Sleep, Restful Sleep

We are all aware that melatonin is great as a sleep aid. But many do not realize that by taking magnesium with melatonin you are doubly helping your body adjust to the proper sleep cycles for you. Magnesium and melatonin do not interact with each other. Therefore, it is perfectly OK to take them both at the same time.

baby sleeping


Our bodies need magnesium as it is one of our seven essential macrominerals. The seven required macrominerals are calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Notice they are macrominerals, not trace minerals, of which we only need, exactly, a trace of.

Please be aware of some of the contraindications of taking too much magnesium. Remember, too much of a good thing is not a good thing.

After much research, those in the know believe that magnesium helps everyone get a great restorative night’s sleep. The magnesium helps to promote regular sleep as well as regulate your sleep cycles.  It acts as a sleep aid in that it helps to relax your muscles.  It is a known fact that without any magnesium you will have a difficult time sleeping.

Magnesium sends signals from your brain encouraging your body to be calmer and more relaxed, thus allowing you to fall asleep more easily. By promoting regular sleep, magnesium will help you to wake up feeling refreshed and ready for whatever your day throws at you.

Foods High in Magnesium

Magnesium can be taken as a supplement if your diet is not rich in foods high in magnesium. The amount of magnesium recommended for your body is in the article Magnesium Normal Range or can be located at the National Institute of Health.

Foods that have magnesium include:

Grams per Serving
Percent of Daily Value
Pumpkin seeds, 1 oz5.5 37
Almonds, dry roasted, 1 ounce319
Spinach, boiled, ½ cup319
Cashews, dry roasted, 1 ounce318
Peanuts, oil roasted, ¼ cup215
Cereal, shredded wheat, 1 serving215
Soymilk, plain or vanilla, 1 cup215
Black beans, cooked, ½ cup214
Peanut butter, smooth, 2 tablespoons 212
Potato, baked with skin, 3.5 ounces 210
Rice, brown, cooked, ½ cup1.510
Yogurt, plain, low fat, 8 ounces1.510
Breakfast cereals, fortified 1 serving 1.510
Oatmeal, instant, 1 packet 1.29
Kidney beans, canned, ½ cup 1.28
Banana, 1 medium 18
Salmon, Atlantic, farmed, cooked, 3 ounces 16
Milk, 1 cup 16
Halibut, cooked, 3 ounces 16
Raisins, ½ cup 15
Bread, whole wheat, 1 slice 15
Avocado, ½ cup 15
Chicken breast, roasted, 3 ounces .755
Beef, ground, 90% lean, pan broiled, 3 ounces .755
Broccoli, ½ cup.53
Rice, white, cooked, ½ cup .332
Apple, 1 medium .332
Carrot, 1 medium.252

The table lists the food as well as the estimated daily value needed. You do not need much of the foods listed to get the added benefit of magnesium in your diet, The next time you look for something to snack on, consider pumpkin seeds, almonds. cashews, or peanuts.

Magnesium and Melatonin Supplements

Supplements will help with your intake of magnesium and melatonin, but you should try to get some if not most of the daily required minimum values in your diet. Here are two supplements that will help you:


The pineal gland in the brain produces the hormone melatonin.  This hormone is very efficient as a sleep aid as it keeps our circadian rhythm balanced.  Having a circadian cycle simply means that our biological processes run on a 24 hour cycle.

When it is light, the production of melatonin drops. When we are exposed to bright lights in the evening or are not exposed to enough light during the day, our body’s normal melatonin cycles are often disrupted. Thus, balance is always important. We know that it is always difficult to find that harmony.

The types of light you are exposed to in the evening will also affect your circadian cycle. It may be beneficial to cut down on exposure to blue light in the evening. Making small changes in your lifestyle will make a huge difference in your ability to sleep at night.

Try some magnesium with your melatonin. Melatonin to regulate your sleep-wake cycle and magnesium to promote relaxation. Together they will help alleviate the factors that interfere with sleep. Everyone needs to wake up feeling refreshed.  It is a good duo.

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