Sleep is vital for human health, and yet more than 60% of adults experience poor sleep quality. Lack of sleep can contribute to chronic disease, including cardiovascular disease and diabetes. Stress, diet, poor sleep habits, mental health conditions, and medical conditions may affect sleep. To reclaim restful sleep, people turn to many remedies. These range from listening to white noise on devices to supplementation. Among the most popular supplements that dominate are magnesium and melatonin. These supplements work in different ways and offer unique benefits. But is one more effective than the other? Let’s take a look. Role of magnesiumMagnesium is an essential mineral commonly found on Earth and in the foods we eat. This mineral is responsible for over 300 bodily functions. It helps in the regulation of blood sugar, blood pressure, and normal heart rhythm. Magnesium also calms the nerves after a long day to help you sleep better. It will make you feel more energized and also keep your heart healthy. It’s found naturally in foods like leafy greens, nuts, and whole grains. Role of melatonin Melatonin is a hormone that the brain produces. This hormone is in control of the body’s sleep-wake cycle, called the circadian rhythm. Melatonin is produced in response to darkness. It’s often taken as a supplement to combat insomnia or adjust sleep patterns, especially for shift workers or those with jet lag.Magnesium supplements
Magnesium helps with sleep and also calms the nervous system and relaxes the muscles. It acts as a natural calcium channel blocker, preventing overstimulation of nerves that can lead to anxiety or muscle spasms. It also decreases the level of the stress hormone cortisol, which promotes relaxation. There are many types of magnesium supplements present in the market, including magnesium oxide, hydroxide, citrate, glycinate, taurate, sulfate, chloride, threonate, and aspartate.Magnesium supports sleep by relaxing muscles and calming the nervous system. It also helps regulate gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation. Melatonin supplements
Melatonin supplements too promote sleep, however, it has less direct impact on nerve health. Though taking melatonin supplementation may reduce stress-related nerve activity by promoting relaxation through better sleep, its primary role is hormonal, not neurological. Melatonin may improve symptoms of jet lag, such as fatigue, trouble sleeping, and an upset stomach. It may also help people who are working on the night shift to stay alert and sleep during the day.It is also used to treat conditions such as delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.Which is better?
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Magnesium has been shown to improve sleep quality and reduce mild anxiety. It also helps to relieve muscle tension and thereby contributes to a relaxed and restful sleep. It is also a cost-effective option. However, magnesium usually takes several weeks to see a visible improvement. These supplements could also lead to side effects such as diarrhea, nausea, and stomach cramps, especially when taken at higher doses. It can also interact with some of the common medications.Melatonin supplements, on the other hand, act quickly compared to magnesium. It promotes sleep within hours of taking it. It helps you to fall asleep faster. Hence, it may be beneficial for people working odd shifts. Despite its quick action, there is not enough data to support its long-term safety. The effects of the melatonin supplement will also vary based on the dosage and time you take it. This supplement may also interact with common medications such as antibiotics, birth control pills, and antidepressants.
Magnesium and melatonin have unique advantages for nerves, sleep, and overall health. Which is best really depends on understanding your specific needs. You can make an informed decision about which supplement or combination best supports your well-being. It is important to consult with your doctor before starting any new supplement.