Some people with insomnia experience changes in their sleep cycles and, as a result, may have more stage 1 sleep and less deep sleep. Stress and aging can also reduce levels of deep sleep. Additionally, people with conditions such as schizophrenia and Alzheimer's disease experience less slow wave sleep.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Melatonin 1 mg significantly increased REM latency (p < 0.05), and produced a significant delay in REM latency after bedtime administration (p < 0.05). Melatonin 5 mg resulted in less sleep (p = 0.02) and an improvement in overall subjective sleep quality (p = 0.03) compared to 1 mg and placebo.
Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of a sleep disorder (such as snoring or gasping for air). Better sleep habits may improve the quality of your sleep.
How Many Hours Of Deep Sleep Do You Need? In adults, 20% of total sleep time is spent in deep sleep (stage 3). Going with the recommended 7-9 hours of sleep each night, that means the average adult needs 84-108 minutes or 1.4-1.8 hours of deep sleep each night.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles. This product doesn't include any other added ingredients and is suitable for those seeking a supplement for both sleep and general use.
Supplementing vitamin B6 may improve sleep quality and duration. A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia. Read more about B vitamins.
Is It Safe To Take Sleeping Pills Every Night? Most experts agree that sleep aids should not be used long-term. Sleeping pills are best used for short-term stressors, jet lag, or similar sleep problems.
The rising cortisol levels and dealing with emotional events or feelings may be why many people wake up at 3 AM or 4 AM daily. Other reasons why you may be waking up in the middle of the night are: You are wearing uncomfortable or the wrong clothes to bed. Your bedroom is too warm or cold.
Symptoms of Sleep Deprivation
The primary signs of sleep deprivation include excessive daytime sleepiness and daytime impairment such as reduced concentration, slower thinking, and mood changes.
It is typically safe for adults to take melatonin every night for short periods of time. Several factors affect whether an individual should take melatonin every day.
The current clinical consensus is that daily melatonin consumption is considered safe. However, according to a 2020 article published in Antioxidants, more research is needed to determine the correct dose and time and understand potential long-term effects.
Bonus: no sleep med-induced hangover. Experts say that melatonin, which many Americans use for better sleep, should not be used for chronic insomnia. Melatonin alternatives include magnesium, GABA, valerian root, and tart cherry.
Magnesium is best for those with magnesium deficiency, insomnia due to stress or anxiety, or muscle pain and cramping. On the other hand, melatonin is considered best for those who suffer from circadian rhythm disruption, hormonal imbalances, or melatonin deficiency.
Taking magnesium supplements can bring a range of side effects, such as drowsiness or fatigue during the day, muscle weakness, nausea, vomiting, skin flushing or diarrhea, Gurubhagavatula said.
But when should they be taken? Ideally, you should take magnesium at the same time every day, whether that's in the morning with your cup of coffee or in the evening right before you go to bed. The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most.