Magnesium
Magnesium is a natural-produced mineral in the body and is also found in various foods. This chemical compound helps in reducing stress and relaxing the muscles. It also assists in stimulating a healthful sleep-wake cycle. Moreover, this mineral is said to make symptoms of insomnia better. In relation to this, a research involving elderly patients living with insomnia showed improvement in several objective and subjective insomnia markers. They took 500 mg of magnesium supplements every day for eight weeks straight.
Throughout the study, the participants slept longer and fell asleep faster after taking magnesium. They also showed increased sleep efficiency, which means the elders slept for more hours while lying in bed. Aside from that, the participants who took magnesium supplements later woke up, and their early morning awakening was decreased. They also showed higher concentrations of the sleep hormone melatonin and serum renin that work primarily in maintaining blood pressure. Moreover, the participants showed lower cortisol concentrations, a stress hormone that causes sleep disturbances and insomnia when found in high amounts.
Supplements made from the combination of magnesium, vitamin B, and melatonin show significant benefits for individuals with insomnia. Eating foods containing high amounts of magnesium, particularly at night, can also promote sleepiness.
