Magnesium is best for those with
Melatonin is a hormone that influences circadian rhythms, or the body's internal clock. Both melatonin and magnesium can help you fall asleep faster and stay asleep longer, but magnesium may be better at improving overall sleep quality.
When it comes to getting more sleep, magnesium provided an extra 15 minutes of sleep. Research on melatonin has found it provides 21 minutes more sleep than taking a placebo pill. Looking at the sum total – literally – there isn't too much difference between taking melatonin or magnesium.
Natural alternatives to melatonin, such as magnesium, valerian root, l-theanine, chamomile, and passionflower, are all-natural remedies that have been used for centuries to promote relaxation and help people get a better night's sleep.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Is it OK to take magnesium every night? You really shouldn't. Insomnia can be a sign of an unidentified sleep disorder, Gurubhagavatula said. You may find you have sleep apnea, restless legs, narcolepsy or a circadian rhythm sleep disorder.
If you are deficient in magnesium, taking a supplement may help relieve symptoms and improve sleep. If you don't have a magnesium deficiency, taking a low dose of melatonin — about 0.5 mg to 5 mg — is more likely to help you sleep.
Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.
“You may want to try melatonin for sleep if you have difficulty for more than a night or two.” Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndrome—falling asleep very late and waking up late the next day.
Ramelteon is used to help patients who have sleep-onset insomnia (difficulty falling asleep) fall asleep more quickly. Ramelteon is in a class of medications called melatonin receptor agonists. It works similarly to melatonin, a natural substance in the brain that is needed for sleep.
This high dosage, especially supplements with large doses of magnesium oxide, can cause a laxative effect, ironically keeping you up at night, rather than providing the sleep-inducing benefits it's well-known for.
Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it's easy for the body to absorb. Though the effects of magnesium on sleep are not completely known or understood, some believe that its effects on muscle contraction and nervous system regulation help improve sleep.
Magnesium is not classified as a sleep aid, she points out, so you don't need to worry about what time to take it before bed. Basically, it's not going to knock you out, “but it can help to calm and relax you if taken one hour or so before you settle in for the evening,” says Avena.
How long does it take for magnesium to work for sleep? The benefits of magnesium are often associated with long-term use, so it's important to take your supplement consistently. We recommend daily use for at least three months to see the full effects on sleep.
Melatonin: Melatonin is considered one of the safest over-the-counter sleep aids, with few side effects. A prescription drug called ramelteon is designed to mimic the effects of melatonin. Like melatonin, it is not considered habit-forming and it does not affect balance.
In the elderly, should prescription medication be necessary, the first-line treatment is nonbenzodiazepines (e.g., zolpidem, eszopiclone, zaleplon, and ramelteon) as they have been found to be safer and better tolerated than tricyclic antidepressants, antihistamines, and benzodiazepines.
Furthermore melatonin has been shown to have valuable effects on cardiovascular health, blood pressure, and endothelial function and it might benefit patients with heart failure.
Most people overdo it with melatonin by taking upward of 10 milligrams or more prior to bed and then claim it doesn't work. Taking too much melatonin can actually cause rebound insomnia —either rendering the supplement ineffective or worse, exacerbating your already sleepless nights further.
Supplementing both the mineral magnesium and melatonin together promotes a deeper, longer, more restful sleep. Magnesium glycinate nourishes at least 300 essential metabolic activities in the body, including the relaxation of nerves and muscles, doing so with a low risk of unpleasant side effects or drug interactions*.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
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