fortunately, there's a simple solution for both: adding magnesium supplements to your sleep routine. Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including those crucial for sleep regulation as well as muscle contractility. Let's dive into the top reasons incorporating magnesium supplements into your routine could lead to more restful nights and brighter days.
1. Facilitates Muscle Function
Magnesium works in concert with calcium to help support muscle function. Calcium ions prompt muscle contraction, while magnesium ions compete for binding sites, hindering calcium binding and thus promoting muscle relaxation.3 Muscle cramps are sometimes seen in those with magnesium deficiency.4 As you wind down for the night, magnesium may be beneficial in helping to ease muscle tension, preparing your body for sleep. In addition, magnesium may be useful for nocturnal leg cramps (cramping in the calf muscles, hamstrings, or foot muscles at night).
A recent randomized clinical trial showed a significant decrease in nocturnal leg cramps in both the magnesium oxide as well as placebo groups, and although there was no statistical difference between the two groups, those in the magnesium oxide group did notice a significant improvement.5
2. Supports Bedtime Calm
We all know that periods of high stress can seriously affect our ability to get a good night’s sleep. Stress causes an increase in our metabolism, greatly increasing our requirements for magnesium, which is an important cofactor for healthy neurotransmitter production. Magnesium can support the production of calming neurotransmitters (e.g. GABA) while helping to block the production of excitatory neurotransmitters. Magnesium levels can decrease during periods of stress.6 By calming the nervous system, magnesium supplements can help quiet the mind, making it easier to drift off into a peaceful slumber.
3. Regulates Melatonin Production and Circadian Rhythm
Magnesium plays a supportive role in the production and function of melatonin, the primary hormone that helps you feel sleepy at bedtime. Those who are deficient in magnesium have been shown to have decreased melatonin production and disruption of their circadian rhythm (the internal “clock” that allows us to feel sleepy at bedtime and alert during the day).7 By supporting melatonin production and a healthy circadian rhythm, magnesium supplements can help achieve a more restorative sleep.
4. Improves Sleep Quality
When you combine all of magnesium's sleep-supporting properties—muscle function and relaxation, nervous system calming, melatonin facilitation and circadian rhythm regulation—the result is overall improved sleep quality. Some studies have shown that magnesium supplementation can lead to longer sleep duration, fewer awakenings during the night, and an overall improvement in sleep quality.8,9
The Best Types of Magnesium Supplements for Sleep and Leg Cramps*
Magnesium glycinate is an often-recommended form of magnesium for sleep, as the magnesium is bound to glycine—a calming neurotransmitter. Glycine may enhance magnesium’s natural calming properties, making magnesium glycinate one of the best types of magnesium supplement for those who want to promote mental calm, relaxation, and good-quality sleep.*
Magnesium malate combines magnesium with malic acid, a natural acid from fruits that may support energy production and healthy muscle function.*
It’s important to note that magnesium comes in many different forms, including magnesium glycinate, magnesium citrate, magnesium malate, and magnesium oxide, and even combinations like Triple Magnesium Complex with each form offering a different health benefit. Learn more about the various forms of magnesium supplements and their benefits. Curious which form would work best for you? Talk to your healthcare professional before starting any new supplement.
Incorporating magnesium into your daily routine could be the key to unlocking a world of better sleep and improved overall health. Whether you struggle with occasional sleep disturbances or chronic insomnia, magnesium can offer a natural solution.*
If you enjoyed this blog, you may also like these:
The Top 7 Health Benefits of Magnesium Citrate
Improving Occasional Constipation With Magnesium
The Surprising Health Benefits of Magnesium Glycinate
The Magnesium-Cortisol Connection
Comparing the Different Types of Magnesium Supplements
The Vital Role of Sleep: How Rest Influences Your Health
The Science of Sleep: Everything You Want to Know About Melatonin
References:
1. Adjaye-Gbewonyo D et al. NCHS Data Brief. 2022;(436):1-8.
2. Hallegraeff J et al. BMC Fam Pract. 2017;18(1):29.
3. Potter JD et al. Fed Proc. 1981;40(12):2653-2656.
4. NIH. Magnesium fact sheet for professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en1. Accessed May 23, 2024.
5. Roguin Maor N et al. JAMA Intern Med. 2017;177(5):617-623.
6. Cuciureanu MD et al. In: Vink R, Nechifor M, eds. Magnesium in the Central Nervous System. Adelaide (AU): University of Adelaide Press; 2011.
7. Durlach J et al. Magnes Res. 2002;15(3-4):263-268.
8. Zhang Y et al. Sleep. 2022;45(4):zsab276.
9. Abbasi B et al. J Res Med Sci. 2012;17(12):1161-1169.
