Sleep doesn’t come easily to me. I often spend hours tossing and turning before finally drifting off, with my internal monologue so loud that I need to read a book to quieten it.
Even when I do manage to fall asleep, the slightest noise can wake me, leading to multiple awakenings throughout the night and leaving me feeling drained the next day. I’m not alone in this struggle.
Most adults require between seven to nine hours of sleep each night, yet approximately a third of UK adults suffer from insomnia, according to Bupa UK. This disorder is characterised by regular difficulties in falling asleep, staying asleep, or achieving good quality sleep.
When consulting a health professional, which I have done, you’re often advised to alter your sleeping habits. Do you consume alcohol or caffeine near bedtime? Are you under stress? Do you use screens? Do you exercise regularly?
I’ve attempted most suggestions – and recently, I’m pleased to report that I’ve discovered something that genuinely seems to help.
If you’re reluctant to take prescription medication, one supplement that health professionals frequently suggest is magnesium. For instance, Dr Ahmed, a UK-based GP who regularly shares advice on TikTok, recently recommended taking magnesium glycinate to aid faster sleep onset.
Kate Booker, a nutritionist at Nutrition Geeks, has highlighted the importance of magnesium for our well-being, especially during sleep. She explained to us that magnesium is “required for DNA repair which is important whilst we sleep” and also “aids muscle relaxation and is a vasodilator, which means it’s great for muscle pain and cramps”.
She further noted: “It’s also perfect for a deep sleep after exercise. It supports the serotonin and melatonin pathway, so it is helpful for sleep and reducing stress and anxiety. Magnesium is needed to make GABA (our calming neurotransmitter).”
Following Kate’s advice, I began taking magnesium an hour before bedtime to test its effects on achieving a “restful sleep”. To my surprise, I’ve been sleeping more soundly than ever.
Whether it’s the establishment of a nightly routine that includes taking magnesium, winding down, reading in bed, and avoiding my phone, or something else, I’ve noticed a significant increase in relaxation. Even though I still occasionally wake up during the night due to disturbances, I find it easier to fall back asleep.
However, during a trip where I went three consecutive nights without magnesium, my sleep quality noticeably deteriorated.
While magnesium isn’t a cure-all, it could be worth considering due to the fact that “stress, poor nutrition and malabsorption can cause low levels of magnesium”. However, Kate cautions against taking high-dose magnesium if you suffer from hypotension (low blood pressure).
The NHS states that magnesium is present in a variety of foods such as spinach, nuts, and wholemeal bread. Men aged 19 to 64 typically require 300mg daily, while women of the same age bracket need 270mg.
High doses of magnesium (more than 400mg) taken over a short period can lead to diarrhoea, warns the NHS, but the long-term effects are not yet known. If you’re considering magnesium supplements, avoid excessive amounts as this could be harmful.
Yet, “having 400mg or less a day of magnesium from supplements is unlikely to cause any harm”, says Kate. She also notes that “magnesium may interact with bisphosphonate drugs (used for osteoporosis) and “may bind to antibiotics so check with your doctor if you are prescribed them”.