Magnesium is an essential mineral that plays a pivotal role in various bodily functions. From maintaining normal muscle and nerve function to supporting a healthy immune system, magnesium is indispensable. But did you know it also holds the key to a restful night’s sleep? In this blog, I delve into what magnesium is, why the body needs it, and how it can enhance sleep quality.
What is Magnesium?
Magnesium is the fourth most abundant mineral in the human body, involved in over 300 biochemical reactions. Magnesium is primarily stored in bones, with the remaining found in muscles, soft tissues, and fluids, including blood.
Magnesium is crucial for numerous bodily functions, including energy production, protein synthesis, muscle and nerve function, bone and heart health, and blood sugar regulation.
Magnesium and Sleep: The Connection
It may be surprising to hear that magnesium is one of the most powerful minerals when improving and assisting overall sleep quality and quantity. Healthy magnesium levels in the body helps in a number of ways:
1. Regulates Neurotransmitters
Magnesium regulates neurotransmitters, the chemicals that transmit messages between nerve cells. It helps manage the production of melatonin, the hormone responsible for guiding the sleep-wake cycle. By supporting melatonin levels, magnesium ensures a more consistent sleep pattern.
2. Calms the Nervous System
Magnesium has a calming effect on the nervous system. It activates the parasympathetic nervous system, which is responsible for relaxation. Magnesium helps calm nerve activity, reducing the effects of restless sleep and restless legs, making it easier to fall asleep and stay asleep.
3. Reduces Stress and Anxiety
Stress and anxiety are common culprits of sleep disturbances. Magnesium plays a crucial role in regulating the body’s stress-response system. It inhibits the release of stress hormones and reduces the release of cortisol, the primary stress hormone. Lower cortisol levels make it easier for the body to unwind and prepare for sleep.
4. Supports Muscle Relaxation
Magnesium is essential for muscle relaxation. It counteracts calcium, which causes muscle contraction, by binding to muscle cells and relaxing them. This relaxation helps prevent the uncomfortable muscle cramps and spasms that can interfere with sleep.
Getting Enough Magnesium
The body does not produce magnesium so it must come from outside sources, either from the food you eat or dietary supplements. Incorporating magnesium-rich foods into your child's diet is a natural way to ensure adequate intake. Some excellent sources of magnesium include:
Leafy Greens: Spinach, kale, and Swiss chard
Nuts and Seeds: Almonds, cashews, pumpkin seeds, and chia seeds
Whole Grains: Brown rice, quinoa, and oats
Legumes: Black beans, chickpeas, and lentils
Fish: Mackerel, salmon, and halibut
Fruits: Avocados, bananas, and figs
Supplements and Skin Absorption
For children who are fussy eaters, and struggle to get enough magnesium through diet alone, supplements are an option. Magnesium supplements come in various forms, including magnesium citrate, magnesium glycinate, and magnesium oxide. It’s important to consult with a healthcare provider before starting any supplement regimen to determine the appropriate dosage and form for your child's needs.
In addition to supplements, Epsom salt, or magnesium oil spray, can be absorbed through the skin. Taking a warm bath with Epsom salts, or using a spray, not only helps to relax muscles but also allows the body to absorb magnesium, promoting relaxation and sleep.
If you're interested in trying Magnesium oil spray for your child, an amazing product on the market is the Magnesium Oil Spray from Salt Lab. You simply spray your child's foot with the spray before bed, and it aids in easier bedtimes.
If you'd like more information on nutrients required for optimal sleep for your child, download a free copy of my Nutrition Guide:
If you have any questions about your child's sleep and would like to chat to a professional for specific and personalised advice, book in for a free Discovery Call and start your journey today towards improved sleep.
Forever bringing sleep to families,
Shereen xx
I'm Shereen Nielsen, a certified Sleep Consultant specialising in infants and children from birth to 15 years old. With over seven years of experience, I've assisted over 4000 families in achieving better sleep. Additionally, I serve as a lecturer and mentor, guiding aspiring sleep consultants on their path to certification through my internationally recognised online Sleep Consultant Course.
Phone: +61419820474
Email: hello@shereennielsen.comÂ
Website: www.shereennielsen.com
Facebook: @shereennielsen.sleepconsultantÂ
Instagram: @shereennielsen_sleepconsultantÂ
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