There are many elements in nature that are said to aid a good night's sleep, including the macromineral magnesium. A deficiency in the mineral can actually be the culprit of sleep disorders and interruptions. According to the University of Maryland Medical Center, symptoms of a magnesium deficiency include anxiety, insomnia, restless leg syndrome, muscle spasms and irritability.
Magnesium Relaxes Muscles
Taking a magnesium supplement before bed can relieve insomnia because the mineral helps relax muscles. Those who have the occasional jumpy legs or suffer from restless leg syndrome may find magnesium helps reduce movement that would otherwise keep them awake at night. Staying asleep longer throughout the night will result in a more restful sleep.
Magnesium Reduces Stress and Anxiety
The work day can often linger in one's mind as they attempt to nod off into dreamland. The calming effects of magnesium supplements can benefit those who have difficulty falling asleep---and staying asleep--at night. Magnesium reduces stress and anxiety, and, when the mind can wind down and relax, so can the body.
Magnesium Supplements
Magnesium can be taken as a supplement; there are many available from capsules to hot, effervescent liquids. The most widely available supplements---which are most often combined with amino acids---are magnesium glycinate, magnesium asparate and magnesium taurate. Magnesium can also be attached to an organic acid and come in the form of magnesium oxide and magnesium sulfate.
Recommended Magnesium Dosage
The amount of magnesium supplements one should take is based on age, sex and other factors. Infants and children up to three years of age should take 40 to 80 mg daily; children four to six years of age should take 120 mg daily; and those seven to ten years of age should take 170 mg per day. Adolescent and adult males should take between 270 and 400 mg daily; adolescent and adult females should take 280 to 300 mg daily. Pregnant females need a slightly higher dosage of 320 mg daily. Do not give children magnesium supplements before asking a doctor first.
Magenesium in Food Sources
Supplements may first come to mind when one thinks of using magnesium as a sleep aid, but adding magnesium-rich foods to your regular diet can help reduce a deficiency in this mineral. Spinach and Swiss chard are rated excellent sources of magnesium, while mustard greens, summer squash, halibut, broccoli, pumpkin seeds, peppermint and turnip greens are very good sources.
