许多人睡眠困难，打破失眠循环可能很难。

You can try changing your sleep routine and curbing your caffeine intake, but sometimes these lifestyle interventions fall short.

补充剂是另一种流行的选择。一个补充剂，即潜在的睡眠援助是镁的。

This mineral has wide-ranging effects in the body and may influence some of the processes that promote sleep.

阅读以了解镁之间的连接，睡个好觉。

What Is Magnesium?

镁是地球上最常见的矿物之一，并且存在于许多食物中（ 1 , 2 , 3 ).

这是对人类健康至关重要和is used in over 600 cellular reactions throughout your body ( 3 ).

事实上，每个细胞和器官都需要这种矿物质正常工作。它有助于骨骼健康，以及适当的大脑，心脏和肌肉功能（ 3 ).

镁补充剂与许多益处相关联，包括战斗炎症，缓解便秘和降低血压（ 4 , 5 ).

此外，镁可以帮助治疗睡眠问题。

提供了许多类型的镁补充剂。这些包括柠檬酸镁，氧化镁和氯化镁。

Summary:

镁是整体健康所必需的重要矿物质。这些补充剂的益处范围从抗炎症和降低血压到可能改善睡眠。

It Can Help Your Body and Brain Relax

In order to fall asleep and stay asleep, your body and brain need to relax.

On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed ( 6 ).

First, magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain.

It also regulates the hormone melatonin, which guides sleep-wake cycles in your body ( 7 ).

其次，该矿物结合伽马 - 氨基丁酸（GABA）受体。GABA是负责安抚神经活动的神经递质。它是睡眠药物（如ambien）使用的相同神经递质器（ 8 , 9 ).

通过帮助安静的神经系统，镁可以帮助您为睡眠做好准备。

Summary:

Magnesium helps activate neurotransmitters that are responsible for calming the body and the mind.

Not Having Enough of It Interferes With Sleep

Not having enough magnesium in your system can cause troubled sleep and even insomnia ( 10 ).

Studies in mice have shown that optimal levels of this mineral are needed for normal sleep and that both high and low levels can cause sleep problems ( 11 ).

Certain groups of people have a higher risk of magnesium deficiency, including ( 2 ):

  • 消化系统疾病的人：Issues with your digestive tract can cause your body to not absorb vitamins and minerals properly, resulting in deficiencies.
  • People with diabetes:Insulin resistance and diabetes are linked with excess magnesium loss.
  • People with alcohol dependence:Deficiency in this mineral is common among those who drink heavily.
  • Older adults:Many older adults have less magnesium in their diets than younger adults and may also be less efficient at absorbing it.

If you’re not getting enough magnesium, then you may experience sleep problems.

Summary:

Insufficient magnesium intake is linked to sleep problems. Some populations are particularly at risk of deficiency.

It Helps Regulate Sleep Quality

镁镁不仅可以帮助您入睡，但它也在帮助您实现深度和宁静的睡眠中。

在一项研究中，老年人给予500毫克镁或安慰剂。总的来说，镁群具有更好的睡眠质量。

该组还表现出更高水平的肾素和褪黑激素，有助于调节睡眠的激素（ 12 ).

These results were bolstered by another study that gave elderly adults with insomnia a supplement containing 225 mg magnesium, 5 mg melatonin and 11.25 mg zinc.

The participants of this second study also had better sleep compared to the placebo group, although it’s hard to attribute the effect to magnesium since the supplement additionally contained zinc and melatonin ( 13 ).

另一项研究发现，在小鼠中产生镁缺乏导致睡眠模式，即轻微且焦躁不安（ 14 ).

This is partially due to this mineral’s influence on the nervous system. It blocks more excitable molecules from binding to neurons, resulting in a calmer nervous system.

However, since the current research has only studied magnesium supplements among older adults with insomnia, it’s not clear whether younger adults would benefit as well.

Summary:

Magnesium acts upon the nervous system and contributes to deep, restful sleep. Several studies have confirmed this effect in older adults.

It May Help Alleviate Anxiety and Depression

焦虑和抑郁都可以对睡眠产生负面影响。有趣的是，镁已经证明有助于缓解这两种情绪障碍。

当缺乏缺乏症时，这尤其如此，因为缺乏焦虑，抑郁和精神上的混乱（ 15 ).

但新兴研究也表明这一分钟eral could enhance conventional antidepressant treatment and possibly treat anxiety ( 15 , 16 ).

虽然如何完全了解这项工作，但它似乎与镁刺激神经系统的平静装置的能力有关（ 3 ).

If your insomnia is related to an underlying mood disorder, then magnesium just might help.

Summary:

Magnesium may help treat anxiety and depression, two mood disorders that can cause sleep problems.

如何拿镁睡眠睡眠

医药研究所表明，每年膳食摄入量为310-360毫克的成人女性和成人男性400-420毫克（ 1 ).

You can get magnesium through drinking water andeating foods such as green vegetables, nuts, cereals, meat, fish and fruit ( 1 ).

很少有研究直接测试了镁补充剂对失眠症的影响，使其难以推荐特定的金额。

然而，上述临床试验使用的量为225-500毫克。从补充剂中被认为的上限实际上是每天350毫克，因此避免尝试这种较高的剂量而没有医疗监督（ 2 ).

Since it’s clear that magnesium deficiency can impair sleep, a good first step is to make sure you’re getting adequate amounts from whole foods.

Summary:

没有具体建议，镁需要多少镁来改善睡眠。然而，通过饮食获得足够的数量可以提供帮助。

服用补充剂需要考虑什么

If you’re having trouble sleeping, considerlifestyle interventions first, such as cutting back on caffeine, establishing a regular bedtime and avoiding screens before bed.

但如果你想尝试镁，你应该知道一些事情。

First, the upper limit for supplemental magnesium is 350 mg per day ( 2 ).

Additionally, keep in mind that taking it in supplement form may cause side effects, including nausea, cramps or diarrhea ( 17 ).

最后，镁补充剂可以干扰某些药物，包括抗生素，肌肉松弛剂和血压药物。

如果您有医疗状况或服用任何药物，请在尝试此补充之前咨询医生。

Summary:

镁补充剂的安全上层每天350毫克。它可能会导致副作用并与一些药物相互作用。

The Bottom Line

镁可以改善你的睡眠。它在你的神经系统中起着重要作用，有助于激活安静和平息你的机制。

It may also help relieve anxiety and depression, which can interfere with sleep.

Currently, the only research showing that these supplements improve sleep has been done in older adults, so it’s not clear how they affect other populations.

如果您想尝试镁睡眠，请通过增加整个食物的摄入量开始。