Of the two, melatonin supplements are more likely to help you sleep at night than magnesium, says Shelby Harris, a licensed clinical psychologist and director of sleep health. sleepopolis.
“While magnesium supplements may help promote sleep, the reality is that they are not routinely proven in reliable studies,” Harris told CNBC Make It. Ta.
“Melatonin is the most common natural sleep aid and, when taken properly, can help gradually alter the body’s circadian rhythm.”
Do not miss it: Don’t waste money on magnesium supplements, sleep experts say: Eat these foods for natural intake and better rest
But experts, including Harris, agree that it’s much better to get melatonin and magnesium from food than from supplements. Harris points out that supplements are not strictly regulated in the United States, so people shouldn’t take new supplements without first consulting their doctor.
And, “If you have an underlying sleep disorder, it’s best to see your doctor for proper evaluation and treatment. Melatonin is ineffective in treating most sleep disorders.”
According to , melatonin is a hormone produced by the brain in response to darkness. National Institutes of Health. It helps the body’s circadian rhythm, also known as the body clock. The NIH says it signals your body when it’s time to go to bed.
Melatonin can be used to “help with delayed sleep phase disorder, jet lag syndrome, shift work sleep disorder, and in some cases insomnia,” Harris says.
However, she added, there are downsides to overdosing on melatonin. She says, “Taking melatonin for sleep can have negative side effects, including nightmares, vivid dreams, headaches, and lightheadedness, especially if taken in excess.”
There is not enough evidence to support magnesium supplements for sleep
If you have a magnesium deficiency or don’t get enough of the mineral in your diet, magnesium supplements may help you fall asleep, Harris told CNBC Make It in July 2023. But people are saying, “It’s not that much of a panacea,” she added.
Magnesium supplements are great for relaxing muscles and “can help reduce symptoms of restless leg syndrome,” says Harris. “Restless leg syndrome is a condition that causes uncomfortable sensations in the legs throughout the night.”
Taking magnesium before bed can also help calm you down, but “research on magnesium and sleep is currently insufficient to suggest it as a sleep aid,” she says.
Potential side effects of taking magnesium supplements include diarrhea, abnormal heartbeats, and kidney problems, Harris told CNBC Make It in July 2023.
“Before taking magnesium or melatonin for sleep, it’s important to establish proper sleep hygiene and habits,” Harris says.
She says establishing proper sleep hygiene requires:
- maintain a consistent sleep schedule
- Don’t use electronic devices before bed
- Prioritize relaxation before bed
- Avoid caffeine at least 8 hours before bedtime
All of these “help boost your body’s natural melatonin production, making it easier to fall asleep,” Harris says.
If you want to get more melatonin and magnesium from your diet to see if they help improve your sleep after trying these steps, Harris and others recommend consuming food first before supplements. Experts suggest.
Research shows that the following foods are rich in melatonin.
- Nuts, especially walnuts, almonds, and hazelnuts
- salmon
- egg
- tart cherry
- milk
Harvard Health Publishing Harris says these foods contain natural amounts of magnesium.
- spinach
- peanut butter
- almond
- egg
- milk
- a little yogurt
- kidney beans
- banana
- brown rice flakes
- Baked potato (with skin)
Dr. Harris recommends that patients consume unsweetened yogurt with almonds or peanut butter at night to help them sleep better. “I always tell people about an hour before bed. Some people find a combination of protein and carbohydrates helpful.”
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