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How Can Magnesium Help Improve Sleep?

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How Can Magnesium Help Improve Sleep?

Our bodies need sleep to function and not getting enough sleep can seriously affect our health. Sleep is very important for the following: brain function, immune function, heart health, weight maintenance.

There are many things that can affect our sleep and stop us from getting enough quality hours.

  • Anxiety
  • Alcohol
  • Caffeine
  • Sleep Apnoea
  • Diet
  • Napping during the day.
  • Technology use before bed.
  • Insomnia

Supplements for Sleep:

Sometimes no matter how hard we try to change our lifestyle and sleep habits, nothing seems to help. This is when supplements can be beneficial.

Ingredients like Magnesium, Valerian, & Melatonin can all be linked to improved sleep.

See: How Supplements Can Improve Sleep Quality

Magnesium And Sleep:

Magnesium is a mineral found in food and supplements, it plays a crucial role in various functions in the body, including those related to sleep. Magnesium is essential for:

  • Production of: Proteins, bone mass & DNA.
  • Maintaining blood sugar levels and blood pressure.
  • Regulating activity in muscles, nerves, and cardiovascular system.

How does it help?

Muscle Relaxation:

Magnesium is known to have muscle relaxant properties and can relax muscles throughout the body which ca be particularly beneficial for people who experience muscle tension and restlessness at night.

GABA Regulation:

Gamma-aminobutyric acid (GABA) is a neurotransmitter that has a calming effect on the nervous system. Magnesium is thought to interact with GABA and promote a state of relaxation and calmness.

Regulation of Melatonin:

Production and release of the sleep hormone, Melatonin, may be influenced by Magnesium. Melatonin regulates the sleep-wake cycle and adequate levels are important for promoting a healthy sleep pattern.

Nervous System Function:

Magnesium plays a role in the function of the central nervous system, modulating the activity of the parasympathetic nervous system- responsible for promoting a state of rest and relaxation. Sleep is largely controlled by the nervous system.

Magnesium In Food:

Magnesium can be found in some of the following foods however the most reliable way to ensure adequate levels of Magnesium in the diet is to take a supplement.

  • Nuts
  • Wholegrains
  • Soy Products- e.g. Tofu
  • Dairy- milk, cheese, etc.
  • Leafy Greens- Kale, Cabbage, etc.

XMiles Recommendations:

Pillar Triple Magnesium (200g): 

Triple Magnesium features three select forms of bioavailable magnesium, providing multi-action support for neuromuscular function and recovery. Magnesium is also used to support the recovery phase after physical activity, including muscular aches, pains, cramps and spasms.

PILLAR’s Triple Magnesium range was purposefully curated to support sleep and muscle recovery for endurance athletes.



Hammer Nutrition Essential Magnesium: 

Combining five forms of highly bioavailable magnesium, Essential Magnesium supplies your body with pure, optimally absorbable magnesium, free of side effects. Supplement daily with Essential Magnesium and enjoy the myriad benefits this “key to health and life” mineral provides.



Zooki Magnesium: 

Unveil the extraordinary potential of Magnesium Zooki, your daily magnesium powerhouse delivered in a convenient ready-to-drink sachet. Infused with tantalising pineapple and guava extracts, this 1500mg magnesium glycinate formula – with 200mg elemental magnesium – is enveloped in lipids for unparalleled absorbability and efficacy.



For more on sleep see:

Why Sleep Is Important

Ashwagandha and Stress Reduction: A Natural Path to Improved Sleep

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