Should I take melatonin, magnesium, or both to sleep better?

If restless nights have led you to Dr. Google or the drugstore’s sleep-inducing aisle, you’re probably familiar with two popular products. Sleep supplements: Melatonin and magnesium. They tend to go together because they’re natural, available over-the-counter, and surrounded by a healthy aura of risk-free sleep support. But that’s where their similarities end. Each of them has distinct effects on the body, some of which may or may not be no-Helps you fall asleep faster or sleep more soundly, depending on your particular struggle.

“There are no direct studies weighing melatonin versus magnesium.” Dennis Oakley, MDsays Professor of Medicine at Case Western Reserve University and Director of the Center for Sleep Medicine at MetroHealth Medical Center in Cleveland. And research on what either might do for sleep, especially in those with ordinary insomnia, is still far from conclusive. Most studies are small and short-term, Dr. Oakley says. However, it’s worth noting some potential benefits and key differences if you want to see if either (or both) can help you.

How do melatonin and magnesium affect sleep?

Melatonin

Melatonin is a hormone that your brain’s pineal gland naturally pumps out every night, when it gets dark, as part of your circadian rhythm (also known as your internal clock). It alerts your body that it’s time for a nap, which is why melatonin supplements are often used Treatment of circadian rhythm disorders Or solve sleep problems that occur with shift work or jet lag, when your body clock is out of sync with the day-night cycle, Dr. Oakley explains.

Outside of these scenarios, taking melatonin may not have many upsides, as your brain already produces melatonin that signals when you’re sleepy every evening, and adding more is as simple as pressing the same button. actually, Studies show Taking melatonin helps people fall asleep about seven minutes faster and increases sleep time by just eight minutes.

last research People who take melatonin are shown to report better sleep quality. But it’s hard to rule out a placebo effect, “which is common with things you expect will help you sleep.” Jennifer Martin, Ph.Dsays a spokesperson for the American Academy of Sleep Medicine and a professor at the Herbert Wertheim College of Medicine at Florida International University. This is not so bad In and of themselves, placebos tend to do so It goes away with time.

magnesium

Magnesium is an essential mineral that facilitates body processes such as muscle and nerve function, energy production, and DNA repair. If you are not Get enough through foods Such as leafy greens, grains, nuts, and fish — about 320 milligrams per day for women and 420 milligrams for men — you could end up with a deficiency. Increases the risk of poor sleep (And supplements may help.) But as I mentioned myself previouslyYour kidneys will latch on to magnesium if it’s low, reducing your chances of experiencing any symptoms caused by a deficiency.