According to the reports from the
Center for Disease Control and Prevention in the US, people who do not get
enough sleep have a higher risk for many health problems including issues
related to weight, blood pressure, heart health and mental health. In addition,
it also affects your mood, make you less productive and more likely to have an
accident.
Luckily, magnesium can play a role in relieving many issues that may contribute to poor sleep including muscle tension, stress and anxiousness.
In fact, magnesium is essential for whole-body wellness, including the healthy functioning of GABA (i.e. gamma-aminobutyric acid, which is a neurotransmitter that helps calm the brain and reduce tension) receptors. Magnesium helps by encouraging the healthy functioning of GABA receptors, which helps your mind stop racing and “shut off” at night so you can get the rest you need. Moreover, Magnesium helps relax muscles so you can fall asleep more easily. Through its role in transporting calcium and potassium ions across cell membranes, magnesium supports healthy nerves, muscles and heart rhythms and helps with restlessness in the legs and general aches. Magnesium also supports nerve and muscle function, decreasing their excitability.
If you have low magnesium levels, you may have increased irritability in your nerves and muscles. As a result, your sleep could be affected. Magnesium also helps regulate stress hormones and encourages healthy digestion so you may be less likely to experience gastrointestinal disturbances that could hinder sleep.
All these add up to a potentially significant increase in sleep quality.
Adults generally need between 310 mg - 420 mg of magnesium each day. Below is a list of the Recommended Daily Allowances below for adults:
Luckily, magnesium can play a role in relieving many issues that may contribute to poor sleep including muscle tension, stress and anxiousness.
In fact, magnesium is essential for whole-body wellness, including the healthy functioning of GABA (i.e. gamma-aminobutyric acid, which is a neurotransmitter that helps calm the brain and reduce tension) receptors. Magnesium helps by encouraging the healthy functioning of GABA receptors, which helps your mind stop racing and “shut off” at night so you can get the rest you need. Moreover, Magnesium helps relax muscles so you can fall asleep more easily. Through its role in transporting calcium and potassium ions across cell membranes, magnesium supports healthy nerves, muscles and heart rhythms and helps with restlessness in the legs and general aches. Magnesium also supports nerve and muscle function, decreasing their excitability.
If you have low magnesium levels, you may have increased irritability in your nerves and muscles. As a result, your sleep could be affected. Magnesium also helps regulate stress hormones and encourages healthy digestion so you may be less likely to experience gastrointestinal disturbances that could hinder sleep.
All these add up to a potentially significant increase in sleep quality.
Adults generally need between 310 mg - 420 mg of magnesium each day. Below is a list of the Recommended Daily Allowances below for adults:
Magnesium
Dosage for Sleep (Adult Intakes)
- Women 18 years: 360 mg
- Pregnant Women 18 years: 400 mg
- Men 18 years: 410 mg
- Women 19-30 years: 310 mg
- Pregnant women 19-30 years: 350 mg
- Men 19-30 years: 400 mg
- Women 31 years and older: 320 mg
- Pregnant Women 31 years and older: 360 mg
- Men 31 years and older: 420 mg
Here are the top 10 magnesium-rich
foods:
- Spinach, cooked
- Swiss chard, cooked
- Dark Chocolate
- Pumpkin seeds, dried
- Almonds
- Black beans
- Avocado
- Figs, dried
- Yogurt or kefir
- Banana
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