How does magnesium improve sleep?
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Magnesium can improve sleep by influencing various physiological processes, notably through enhancing the neurotransmitter GABA, which helps to calm the nervous system and facilitate sleep onset. Here are the specific ways magnesium is thought to aid sleep, as discussed on the :
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Increased Sleep Depth and Onset: Magnesium, particularly magnesium threonate and magnesium bisglycinate, is known for increasing the depth of sleep and reducing the time it takes to fall asleep. This is primarily due to its ability to cross the blood-brain barrier and influence brain chemistry directly by engaging the GABA pathway, which helps reduce brain activity associated with anxiety or "over-thinking" before bedtime 1.
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Preferred Forms: Magnesium threonate is highlighted because it has a greater ability to enter the brain and support neural activities related to sleep. It's suggested to take about 300 to 400 mg of magnesium threonate or bisglycinate 30 to 60 minutes before sleep to benefit from its calming effects, without gastrointestinal discomfort, which is less common with these forms 2 3.
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Neuroprotective Effects: There's also emerging evidence from various studies, including animal research, suggesting that magnesium, particularly threonate, may have neuroprotective properties which could contribute to long-term cognitive health, thereby indirectly supporting better sleep quality over time 4.
These insights emphasize the importance of proper magnesium dosing and type selection to optimize sleep benefits while minimizing side effects. Always consult with a healthcare professional before starting any new supplementation regimen.
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