Melatonin or Magnesium: Which Is Better for a Good Night's Sleep?

Medically reviewed by Leigh Weddle, PharmD

Specialists suggest that adults should aim for a minimum of seven hours of sleep per night. Nevertheless, 14.5% of U.S. adults stated they had difficulty dozing off almost daily over the last month in 2020. Likewise, 17.8% of adults mentioned facing challenges remaining asleep throughout the night nearly every day during this period.

Two supplements frequently taken to enhance sleep quality are magnesium and melatonin.

Magnesium assists in nerve and muscle operation, regulates blood pressure, manages blood glucose levels, and much more. Additionally, it aids in relaxation, potentially enhancing sleep quality.

Melatonin is a hormone synthesized by the brain when exposed to darkness. Its function is to aid natural sleep onset. This substance is commonly taken as a supplement by individuals seeking improved sleep quality.

Which One Promotes Better Sleep?

Melatonin It is among the most frequently utilized and extensively researched supplements for improving sleep. This supplement significantly influences the sleep-wake cycle and comes with minimal adverse effects, potentially making it a superior choice for enhancing sleep quality compared to magnesium.

A team of scientists reviewed several studies focusing on supplements that enhance sleep quality. They discovered that melatonin effectively improves sleep and observed that additional investigations into magnesium’s effects are necessary.

The data is inconclusive regarding whether Magnesium can be beneficial for improving sleep. Certain research indicates a link between high magnesium intake and improved sleep quality, whereas other studies find no such benefits. Further rigorously designed investigations are necessary to assess the impact of magnesium on sleep quality.

Melatonin tends to be particularly effective for temporary sleep problems, such as those encountered when adjusting to new time zones due to travel and suffering from jet lag. For chronic sleep disorders like insomnia, alternative therapeutic approaches might be more suitable. It’s advisable to consult with your healthcare provider to explore various treatment alternatives tailored to address your specific sleep concerns.

How Melatonin Affects Sleep

Melatonin helps regulate your circadian rhythm The system within our bodies acts as an internal timekeeper, regulating alertness levels over the course of the day. During daylight hours, melatonin aids in keeping us awake, then gradually diminishes when night falls to ready us for sleep. With age, this production decreases significantly; hence, many elderly individuals experience reduced sleep duration.

Once darkness falls, your brain increases the production of melatonin, signaling your body to prepare for sleep. Exposure to light during nighttime reduces the secretion of melatonin by your body, which can make it hard to drift off to sleep. In addition to natural daylight, artificial lights from screens also affect this process. smartphones you can trigger this response and reduce your body's natural melatonin levels.

Melatonin also functions as an antioxidant, aiding in the elimination of damaged cells and oxidative stress from your body. Certain studies indicate that antioxidants may enhance sleep quality and assist in preventing or managing conditions that affect sleep.

Melatonin supplements might assist individuals dealing with jet lag or those struggling to fall asleep and wake up at consistent times. They could also benefit people suffering from sleep-wake disorders like narcolepsy, which causes unexpected episodes of daytime sleepiness and dozing off. However, there isn’t sufficient proof to confirm that melatonin treats persistent insomnia; nonetheless, the supplement could still aid in regulating your circadian rhythm.

How Magnesium Affects Sleep

Magnesium does not directly affect your body's sleep-wake cycle, but research shows it can support sleep and relaxation. Magnesium activates gamma-aminobutyric acid (GABA) is a neurotransmitter that has calming effects on your brain. Boosting the levels of GABA can alleviate stress and aid in relaxation, making it simpler for you to unwind and drift off to sleep with ease.

Magnesium aids in relaxing both your muscles and overall body, making it simpler to drift off to sleep. Additionally, it can decrease stress levels. cortisol , a stress hormone. Lowering cortisol concentrations may soothe your nervous system and possibly enhance sleep quality.

Magnesium plays a role in how effectively your body generates melatonin. It enhances the function of serotonin N-acetyltransferase, an essential enzyme required for producing melatonin.

How to Consume Melatonin and Magnesium for Better Sleep

Melatonin can be safely taken at dosages of up to 8 milligrams per day for as long as six months in adult individuals. For children, it is commonly prescribed at a dose of 3 milligrams each day for a duration not exceeding three months. The optimal time to consume it is approximately 1-2 hours prior to going to sleep.

There aren't any formal guidelines for magnesium concerning sleep. Studies indicate magnesium supplement Doses exceeding 500 milligrams per day over a period longer than eight weeks may enhance sleep duration and quality.

Other research has shown that even smaller amounts of magnesium can enhance sleep quality. Consult with your healthcare provider regarding the appropriate amount of magnesium for better sleep, and adhere to the recommended dose on the product label. Ideally, you should consume magnesium approximately one hour prior to going to bed.

Some specific foods inherently have both melatonin and magnesium. Foods rich in melatonin consist of nuts, herbs, rice, eggs, salmon, and grapes. tart cherries Foods rich in magnesium encompass nuts and seeds, leafy greens, yogurt, peanut butter, and whole grains.

The United States Food and Drug Administration (FDA) doesn't regulate supplements like it regulates drugs. To find a safe and effective product, look for supplements certified by an independent third-party testing organization. These organizations ensure products contain their claimed ingredients and are free of potential contaminants. Some examples of logos to look for on supplement products are NSF and U.S. Pharmacopeia (USP).

Risks and Considerations

Both melatonin and magnesium are considered safe for most adults without existing conditions. However, melatonin may play a role in certain autoimmune diseases and may not be safe for people with autoimmune conditions or weakened immune systems.

Potential side effects of melatonin include drowsiness, increased bedwetting or urination (peeing) at night, headache, dizziness, vivid dreams or nightmares, and agitation. It may also cause nausea, stomach cramps, low mood, insomnia, and excessive daytime sleepiness.

Potential side effects of magnesium consist of diarrhea, abdominal discomfort, and queasiness. Such symptoms typically occur only when taking extremely large amounts of magnesium.

Consult your healthcare provider prior to taking a sleep aid supplement. They can assist in reviewing your medical background and assess whether any of the other substances you consume might have interactions with the supplement.

Natural Methods To Enhance Sleep Quality

Enhancing your sleep routines can boost the quality of your sleep. Here are some beneficial sleep practices you might consider:
1. Establishing consistent bedtime hours.
2. Creating a restful environment for sleeping.
3. Avoiding screens before going to bed.

• Keep a regular sleep routine by retiring and rising at the identical times every day.
• Avoid bright light two hours before bedtime, or at least avoid electronics 30 minutes before bedtime
• Avoid caffeine at least eight hours before bedtime
• Keep your bedroom relaxing and at a cool temperature
• Restrict your alcohol intake, particularly close to when you go to sleep.
• Obtain sufficient exercise throughout the day (ideally at least three hours prior to when you plan to go to sleep).
• Get morning sunlight exposure, which may improve your body's evening melatonin production
• Maintain a y diet

A Quick Review

Magnesium and melatonin are two supplements people commonly use to improve their sleep quality.

Melatonin has a direct impact on the body’s circadian rhythm, potentially making it a more effective choice for enhancing sleep quality compared to magnesium.

Discuss with your healthcare provider prior to taking magnesium or melatonin as a sleep aid. They can assist in reviewing your medical background and assess whether any of the medications you're using might have interactions with these supplements.

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