Feeling drowsy and lethargic? Yawning at your desk? Feeling unproductive and irritable? You may be suffering with sleep deprivation—a common issue experienced by most of us at some point in our lifetime.
Sleep deprivation can occur if you either don’t get enough sleep, or sleep at the wrong time of day (out of sync body clock). It is very common among shift workers, frequent travelers, new parents, and those who suffer from migraines.
In recent years our lifestyles have changed, and this lifestyle doesn’t cater well for a good night’s sleep.
Factors such as increased screen time, staying up late watching Netflix, and late-night gym workouts all contribute to sleep deprivation.
So, what does this mean? How might we be able to help our bodies adapt to this new lifestyle without sacrificing good quality sleep?
Read on to find out!
Introduction to Magnesium and Melatonin
Magnesium is one of the 7 essential minerals our body needs to maintain optimal health and functionality. This key mineral plays a significant role in:
- Relieving muscle spasms and tension
- Reducing tiredness and fatigue
- Improving sleep quality
- Helping to relax the muscles post-exercise
- Improving flexibility
- Repairing and replenishing skin
Magnesium also contributes a significant amount to joint health, metabolism, and nervous system function. It is abundant in many foods such as nuts, seeds, beans, legumes, tofu, whole grains, and leafy greens.
When it comes to sleep, magnesium supplements can play a role in improving sleep quality.
The best form of magnesium to aid restful sleep
Magnesium glycinate and magnesium bisglycinate both have a high absorption rate. Making them particularly effective for promoting calm, relaxation, and improved sleep.
We can't talk about sleep without mentioning melatonin.
Melatonin is the hormone secreted by the pineal gland, located in the brain, which regulates our sleep-wake cycle, otherwise known as our circadian rhythm. It is secreted in response to the absence of light, which is the signal to our body that it’s time for sleep.
On the flip side, upon waking up in the morning to natural daylight, melatonin production is suppressed, which is what makes us feel more awake and alert.
Certain foods like cherries, tomatoes, grapes, nuts, bananas, herbs, and oats can boost melatonin levels naturally. But if you're struggling to get those in before bed, you can also find melatonin supplements.
While our body does a fine job at producing melatonin naturally, supplementation can sometimes be necessary for certain populations. Particularly those who are shift workers or frequent travelers, as they are more susceptible to developing sleep conditions as a result of irregular sleep patterns.
The best form of melatonin to aid restful sleep
While it might seem logical to think that more melatonin would lead to better sleep, the opposite is often true.
Your body needs only a small amount of melatonin to regulate sleep effectively. High doses, common in many synthetic supplements, may bring daytime drowsiness the following day. So these supplements should be limited to short term use only.
Low-dose melatonin, especially when sourced naturally, works in harmony with your body's circadian rhythm, gently nudging your system into a restful state without overpowering it.
This approach not only helps you fall asleep but also supports a more natural sleep cycle, ensuring you stay asleep longer and experience more restorative deep sleep stages.
Now we know what forms to look out for, how do these two supplements help keep our body clock telling the right time?
Magnesium and Melatonin Interaction: Taking Them Together
It goes without saying that melatonin would be the most effective and beneficial sleep aid on the market. However, combining it with magnesium would be a powerful match for achieving optimal sleep.
Supplementing both magnesium and melatonin together may promote a longer, deeper, and more restful sleep. Magnesium would help nourish the metabolic activities in the body, as well as relax the muscles and nerves without some of the unpleasant side effects you may get with some over-the-counter muscle relaxants.
Combining this effect with the benefits of melatonin - re-establishing the sleep-wake cycle and overall improving sleep quality—would provide a restful slumber like no other.
Both melatonin and magnesium have been proven to be safe to supplement and effective for promoting good quality sleep, as well as possible relief from insomnia, anxiety, migraines, and jet lag.
Why Not Sleeping Pills?
The first thing those suffering with sleep deprivation normally do is go to the pharmacist to pick up over-the-counter sleep aids or herbal sleep remedies. While these may help short term, they often do not have the ability to readjust your body clock and help long-term.
These sleep aids can also come with a whole host of side effects and possible drug interactions, so it’s important to familiarize yourself with the possible effects that you may encounter.
Natural dietary supplements, such as magnesium supplements and natural low dose melatonin can play a significant role in addressing sleep deprivation by improving sleep quality and promoting relaxation.
Sleeping aids and sleeping pills are simply a short-term solution to what would often be a longer-term problem!
The Best Sleep Aids for Restful Nights
Now that we have established that melatonin and magnesium are a match made in heaven for those suffering with poor quality sleep, how can we best take this supplement?
Choosing the right magnesium supplement for sleep is crucial as it helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and can improve sleep quality by affecting melatonin levels.
Performance Lab Sleep contains a combination of magnesium, L-tryptophan, lemon balm and natural low-dose melatonin derived from CherryPURE® Montmorency tart cherry, to accelerate sleep onset and encourage drowsiness by supplying melatonin and signaling for serotonin.
This supplement soothes sleep-disruptive spasms, aches, and involuntary movements, enhancing the relaxation of nerves and muscle to provide a more sound night’s sleep.
Sleep is a safe, non habit forming supplement that makes it easier to drift off. Supporting better rest, repair, and regeneration. With no lingering grogginess, so you wake up refreshed and ready to get to it!
