what magnesium helps you sleep

Magnesium is a mineral that is essential for processes throughout the body, including communication between cells in the nervous system. Magnesium glycinate is recognized as the best form of magnesium to help with sleep because its easy for the body to absorb. Magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness. However, the science on whether taking magnesium helps improve the length or quality of sleep has been mixed. Some studies have shown encouraging findings, such as one study of older adults with insomnia that found 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. Magnesium may help regulate neurotransmitters that are directly related to sleep. If you plan to try magnesium supplements for sleep, look for products such as magnesium glycinate or magnesium citrate, and avoid magnesium oxide, which is a stool softener and probably much less helpful for insomnia. It's important to note that while magnesium might improve sleep, it's no substitute for a good sleep routine, which includes limiting caffeine, creating a dark, cool sleeping environment, and avoiding the use of smartphones or other devices before bed.