Magnesium for Sleep: A Natural Ally for Restful Nights

Magnesium is a vital mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. But did you know that magnesium can also have a significant impact on your sleep quality? Let's explore the benefits of magnesium for a restful night's sleep.

Earth & Thyme suggests using Magnesium Chloride in preference to Magnesium Sulfate (Epsom Salts) as this is a better source of magnesium. Earth & Thyme also supports using magnesium topically rather than taking supplements as this ensures absorption directly into the bloodstream via the skin and does not interfere with the digestive tract.

Rub the famous Earth & Thyme Body Balm into the soles of your feet for best results or use the magnesium chloride powder in a foot soak.

How does magnesium help with sleep?

Research has shown that magnesium can help regulate neurotransmitters involved in sleep and reduce levels of the stress hormone cortisol, which can interfere with sleep. Magnesium also plays a role in the production of melatonin, the hormone that regulates the sleep-wake cycle.

What are the benefits of magnesium for sleep?

Studies have found that magnesium supplementation can improve:

• Sleep efficiency
• Sleep time
• Sleep onset latency

In fact, one study reported that participants who took a magnesium supplement experienced a significant increase in sleep time and sleep efficiency compared to those who did not take the supplement.

How much magnesium do you need for better sleep?

The recommended daily allowance for magnesium varies by age and gender:

• Adult women: 310–320 mg/day
• Adult men: 400–420 mg/day

However, individual needs may vary, so it's best to consult with a healthcare provider to determine the right dosage for you.

What are good food sources of magnesium?

If you prefer to get your magnesium from food sources, there are plenty of options to choose from. Some magnesium-rich foods include:

• Nuts and seeds
• Leafy green vegetables
• Whole grains
• Legumes

Incorporating these foods into your diet can help ensure you're getting an adequate amount of magnesium for better sleep.

Are there any side effects of taking magnesium for sleep?

While magnesium is generally safe for most people, taking high doses of magnesium supplements can cause side effects such as:

• Diarrhea
• Nausea
• Stomach cramps

It's important to follow the recommended dosage guidelines and consult with a healthcare provider before starting any new supplement regimen.

In Summary

Incorporating magnesium into your daily routine — whether through supplements, magnesium-rich foods, or via beauty balms or oils — can have a positive impact on your sleep quality.

By supporting relaxation and regulating neurotransmitters involved in sleep, magnesium can help you achieve a restful night's sleep and wake up feeling refreshed and rejuvenated.