How to Improve Your Sleep with Magnesium

If you are struggling with sleep, you may be searching for a solution. Your average over-
the-counter sleep aid has a variety of side effect. If you are not careful, you may cause 
more harm to your body.  
 
If you are looking for a more natural approach to solving your Insomnia, you may want 
to consider magnesium. Magnesium is a mineral found naturally in the body. Although 
your body does not produce magnesium, it requires an immense amount for optimal 
health. A decrease in magnesium may actually be the cause of your insomnia.  
 

How Do You Get Magnesium?
 
The most beneficial way to get your body more magnesium would be to take it in 
through your diet. You can take in a good amount of magnesium through vitamin-rich 
foods such as nuts, seeds, leafy greens, most vegetables, and unprocessed whole 
grains.  
 
You can also increase your magnesium intake through delicious foods like chocolate, 
dairy products, and meat! Tweaking your diet is an easier way to increase this mineral. 
Try this by having a warm glass of milk with a square of dark chocolate, or enjoy a 
complex salad with dark leafy greens, sunflower seeds, broccoli, whole grain croutons, 
and a little bit of chicken for dinner.  
 

Magnesium Through Supplements 
 
Perhaps you feel like you are still not getting enough magnesium through your diet. As 
you age, magnesium deficiency becomes more common. You may need to begin taking 
magnesium supplements to combat this deficiency.  
 
A benefit of taking magnesium supplements may be better sleep. Magnesium activates 
the system in your brain that promotes relaxation. The recommended dose of a 
magnesium supplement would be approximately 400mg to 420mg for men and 310mg 
to 360mg for women. Please discuss dosage with a doctor if you are intending to use 
this supplement for a child.  
 

Tips for Taking Magnesium to Improve Sleep
 
If you are trying to improve your sleep, it is very important to start winding down in the 
evening. You may cancel out the relaxing effects of magnesium if you are trying to be 
too active before sleep.  
 
Try to cut down on caffeine throughout your day to increase the effectiveness of 
magnesium. Take the supplement about an hour or so before bed, and be sure to take it 
with at least eight to ten ounces of water. Never take it on an empty stomach.  
 

Giving Yourself Time
 
It may take some time for your body to adjust to your new diet and the magnesium 
supplements. Give yourself at least a few days to test if these methods are working for 
you. If you need additional assistance, do not hesitate to contact your provider.
