Does magnesium make you sleepy? Does it make you want to sleep during the day? How long before bedtime should I take magnesium? How can magnesium help you sleep? What are the other health benefits of magnesium? What foods are rich in magnesium? And finally, what are the potential side effects of taking too much magnesium?
I. What Is Magnesium?
Magnesium is a mineral that is essential for the proper functioning of our body. It is involved in more than 300 metabolic reactions in the human body and works in association with many other minerals such as sodium or potassium.
Magnesium also contributes to nerve transmission and muscle relaxation, which is vital for heart function.
II. Does magnesium make you sleepy
# why does magnesium make me sleepy
Magnesium has a relaxing effect on the nervous system. To be more precise, it plays an important role in the production of melatonin, the sleep hormone.
Thus, although it is not a sleeping pill, magnesium can make you want to sleep. Indeed, when you are relaxed, the desire to fall asleep is inevitable.
# does magnesium make you sleepy during the day
As we mentioned earlier, magnesium has a relaxing effect on the body. It helps relax the muscles and the entire nervous system.
In other words, it facilitates falling asleep. Whatever the time of day, magnesium keeps its relaxing effects.
Therefore, taking it in the middle of the day will inevitably trigger the desire to sleep.
# how long does it take for magnesium to work for sleep
According to many experts, taking 300 mg or more of magnesium has almost immediate effects.
However, if you wish to prolong the results of magnesium over time, you will only have to carry out a magnesium cure which can go up to one or two months according to the requirements of your doctor.
# Do magnesium pills make you sleepy?
Magnesium-based dietary supplements come in many forms. They can be found in effervescent tablets, liquid, powder, or pill form.
Even if the consumption method is different for each of them, they still have similar characteristics and effects: those of magnesium.
As a result, magnesium pills also make you want to go to sleep.
# How long before bed should I take magnesium?
In most articles on the subject of magnesium, it is often advised to take it in the evening just after a meal.
The exact time is not mentioned. However, according to very precise studies, taking magnesium once a day 30 minutes or 1 hour before going to bed is much more beneficial.
# Is it better to take magnesium at night or day?
It is perfectly possible to take magnesium during the day. But it is better to take it in the evening, especially if you suffer from insomnia.
Indeed, magnesium has relaxing effects and easily leads to sleep. So, if you consume it in the daytime, you risk missing all your activities or not being at your best.
# Which magnesium is best for sleep and anxiety?
Over the years, many forms of magnesium have appeared. They all had very good effects on anxiety and sleep but had several side effects.
Currently, the most recommended products are fat-soluble salts, such as magnesium glycerophosphate.
These products are very effective and have no side effects.
# What’s the right magnesium dosage for sleep?
If you are an adult and are taking magnesium supplements to try to remedy your insomnia, the maximum dosage advised by doctors is 300 mg.
This is a perfect dosage that will allow your muscles to relax and rest. However, for pregnant women, exceptions are allowed.
# Magnesium and Insomnia
Insomnia is a scourge characterized by sleep disorders. A person who is a victim of this plague experiences enormous difficulties in falling asleep.
To remedy this, it is advisable to take magnesium. Indeed, magnesium has relaxing effects and thus facilitates falling asleep and deep sleep.
# Does magnesium make you tired or give energy
It is true that magnesium has relaxing effects and facilitates sleep. However, it also reduces fatigue. And the fact is not contradictory, because you can sleep easily without being physically tired, which is ideal!
Some people even go so far as to say that it is an anti-fatigue remedy since the magnesium cure has galvanizing effects for people who are not in good shape.
# Does magnesium make you drowsy
It should be noted that magnesium is not a sleeping pill. This important ingredient plays an important role in several processes such as the production of melatonin and relaxation.
It, therefore, promotes rest in individuals. It intervenes in situations where the individual has sleep disorders and in no case makes the individual sleepy.
III. How Magnesium Can Help You Sleep
# May help regulate the quality of sleep
The regularity and quality of sleep are ensured by melatonin. When the production of this hormone is bad, then your sleep is difficult.
