THE LINK BETWEEN MAGNESIUM AND BETTER SLEEP - BY MISHKWAATH

I am Mishkwaath a nutritionist at The Kenko Life.

Do you often toss and turn at night, struggling to fall asleep or waking up feeling unrefreshed? While many factors influence sleep, one mineral often overlooked is magnesium. Known as the “relaxation mineral,” magnesium plays a surprisingly powerful role in calming the body and preparing it for quality rest.

How Magnesium affects Sleep

1. Calms the Nervous System Magnesium regulates neurotransmitters (like GABA) that help quiet the brain and promote relaxation. Without enough magnesium, your nervous system may stay “on edge,” making it harder to switch off at night.

2. Balances Stress Hormones High stress leads to elevated cortisol (the “stress hormone”), which can disrupt sleep cycles. Magnesium helps keep cortisol in check, reducing anxiety and restlessness before bedtime.

3. Supports Melatonin Production Melatonin is the hormone that tells your body it’s time to sleep. Magnesium indirectly supports melatonin regulation, helping your body get into a natural rhythm of rest.

4. Relaxes Muscles If you’ve ever experienced nighttime leg cramps or tension, magnesium deficiency could be a factor. This mineral helps muscles relax, reducing discomfort that might wake you up.

   
   

Best Food Sources of Magnesium

Instead of relying only on supplements, you can add magnesium-rich foods to your diet:

• Leafy greens: spinach, kale

• Nuts & seeds: almonds, cashews, pumpkin seeds, chia seeds

• Whole grains: brown rice, oats, quinoa

• Legumes: beans, lentils

• Dark chocolate (70% and above)

  
  

Do You Need a Supplement?

Most people can get enough magnesium from food, but stress, caffeine, alcohol, and processed foods can deplete levels. If you still struggle with poor sleep despite a healthy diet, a supplement (like magnesium glycinate or citrate) may help. Always check with a healthcare professional before starting, as too much magnesium can cause digestive issues.

Tips for Better Sleep with Magnesium

• Include magnesium-rich foods in your dinner or evening snack.

• Pair magnesium with calming bedtime habits (no screens, dim lights, light stretching).

• Stay consistent as your body responds best to steady intake rather than occasional doses.

  
  

Magnesium won’t replace good sleep hygiene, but it can make a noticeable difference. By calming your mind, relaxing your muscles, and supporting your body’s natural rhythms, this mineral might be the missing piece to finally getting deep, restorative sleep.

At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245