What does your bedtime routine look like? For some, it calls for a warm cup of chamomile tea and gentle stretching. Or maybe a calming blend of essential oils are added to a diffuser. It also doesn’t hurt to reach for a good book, turn off the screens, or write in a journal. All of these habits make way for better, deeper sleep.
But one thing is missing! Enter magnesium, an essential mineral needed for good health. You can find it in foods like brown rice, spinach, Swiss chard, almonds, and oat bran. At night, supplemental magnesium will help you wind down. It promotes a wonderfully restful sleep, so come morning, tackling the day will be a walk in the park. The following things will help your beauty rest.1
1. Soothes Sore Muscles
Take magnesium after a long day. This nutrient controls muscle relaxation and contraction, so it’ll be a lifesaver for aches and pains. It’s a must when you’re trying to get cozy. Dealing with PMS? Magnesium can reduce muscle aches, breast tenderness, and other symptoms of menstrual pain.2 3
2. Calms The Mind
According to the American Psychological Association, we’re getting more stressed by the day. Thank work, family, and everything in between. Magnesium, however, can keep a messy mind in check. The nervous system depends on it. Without enough magnesium, nerves can’t function properly! Supplementing with magnesium is an amazing way to settle into bed.4 5
3. Improves Sleep Quality
Drifting off will be easier with magnesium. Remember, it soothes the body and mind, helping you dive into sleep mode. Isn’t that the point of a bedtime routine? A 2012 study even found that it may help insomnia. Supplements not only improved sleep onset but the quality of sleep, too. The next day, you’re bound to be on your A-game.6
4. Regulates Digestion
A happy gut equals a happy body. It controls so much, from immunity to emotional health. Most importantly, a healthy gut regulates digestion, so you can be sure constipation never stands in your way. Magnesium will help make this happen. It’ll keep you regular and improve digestion, letting you focus on the day ahead.7 8 9
5. Eases Headaches
If you’re prone to headaches or migraines, sleeping can be a nightmare. That’s where magnesium comes in. Low levels are linked to platelet accumulation, a major factor of headache development. Even neurotransmitters are changed in a way that promotes pain. By supplementing with magnesium, you can prevent and treat those pesky headaches.10
How To Take Magnesium
Magnesium supplements can be found as pills. However, the body also absorbs it through the skin, so don’t limit yourself. Use Epsom bath salts for a relaxing, all-natural bath. It breaks down into magnesium and sulfate and works wonderfully with essential oils. How’s that for a comforting bedtime ritual?
You can even use a magnesium spray. Before going to bed, simply spritz it on. There are many kinds on the market, but making your own is very easy.
How To Make Magnesium Spray
- ½ cup of magnesium chloride flakes
- ½ cup of distilled water
- 10 drops of lavender, chamomile, or cypress essential oil
- Boil the distilled water.
- Add the magnesium chloride flakes to a heat-safe bowl.
- Pour the boiling water over the flakes.
- Stir well until the flakes dissolve.
- Add the essential oils.
- Let it cool. Store in a glass spray bottle.
So there you have it – add magnesium to your sleeping ritual and sleep like a baby.
|↑1||Magnesium. Oregon State University.|
|↑2||Jahnen-Dechent, Wilhelm, and Markus Ketteler. “Magnesium basics.” Clinical kidney journal 5, no. Suppl_1 (2012): i3-i14.|
|↑3||Prementrual syndrome. University of Maryland Medical Center.|
|↑4||2015 Stress in America. American Psychological Association.|
|↑5||Magnesium. National Institutes of Health.|
|↑6||Abbasi, Behnood, Masud Kimiagar, Khosro Sadeghniiat, Minoo M. Shirazi, Mehdi Hedayati, and Bahram Rashidkhani. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences 17, no. 12 (2012): 1161.|
|↑7||Carabotti, Marilia, Annunziata Scirocco, Maria Antonietta Maselli, and Carola Severi. “The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.” Annals of gastroenterology: quarterly publication of the Hellenic Society of Gastroenterology 28, no. 2 (2015): 203.|
|↑8||Sanders, Mary Ellen, Louis MA Akkermans, Dirk Haller, Cathy Hammerman, James T. Heimbach, Gabriele Hörmannsperger, and Geert Huys. “Safety assessment of probiotics for human use.” Gut microbes 1, no. 3 (2010): 164-185.|
|↑9||Dupont, Christophe, Alain Campagne, and Florence Constant. “Efficacy and safety of a magnesium sulfate-rich natural mineral water for patients with functional constipation.” Clinical Gastroenterology and Hepatology 12, no. 8 (2014): 1280-1287.|
|↑10||Sun-Edelstein, Christina, and Alexander Mauskop. “Role of magnesium in the pathogenesis and treatment of migraine.” Expert review of neurotherapeutics 9, no. 3 (2009): 369-379.|