MAGNESIUM for Insomnia…The Ideal Time & Dosage for Quality Sleep | Dr. Mandell

By rjoachim | September 15, 2023

Magnesium is a mineral that is essential for many bodily functions, including sleep. It helps to relax the muscles and nerves, which can make it easier to fall asleep and stay asleep.

There is some evidence that taking magnesium supplements can help to improve sleep quality in people with insomnia. A study of older adults with insomnia found that taking 500 milligrams of magnesium daily for eight weeks improved sleep efficiency, sleep duration, and sleep onset latency.

The ideal time to take magnesium for sleep is in the evening, about 30 minutes before bedtime. This will give your body time to absorb the magnesium and start to relax your muscles and nerves.

The dosage of magnesium that is right for you will depend on your individual needs. A good starting point is 200-400 milligrams of magnesium glycinate or magnesium citrate. You can take this dose once or twice daily, with the larger dose being taken in the evening.

If you are taking other medications, be sure to talk to your doctor before taking magnesium supplements. Magnesium can interact with some medications, so it is important to be aware of the potential risks.

Here are some other things you can do to improve your sleep quality:

  • Establish a regular sleep schedule and stick to it as much as possible, even on weekends.
  • Create a relaxing bedtime routine.
  • Avoid caffeine and alcohol before bed.
  • Make sure your bedroom is dark, quiet, and cool.
  • Get regular exercise, but not too close to bedtime.

If you are still having trouble sleeping, talk to your doctor. They can help you rule out any underlying medical conditions and recommend other strategies to improve your sleep.

Here are some additional tips for taking magnesium for sleep:

  • Choose a magnesium supplement that is chelated, which means that it is bound to another molecule to make it easier for the body to absorb.
  • Look for a supplement that is free of fillers and other additives.
  • Start with a low dose and gradually increase it until you find what works best for you.
  • If you experience any side effects, such as diarrhea or nausea, stop taking the supplement and talk to your doctor.
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