Quality sleep is the basis for a well-functioning body. Unfortunately, for many people this is a difficult state to achieve. Sleep disorders affect people of all ages. Therefore, it is worth knowing how to take care of the relaxation and calming of the nervous system. It turns out that magnesium may be crucial for healthy sleep.

The importance of sleep

Adults devote almost 30% of their lives to sleep. It is crucial for the regulation of many vital functions and its disruption can affect, among other things, mood, body condition and overall quality of life ^{[1, 2]}. It has a function:

• regenerative,
• adaptive,
• thermoregulatory,
• improving the absorption of information ^[3].

Sleep disturbances can contribute to fatigue, lowered mood and concentration and, in the long term, also to an increased risk of cardiovascular complaints, weakened immunity and metabolic disorders ^{[3, 4]}.

Sleep problems - causes

The most common sleep complaints include excessive daytime sleepiness, insomnia, abnormal movements or behaviour during sleep and inability to sleep at the desired time ^[3].

The causes of sleep disorders can be traced back to, among other things:

• genetic factors,
• age,
• chronic ailments,
• medication,depressed mood and anxiety,
• stress,
• inadequate life hygiene ^{[3, 5]}.

It's worthwhile to begin investigating the root cause of sleep issues through lifestyle improvements.

Are you sleeping badly? Prioritise the quality of your sleep

Regulating circadian rhythms is fundamental to improving sleep quality. Here are some principles to implement: 

• maintain a regular sleep cycle ^[1];
• avoid bright and blue light in the evening; do not spend time in front of a screen before going to sleep ^[1]; the use of electronic devices in bed has been shown to reduce sleep duration and quality in adults ^[6];
• limit naps during the day ^[1];
• limit or increase the amount of time spent in bed; in the presence of insomnia, staying in bed should be between 5 and 7 hours, whereas for people with excessive sleepiness, it is recommended to increase this time to more than 8 hours ^[1];
• introduce regular physical activity ^[1].

The role of magnesium in the body 

One of the causes of poor sleep can be a nutrient deficiency. A key one for recovery and relaxation is magnesium. Its deficiency can interfere with many bodily functions - including healthy sleep ^[4].

Main properties of magnesium 

Magnesium is one of the most abundant minerals in the human body. It is a cofactor in over 300 enzyme reactions regulating, among other things, muscle and nerve function, blood pressure or protein synthesis ^{[4, 6]}. It supports the normal functioning of the nervous system, psychological functioning and helps to reduce feelings of fatigue and tiredness. 

Symptoms of magnesium deficiency 

The most common symptoms of magnesium deficiency include: 

• irritability; 
• neuromuscular disorders (e.g. numbness, tingling, cramps);
• anxiety;
• sleep disorders;
• fatigue, weakness;
• loss of appetite;
• heart rhythm disturbances ^{[7, 8]}. 

Insufficient magnesium in the body can both cause sleep problems and indirectly lead to their development (by increasing susceptibility to stress and the appearance of psychological symptoms, which are thought to affect sleep quality) ^{[3, 5, 7]}.

Magnesium for sleep - how does it work? 

It has been suggested that magnesium - due to the potential role it plays in the physiological and pathological functions of the central nervous system - may offset symptoms of chronic stress, which negatively affects sleep quality. Studies have shown that magnesium deficiency can be associated with disturbed sleep patterns and reduced melatonin (the so-called sleep hormone) levels. In addition, magnesium plays an important role in maintaining normal electrical activity in the brain by regulating the balance between glutamate (an excitatory neurotransmitter in the central nervous system) and GABA (an inhibitory neurotransmitter in the central nervous system). The dual action of magnesium in enhancing the inhibitory effect of GABA and attenuating the excitatory effect of glutamate promotes relaxation of the body (by reducing nervous system excitability), which is crucial for good sleep. It has also been shown that magnesium can lower cortisol (the so-called stress hormone) allowing for better sleep ^[8]. 

Sources of magnesium 

Magnesium can be found in both animal and plant foods. Good sources include green leafy vegetables (e.g. spinach), legumes, nuts, seeds, whole grains, fish and cheese. In the event of a deficiency of this nutrient, it is also worthwhile to support oneself with an appropriately selected supplementation containing a highly bioavailable form of magnesium - such as citrate ^{[7, 9, 10]}. 

Magnesium balance & relax - take care of your sleep with OSAVI 

The product Magnesium balance & relax contains magnesium in the highly absorbable organic form of citrate, as well as vitamin B6, L-aspartic acid and the patented, well-absorbed zinc in chelate form - OptiZinc®. These ingredients are important for maintaining the normal functioning of the nervous system, psychological and cognitive functions and help to reduce feelings of fatigue and tiredness. We recommend taking the supplement one hour before bedtime.