In the quest for a good night's sleep, many Americans are turning to supplements, with magnesium and melatonin standing out as popular choices. However, when it comes to effectiveness, melatonin seems to have an edge over magnesium, according to Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis.
While magnesium supplements may offer some assistance in promoting sleep, Harris emphasizes that this hasn't been consistently proven in research. On the other hand, melatonin, a natural sleep aid, has shown efficacy in gradually shifting the body's circadian rhythm when taken properly.
Despite their popularity, experts, including Harris, recommend obtaining melatonin and magnesium from food sources rather than supplements. It's crucial to consult with a doctor before adding any new supplements to your routine, as they are not closely regulated in the U.S. Moreover, if an individual has an underlying sleep disorder, professional evaluation and treatment are essential, as melatonin may not effectively address most sleep disorders.
Melatonin, a hormone produced by the brain in response to darkness, plays a crucial role in regulating circadian rhythms and signaling the body when it's time for bed. It can be beneficial for conditions like delayed sleep phase disorder, jet lag syndrome, shift work sleep disorder, and occasionally insomnia. However, excessive melatonin intake can lead to negative side effects such as nightmares, vivid dreams, headaches, and grogginess.
On the other hand, magnesium supplements may be helpful for individuals with a magnesium deficiency or those not getting enough of the mineral in their diet. Magnesium's muscle-relaxing properties can alleviate symptoms of restless leg syndrome, promoting better sleep. However, current research on magnesium and sleep is insufficient to recommend it as a sleep aid. Potential side effects of magnesium supplements include diarrhea, heartbeat irregularities, and kidney issues.
Before turning to supplements, experts advise establishing proper sleep hygiene and habits, including maintaining a consistent sleep schedule, avoiding electronic devices before bedtime, prioritizing relaxation, and limiting caffeine intake. Foods rich in melatonin, such as nuts, salmon, eggs, and tart cherries, can be included in the diet, while natural sources of magnesium, including spinach, almonds, eggs, and yogurt, offer additional options.
To enhance sleep, experts suggest incorporating foods with melatonin or magnesium into the diet before considering supplements. A sugar-free yogurt with almonds or peanut butter about an hour before bedtime is a recommended snack that combines protein and carbs, potentially aiding some individuals in achieving better sleep.