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  • Writer's pictureNourish by Nudrat

Sleep and the Benefits of Magnesium

Updated: Apr 3

Let's talk about Sleep!

Are you experiencing restless nights? Are you tired of tossing and turning, unable to fall asleep and stay asleep? If so, you're not alone. Many women struggle with sleep disturbances during perimenopause/menopause and even certain times of the month, but there is a natural solution that could help you get the restful sleep you deserve: magnesium.


A lady peacefully sleeping

Magnesium is a mineral that is essential for over 300 bodily processes, including maintaining healthy bones, supporting the immune system, digestion and regulating heartbeat. It also plays a crucial role in sleep. Studies have shown that magnesium can help to reduce cortisol levels, a hormone that is associated with stress and can interfere with sleep. Additionally, magnesium helps to relax muscles, which can ease muscle tension and promote relaxation - some of you might think of Epsom Salt Baths.


For perimenopausal / menopausal women, magnesium can be especially beneficial. As hormone levels fluctuate, it can be more difficult to achieve restful sleep. Magnesium can help to promote relaxation and ease symptoms such as hot flushes, night sweats, and anxiety, which can all interfere with sleep.


In addition to its sleep benefits, magnesium can also help to reduce other symptoms of perimenopause / menopause, such as headaches, mood swings, and muscle pain. It can even help to reduce the risk of osteoporosis, a condition that can be more common in postmenopausal women.


Food Sources

So if you're struggling with sleep, consider adding magnesium to your routine. You can find magnesium in many foods or you can take a supplement.


Examples of foods containing magnesium, including chocolate, nuts and avocados

The best sources of magnesium are unprocessed foods such as:

  • dark green, leafy vegetables

  • nuts and seeds, such as pumpkin, chia, and sesame seeds

  • seaweed

  • beans and lentils

  • whole, unrefined grains

  • fruits, such as bananas, dried figs, and blackberries

  • fish, especially halibut


Which Magnesium?

I've also listed some of the different supplement forms that are available. If you would like to see which one might be of benefit to you or if you're already on medications and / or other supplements, and would like me to help review these, then why not reach out to me and enjoy a better night's sleep. You can find my contact details above or you can leave me a message via the Contact Form.


Form

Properties

Magnesium Citrate

Well absorbed form so ideal for those with digestive issues. Common form used to address magnesium deficiency. Also helps bowel motility, so is good for constipation and has laxative effects.

Magnesium Glycinate

Highly absorbable form. Gentle. This form can help nervous system problems, like anxiety and stress. Improves sleep. Other benefits include reducing migraines, healthy bones and blood pressure.

Magnesium Malate

Gentle form. Common to treat muscle pain. Boosting energy, other benefits include mood and blood sugar control.

Magnesium Taurate

Calming properties. The addition of taurine, an amino acid, can help with controlling blood sugar.

Note, if you are already on any medications before considering any supplement please reach out to a health care provider to ensure suitability and any potential interactions.




References




Medical Disclaimer

Note, this information is designed to provide helpful information on the subjects involved. This is not meant to, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical concerns, consult your own doctor or health care practitioner. If there are any specific health conditions, please ensure dietary or medication changes are factored in also with the knowledge of your doctor.



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