Magnesium is crucial for sleep. It helps regulate the brain’s calming chemicals and melatonin, the hormone that controls your sleep-wake cycle. A deficiency disrupts these signals, leading to trouble falling and staying asleep.
Nearly half of Americans don’t get enough magnesium, mainly due to diets high in processed foods and low in magnesium-rich whole foods like spinach, almonds and seeds.
Risk increases with age and medication. As you age, your body absorbs magnesium less effectively. Common drugs like water pills (diuretics) and acid reflux medications can also deplete magnesium levels.
For those who can’t get enough from diet alone, magnesium supplementation is a direct way to address the biological root of some sleep problems and support the body’s natural sleep regulation.
Magnesium is only part of a bigger solution. While it can significantly help, it works best when combined with good sleep habits, like a consistent bedtime, morning light exposure and a screen-free, relaxing bedroom environment.
Sleep is supposed to be a refuge, a nightly reset for your mind and body. But for millions, sleep has become a source of frustration: a battle of tossing, turning and watching the clock.
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