Recently, the hype word on everyone’s lips is magnesium. From supporting muscle function to regulating blood sugar levels, magnesium is a true multitasker, essential for many benefits. One of its most notable benefits has to be promoting better sleep.
For women who often face challenges like hormonal fluctuations, stress, and sleep disturbances, ensuring an adequate magnesium intake can be a game-changer. Here’s why magnesium supports sleep how to incorporate more of this miracle mineral into your diet and routine.
Why magnesium matters
Magnesium helps regulate neurotransmitters that are crucial for a restful night, such as gamma-aminobutyric acid (GABA). GABA calms the nervous system, making it easier to fall asleep and stay asleep. Magnesium also helps regulate melatonin, the ‘sleep hormone’ which controls your sleep-wake cycle.
For women, magnesium’s stress-reducing properties are particularly beneficial. Stress and anxiety are common culprits of insomnia, magnesium helps by reducing cortisol levels (the stress hormone).
Signs you might be low on magnesium
Many women don’t get enough magnesium, especially since factors like stress, hormonal changes during the menstrual cycle, pregnancy, or menopause can deplete magnesium levels. Symptoms of magnesium deficiency include:
- Difficulty sleeping or frequent waking.
- Muscle cramps or twitches.
- Fatigue or low energy.
- Irritability and mood swings.
- Frequent headaches.
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Different types of magnesium supplements
If food alone doesn’t seem to meet your magnesium needs, supplements may help. However, always consult your healthcare provider before starting any new supplement.
- Magnesium glycinate: Known for its calming properties and high absorption rate, it’s a top choice for sleep support.
- Magnesium citrate: Often used to support digestion, it’s also effective for increasing overall magnesium levels.
- Magnesium L-threonate: This form is believed to cross the blood-brain barrier and may enhance cognitive function along with sleep.
Magnesium-rich foods for better sleep
Food is one of the best ways to increase magnesium intake. Here are some top sources to add to your diet:
1. Leafy greens
Spinach, kale, and Swiss chard are packed with magnesium. Add them to smoothies, salads, or soups for an easy nutrient boost.
2. Nuts and seeds
Almonds, cashews, and pumpkin seeds are magnesium powerhouses. Snack on a handful, or sprinkle them over yoghurt and oatmeal.
3. Whole grains
Brown rice, quinoa, and oats are excellent sources of magnesium and make a great base for hearty meals.
4. Legumes
Beans, lentils, and chickpeas not only provide magnesium but are also rich in protein and fiber. Add them to soups, stews, or salads.
5. Avocados
This creamy superfood contains magnesium along with heart-healthy fats. Spread it on toast, or add it to smoothies.
6. Dark chocolate
Good news: dark chocolate (70% cacao or higher) is rich in magnesium! A small piece after dinner can double as a sleep aid and dessert.
7. Bananas
High in magnesium and potassium, bananas are a great pre-bedtime snack to relax muscles and calm your nerves.
Magnesium-rich nighttime rituals
Sometimes, a little pampering can help improve your magnesium levels and your sleep simultaneously:
- Magnesium oil spray: Apply directly to your skin, especially on areas prone to tension like your neck or shoulders.
- Epsom salt baths: Soak in a warm bath with Epsom salts (magnesium sulfate) to relax your muscles and mind.
- Magnesium tea: Herbal teas infused with magnesium can help you wind down before bed.
Lifestyle tips to maximize magnesium absorption
- Pair with vitamin D: Vitamin D enhances magnesium absorption, so be sure to get enough sunlight or consider a supplement if needed.
- Limit caffeine and alcohol: Both can deplete magnesium levels, so try to consume them in moderation.
- Manage stress: High stress can drain magnesium reserves. Incorporate relaxation techniques like yoga, meditation, or deep breathing.
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