Magnesium is perhaps the most important vitamin or mineral when it comes to sleep. It plays a key role in the bodily function that regulates sleep and studies have shown that sleep suffers without optimal vitamin intake.
Vitamin B is recommended as one of the top vitamins to help with tiredness, so you can also opt for a supplement if you're struggling to stay topped up through your diet. Vitamins should be used alongside a balanced diet.
Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
B12 also plays a role in the production of melatonin, a hormone that helps regulate our circadian rhythms. It is possible that a deficiency of B12 could lead to disrupted sleep patterns.
Even though the research available about the relationship between vitamin B12 and insomnia remains unclear, some studies² show that elevated levels of vitamin B12 do cause sleeplessness.
Can I take magnesium with other minerals and vitamins? Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium helps your body to absorb and use minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
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.
Vitamin B12, for example, should definitely be taken in the morning. This is because it is important for energy metabolism, which may interrupt your sleep if taken at night.
Why am I still tired after 8 hours of sleep? Most likely, you're still tired after 8 hours of sleep because you don't know your sleep need, you're getting less sleep than you think, you've got sleep debt, or you're out of sync with your circadian rhythm.
In most cases, there's a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition.
We think Zen by White Wolf is the best magnesium powder supplement Australia has to offer. It has a precise blend of ingredients designed to improve your energy levels, sleep, mood and recovery times.
You can also try magnesium supplements to improve sleep, Dimitriu says. The recommended supplement dose is between 270 mg to 350 mg for men and 280 mg to 300 mg for women.
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.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.
This type of middle insomnia can be caused by mental health issues like depression or anxiety, stressful life situations, night terrors, hormones, physical pain, sleep disorders, poorly timed naps, or environmental factors like a room that is too hot, cold, or loud.