Which Sleep Aid Is Best?

Sleep is not just a nightly charging. It is the secret sauce for physical health, emotional balance and sharp thinking. However, if the quality sleep feels as difficult to grasp as a dream that you cannot remember, you may have thought about turning to nutritional supplements such as magnesium or melatonin. But here is the million dollar question: What is the best for better sleep?

The answer is not large and can depend on your personal sleeping challenges. Maybe you need forever to fall asleep. Or they nod quickly, but later they are awake for hours in the middle of the night.

In any case, read on. We have asked experts to weigh the differences between magnesium and melatonin so that you can decide which of these sleep additives is suitable for you.

How melatonin can improve sleep

Melatonin is often referred to as the natural sleep hormone of the body. “Melatonin is of course produced by the pineal gland in the brain and plays a crucial role in regulating the circadian rhythm of the body and the inner clock that rules the sleep-wake cycles” Andy Franklyn-Miller, MBBS, Ph.D.

“When the daylight fades, the melatonin level rises,” he explains. “This hormonal note reduces vigilance, lowers body temperature and promotes sleepiness, loosens the transition to sleep.” Melatonin nutritional supplements that are available via the over-the-counter are based on this natural process, he says.

Here are some options for how melatonin can help support sleep:

Melatonin supports the Zirkadiane rhythm regulation

Your circadian rhythm has an effect when you feel vigilant and when you feel sleepy. Factors such as jet lag, shift work, lack of sunlight during the day or the exposure to bright screens can get this rhythm out of balance at night. Melatonin nutritional supplements can help some people restore a healthy sleep-wake pattern. For example, traveling melatonin often use to fall asleep at night when you try to adapt to new time zones.

Melatonin can help you fall asleep faster

One of the most important advantages of melatonin is the ability to shorten the time that is needed to fall asleep, which are called latency for sleep disorders. Melatonin nutritional supplements can help to temporarily increase your body’s melatonin level and to tell your body that it is time for sleep. This can be particularly helpful for people with occasional insomnia. A meta -analysis of 26 clinical studies showed that melatonin can help people fall asleep faster, to sleep longer and sleep more firmly, especially if they are taken in doses of 2 to 4 milligrams 3 hours before going to bed.

Melatonin can also be an advantage for those with a disease called delayed sleep phases syndrome, in which they are routinely awake for two or more hours before they fall asleep at night and have difficulties the next morning.

Melatonin may be advantageous if you always wake up too early

While research is mixed, melatonin nutritional supplements may offer relief for people with primary insomnia, which is a sleep disorders that are not caused by a different medical problem. People with this state often have problems falling or sleeping. Or you wake up early in the morning and cannot sleep again.

A study with people with mainly insomnia showed that those who have 3 mg melatonin with quick release every evening, one hour before bed, slept an average of 30 minutes longer than a control group that received a placebo. However, melatonin did not help them fall asleep faster at night or to prevent the nights so that it is not perfect. In fact, the American Academy of Sleep Medicine warns of using melatonin nutritional supplements for chronic insomnia and recommends concentrating on improving the sleep habits.

How magnesium can improve sleep

Magnesium is a mineral that is involved in many processes in the body and can help support sleep in different ways. Some observation studies have shown that healthy people with higher magnesium level usually have better sleep quality, including less sleepiness in times of day, fewer snoring episodes and overall sleep overall. However, the results of randomized clinical studies are not as conclusive.

Magnesium helps to regulate stress hormones

Stress is one of the biggest participants for sleepless nights. Magnesium can help by indirectly modulating the release of the stress hormone cortisol. This in turn can help to relax your body and mind before going to bed.

In a study, the effects of a 350 mg magnesium supplement or a placebo on the cortisol in the urine (a marker of the cortisol level in the blood) were rated every day. At the end of the 24-week study, those who took the magnesium had a lower urine cortisol level than those who took the placebo. While the study does not focus on sleep, their results are encouraging when stress thrown and turns all night.

Magnesium supports the production of sleep -promoting neurotransmitters

“Imagine magnesium as the natural relaxation agent of your body, helps to calm the nervous system and the muscles and to support sleep -inducing brain chemicals such as Gaba” Karman Meyer, RDN, LDN, Ryt. Gaba or Gamma amino acid is a neurotransmitter that calms brain activity and prepares the body for sleep. Magnesium stimulates Gaba receptors in the brain, reduces mental chatter and promotes feelings of sleepiness. Conversely, a magnesium deficiency can affect this process and possibly lead to reduced sleep quality and more night watches.

Magnesium against melatonin – which is better for sleep?

When comparing magnesium and melatonin for sleep, it is not generally “better” than the other. Instead, their effectiveness depends on the cause of their sleep problems.

“Melatonin aims directly at the circadian rhythm and is ideal to reset sleep plans through travel, shift work or chronic insomnia,” says Franklyn-Miller. However, it is not for everyone. “One of the major problems is that regular supplementation can suppress the body’s natural melatonin production,” he says. This means that you may need higher doses so that it remains effective, and many people find that they are dazed in the morning, he adds. In addition, melatonin can interact with certain medication. So talk to your health service provider before taking this or another addition.

“Conversely, magnesium promotes relaxation by calming the nervous system and muscles, which benefits those with stress -related sleep problems or mild defects,” he says. “Its effects are wider, but less targeted, and research is less conclusive.

Another advantage of magnesium preparations is that you can close food gaps, especially since many of us do not consume enough magnesium -rich food, says Meyer. A dietary supplement enables you to increase your magnesium intake and receive longer sleep advantages compared to melatonin, which is not recommended for long -term use, she says.

Other strategies for promoting high -quality sleep

It is not the only way to improve your sleep. Integration of healthy habits like this into your routine can make a big difference in your sleep and overall energy.

• Create a consistent sleep schedule: If you go to bed every day (even on weekends) and wake up at the same time, your body’s natural sleep rhythm can reinforce and fall easier to fall and sleep.
• Create a relaxing sleep time trout: Occasionally take calming activities before going to bed, e.g. B. Read, meditate or a warm bath. Avoid the screen time at least an hour before bed, since blue light can suppress melatonin production.
• Regularly train: Physical activity can improve the quality of sleep, but timing is important. The aim is to train earlier a day because you can train too close to bedtime if you feel more energetic than relaxed.
• Drink a small glass of sour cherry juice before going to bed: Torten cherries are a natural source for melatonin, and drinking Kirschaft juice was associated with better sleep.
• Create a sleep -friendly space: Optimize your sleeping environment by keeping your room cool, dark and calm. Investing in a supporting mattress and comfortable bed linen can also promote a better break.

Our expert

Magnesium and melatonin have different ways to promote better sleep. But their magic is to meet their individual needs. Melatonin can reset your sleep-wake cycle and help you fall asleep faster, while Magnesium alleviates stress and can promote the release of sleep-inducing neurotransmitter GABA. But here is the thing. It is also not a cure, and nutritional supplements alone are not the whole story. Combine them with healthy sleeping habits how to stick to a consistent bedtime and create a calming nightly routine and quiet, quiet bedroom, and you will unlock even greater results.