Let’s GET TO SLEEP: MELATONIN AND MAGNESIUM TO THE RESCUE!

Getting a good night sleep can feel like a constant challenge, but there are things you can do!

I don’t know about you, but as I have gotten older, my nightly rest is suffering.  Historically, my head would hit the pillow and I would sleep uninterrupted for eight straight hours. But for the past several years, probably due to menopause, general aging and a variety of lifestyle factors, I have encountered greater challenges in falling asleep and staying asleep.  If you have struggled with sleep issues like me, you may have tried various tips, tricks or sleep support. Perhaps you’ve given chamomile tea a try or have taken a conventional over-the-counter sleep aid from your local pharmacy or even a prescribed medication.  It can feel like a full time job trying to figure out how to ensure a good night’s rest! So what should one do to get some reliably good sleep night after night?

Many of you may be familiar with melatonin.  But, many may also wonder: Should we be using it?  Should we be using it every night?  And if we start using it, will our bodies stop producing it?  If that is the case, is magnesium a better solution?  Using magnesium and melatonin can be great ways to improve the quality of your rest.  However, when looking at one versus the other for sleep, it’s essential to consider what the different effects each one has and to determine what your body needs.  

What exactly is Melatonin?  Melatonin is a hormone that is produced in the brain by the pineal gland.  Melatonin helps with our wake and sleep cycle.  This is because melatonin suppresses the release of noradrenaline and dopamine, two stimulating chemical messengers in the body that can interfere with a good night's sleep. It is naturally released once it becomes dark, making us sleepy, and its production decreases when exposed to light.   Melatonin also helps regulate your cortisol levels, which can be beneficial if you feel anxious or stressed.  It can help reduce inflammation in the body and improve sleep quality.  Our melatonin levels can become deficient from lifestyle factors such as jet lag, late-night work, a disruption of our circadian rhythm, and aging.  In addition, exposure to artificial lights, particularly blue light from tablets, phones, computers, TVs and long flights can delay the release of melatonin and can wreak havoc with the circadian rhythms that tell us when to rest and when to be alert.  Melatonin deficiency can cause insomnia, difficulty in falling and staying asleep, daytime fatigue, anxiety, depression and even weight gain.  

Ideally, prioritizing a good bedtime routine is important to optimizing sleep, but for people who spend a lot of time in front of bright lights (using computers and cell phones), travel frequently or whose sleep cycles are off, melatonin can be quite helpful since the bright light can really decrease your melatonin production.  A melatonin supplement will help you reestablish and maintain a normal wake and sleep cycle.  It will help you reset your internal body clock, so you fall asleep quickly and stay asleep for an extended period. And from a good news perspective, nothing indicates that if you use melatonin nightly that it will interfere with the body’s own production.   

Magnesium, on the other hand, is an essential mineral involved in hundreds of processes throughout the body, including supporting nerve function and energy production.  Our bodies do not make magnesium naturally and depend on our diets or supplementation for efficiency.   When we are deficient, we can experience sleep problems and fatigue. Magnesium helps to promote relaxation by assisting in the production of serotonin and melatonin, by allowing your muscles to relax and by reducing inflammation. Magnesium is a mineral that is essential for sleep.  Taking supplements or increasing your magnesium levels naturally can work as a great sleep aid if you are having restless sleep. It can help to reduce muscle tension, which can help you relax before sleep.  It also helps promote relaxation and is great for calming the body.  

Taking magnesium can be helpful for some people to fall asleep and for some to stay asleep.  When your body is more relaxed, the theory is you will get a more restful night's sleep.  Magnesium is best for those with insomnia due to stress or anxiety or muscle cramping and pain.  Magnesium glycinate is a well-absorbed form of magnesium, good for sleep and for most, gentle on the digestive system.  

Can we take both magnesium and melatonin at the same time?  Since both supplements have different effects on the body, they can be combined for improved sleep quality.  There are no known interactions between melatonin and magnesium, so they are generally safe to take together.  As always, despite the benefits of both melatonin and magnesium, it is important to consult with your doctor prior to taking any supplements to ensure that these supplements are right for you and are not contraindicated.

If you decide that taking supplements are not for you, there are several natural ways to get more magnesium and melatonin. To naturally increase your melatonin levels, there are several things that you can try.  You can reduce your exposure to artificial light.  Exercising regularly will help balance out melatonin levels in the body.  Try to reduce your stress levels; meditation, yoga and spending time in nature are some ways to reduce your stress.  Don’t eat late at night because that interferes with your circadian rhythm. Cut down on coffee as research indicates that it interferes with melatonin production.  And you can eat certain foods that are rich in melatonin, such as cherries, goji berries, eggs, milk, fish and nuts.  

Here are some tips for getting more magnesium naturally:  Eat leafy green vegetables.  Spinach, kale, and Swiss chard are all excellent sources of magnesium.  Beans, lentils and other legumes are rich sources of magnesium.  Eat your nuts and seeds.  They are an excellent magnesium source and can be included in your daily snacks or meals.  In addition, bananas, dark chocolate and whole grains are all great sources of magnesium.  Consider adding these foods to your meals for an extra magnesium punch.  Incorporating avocados, fish, and yogurt can also help your body to get the essential nutrients it needs for a decent night’s sleep.

So now, let’s go get some quality sleep!