A recent study published in Oxford Academic journal showed that higher magnesium intake correlates with better sleep quality and longer sleep duration. The study included 3,964 participants over a span of 20 years. Participants in the highest quartile of magnesium intake were 23% more likely to report better sleep quality and 36% less likely to experience short sleep duration (<7 hours) compared to those in the lowest quartile.
Magnesium is an important mineral that takes part in numerous biochemical reactions in your body, and the biggest role it plays is in sleep regulation. But beyond just sleep, it benefits your overall mental state and health - magnesium activates your GABA receptors, reducing irritability of the nervous system.
Study Highlights:
·Sample Size: 3,964 participants from the CARDIA study
·Duration: 20 years of follow-up
·Sleep Quality: Rated from 1 (very good) to 5 (very bad)
·Sleep Duration: <7 hours, 7-9 hours, and >9 hours
Those who had higher magnesium intake in the study experienced better sleep quality and had a reduced risk of short sleep duration. The odds ratio for better sleep quality in the highest quartile was 1.23 (95% CI: 0.999, 1.50), while for sleep duration less than 7 hours, it was 0.64 (95% CI: 0.51, 0.81). These findings once again emphasize the importance of magnesium-rich foods and supplements in your diet.
Studies have shown also that magnesium deficiency can decrease melatonin levels, a hormone essential for sleep, and increase cortisol, a stress hormone.
Combining magnesium with the Nerve Aid (click to open) herbal formula from Sana Herbal Sciences can enhance the effects. Nerve Aid does not force the nervous system to suppress its excitability state like many medicines and supplements but supports its natural return to balance, tranquility, calmness, and relaxation, promoting deep sleep recovery. For optimal results, take two capsules of Nerve Aid before bedtime.
Takeaways:
·Higher Magnesium Intake: 23% more likely to report better sleep quality
·Reduced Short Sleep Risk: 36% less likely to experience <7 hours of sleep
Top 5 Natural Magnesium Food Sources
1.Leafy Green Vegetables
- Spinach: 157 mg per cup.
- Swiss Chard: 150 mg per cup.
2.Nuts and Seeds
- Almonds: 80 mg per ounce.
- Pumpkin Seeds: 150 mg per ounce.
- Cashews: 74 mg per ounce.
3.Legumes
- Beans (black): 120 mg per cup.
- Edamame: 99 mg per cup.
4.Whole Grains
- Quinoa seeds: 118 mg per cup.
- Rice (brown): 84 mg per cup.
5.Fish
- Mackerel: 82 mg per 3-ounce serving
- Salmon: 26 mg per 3-ounce serving
The study underscores the potential of magnesium as a natural remedy for sleep disturbances. For those struggling with poor sleep quality or short sleep duration, increasing magnesium intake through dietary sources or herbal supplements can be a simple and effective solution. As sleep is a critical factor in overall health, optimizing magnesium intake can have far-reaching benefits.
In conclusion, this study provides strong evidence supporting the use of magnesium as part of a holistic approach to improve sleep health and overall well-being. Incorporating magnesium-rich foods, natural sources and herbal products into your daily routine can significantly enhance your sleep quality and duration, and help you feel much more recovered and energetic as a result.