Magnesium, involved in the production of this hormone allows a soft and comfortable sleep when consumed.
# can help decrease anxiety and depression
Magnesium is a mineral internationally recognized to reduce anxiety. A deficiency in magnesium leads to emotional fragility.
It, therefore, helps to strengthen the mood. Therefore, magnesium is an excellent way to fight against anxiety and depression.
# can help the brain and body relax better
As we have mentioned many times, magnesium has relaxing effects on the human body.
It allows all the muscles of the body to relax. Once the muscles are relaxed, the brain does not carry as much nervous information as before. It can then relax in turn.
# can the lack of magnesium affect the quality of sleep
This is obvious since magnesium plays an important role in the production of the sleep hormone.
If it is lacking, then the production of the hormone is down, and therefore sleep is disturbed and of poor quality.
Consuming magnesium, therefore, ensures a very good quality of sleep.
IV. What are the other health benefits of magnesium?
# Help with PMS
Women suffering from premenstrual syndrome have in most cases a blood magnesium level lower than that of other women.
Magnesium, therefore, helps to calm the pain associated with menstruation and premenstrual symptoms.
# Migraines and Headaches
Magnesium is used to prevent migraines. According to numerous scientific studies, magnesium reduces the frequency of migraines by an average of 40% as well as the intensity of pain during attacks. This benefit of magnesium is so important that can help a lot of people suffering from headaches, migraine, and anxiety.
# Relief from pain
Although it is not often mentioned, magnesium also plays a very important role in relieving pain.
Whether it is related to menstruation or muscle pain, magnesium is one of the main elements involved in pain relief.
# Type 2 Diabetes
Nowadays, type 2 diabetes is a disease that affects a large part of the population. Although it may seem hard to believe, magnesium is also involved in the regulation of blood sugar levels.
The lower the blood magnesium level, the higher the blood sugar level. So, if your blood magnesium is high you have a very low chance of getting this disease.
# Athletic Performance
Magnesium is an element that promotes recovery and that is why athletes often consume it.
It stimulates the production of proteins, allowing for much faster recovery from physical exertion and therefore reducing the risk of injuries such as overexertion.
# ADHD symptoms
ADHD syndrome is a disease characterized by attention disorder, motor hyperactivity, and impulsiveness.
However, there is evidence that ADHD children often have lower blood magnesium levels than other children without the disorder.
Magnesium, therefore, helps to fight or even eliminate the symptoms of ADHD.
# Cardiovascular Disease and Hypertension
A chronic deficiency of magnesium in the blood increases the risk of suffering from cardiovascular disorders.
In other words, a blood magnesium level that is too low facilitates the onset of cardiovascular diseases such as coronary heart disease, hypertension, and stroke.
# Magnesium and Restless Leg Syndrome
Restless legs syndrome occurs when you feel an uncontrollable urge to move your legs.
To calm the involuntary movements, some doctors recommend taking magnesium before going to bed.
Magnesium also plays an important role in bone metabolism and the maintenance of bone density.
According to studies, a magnesium deficiency could lead to abnormal bone fragility, thus favoring the occurrence of incidents such as fractures.
V. What foods are high in magnesium?
Magnesium is an element very present in our diet. It is found almost everywhere.
The foods richest in magnesium are cocoa, oilseeds such as nuts and seeds, whole grains, seafood (shrimp, oysters, etc.), and fatty fish (sardines, tuna, etc.).
VI. Is magnesium better for sleep than melatonin?
Magnesium and melatonin play practically the same role. While they have many implications for the body, their major function is to help you get a pure and peaceful sleep.
However, melatonin has something special. In addition to having exceptional effects on sleep, it is also considered to be a health bomb that provides a boost to those who consume it and has a great ability to boost the immune system.
VII. What are the side effects of taking too much magnesium?
Although it happens rarely, magnesium overdose (hypermagnesemia) can cause many side effects.
Among them, we can mention diarrhea, vomiting, and also a drop in blood pressure (hypotension).