Did you know that 1 in 3 Australians don’t get enough magnesium? This essential mineral is involved in over 300 biochemical processes in the body, including muscle function, nervous system regulation, and most importantly—sleep. Yet, many Australians are unknowingly deficient, which can lead to restless nights, increased stress, and poor overall health. 

How Does Magnesium Help with Sleep

1. Promotes Relaxation
   Magnesium helps regulate the body's nervous system by activating the parasympathetic nervous system—the part responsible for helping you feel calm and relaxed. This means that adequate magnesium levels can help ease stress and mild anxiety, two common reasons that lead to sleep disturbances.
2. Supports the Production of Melatonin
   Melatonin is the hormone responsible for regulating your sleep-wake cycle. Magnesium supports the production of melatonin, ensuring your body knows when it's time to wind down for sleep. Studies indicate that low magnesium levels can contribute to insomnia, making this mineral crucial for a healthy circadian rhythm.
3. Regulates GABA Levels
   Gamma-aminobutyric acid (GABA) is a neurotransmitter that promotes calmness and relaxation. Magnesium aids in the regulation of GABA levels, helping to quiet the mind and prepare the body for a restful night.
4. Reduces Muscle Tension and Restlessness
   Magnesium plays a vital role in muscle relaxation, which can help prevent night-time cramping, restless legs, and general discomfort that might keep you tossing and turning.
5. Helps Manage Stress and Cortisol Levels
   Chronic stress can lead to elevated cortisol levels, which may interfere with sleep. Magnesium has been shown to regulate cortisol, reducing the negative impact of stress on your ability to fall and stay asleep.

What Are The Symptoms Of Magnesium Deficiency?

A lack of magnesium can present in several ways, including;

• Muscle cramps and tension
• Premenstrual syndrome (PMS)
• Trouble sleeping
• Constipation
• Headaches and migraines 
• Poor memory and concentration
• Fatigue
• Blood sugar imbalance 
• Loss of appetite 

Are You at Risk of Magnesium Deficiency?

Magnesium deficiency is more common than many people realise. As reported by the Australian Bureau of Statistics (ABS) in the 2011–2012 National Nutrition and Physical Activity Survey, around one-third of Australians over the age of two did not meet the Estimated Average Requirement (EAR) for magnesium. This included 37% of males and 34% of females who failed to get enough magnesium from their diets. The survey also found that among those aged 14 to 18, 72% of females and 61% of males did not reach the EAR (1).

Certain factors can increase your risk including:

• High-stress levels
• Poor diet (low in whole foods, high in processed foods)
• Excessive alcohol or caffeine consumption can deplete levels 
• Certain medical conditions
• Older age, as magnesium absorption declines with age
• Increased physical activity without adequate magnesium replenishment

Best Food Sources of Magnesium for Sleep

Magnesium can be obtained through diet or supplements. Some of the best natural sources include:

• Almonds: 30 grams ~ 1 small handful = 80 mg 
• Pumpkin seeds: 30 grams ~ 2 tablespoons = 150 mg
• Spinach (cooked): ½ cup ~ 90 grams = 80 mg
• Black beans (cooked): ½ cup ~ 86 grams = 60 mg
• Dark chocolate (70%+): 2-3 squares of Lindt = 64 mg 
• Avocado: 1 medium = 58 mg 
• Brown rice (cooked): ½ cup = 40 mg

If you struggle to get enough magnesium through food alone, supplements such as magnesium glycinate or magnesium citrate are well-absorbed forms that can support relaxation and sleep. Some studies suggest that supplementing with magnesium can improve sleep efficiency and reduce the time it takes to fall asleep.

How Much Should I Take Each Day?

In Australia, the Recommended Dietary Intakes (RDIs) for magnesium range from 310 mg/day for females to 420 mg/day for males. That could include 2 handfuls of pumpkin seeds, avocado on toast, and a burrito bowl with black beans and spinach. That may seem easy, however, most people are not consuming these foods daily. There is an increase in consumption of processed foods as well as stressful lifestyles whether that is physical or emotional, that can deplete magnesium stores. 

Who May Benefit from Magnesium for Sleep?

• Those who have trouble sleeping or experience restless sleep
• Individuals with high stress or mild anxiety levels
• People with restless legs syndrome
• Anyone who suffers from muscle cramps or tightness at night
• Those with low magnesium levels due to poor diet, alcohol consumption, or certain medications

Final Thoughts

With 1 in 3 Australians missing out on adequate magnesium, it’s no surprise that sleep issues are on the rise. Magnesium is a powerful, natural way to support better sleep by promoting relaxation, reducing stress, and regulating sleep-related hormones. Studies continue to highlight magnesium’s importance in achieving restful sleep and overall well-being.

If you’re struggling with sleep, incorporating magnesium-rich foods or supplements into your routine may help you achieve deeper, more restorative rest.

As always, if sleep troubles persist, consult with a healthcare professional to rule out underlying conditions and determine the best approach for your needs.

References 

1. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release
2. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
3. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium
4. https://link.springer.com/article/10.1007/s12011-022-03162-1