Magnesium
and melatonin are two well-known natural sleep remedies, each acting in a
different way to promote better sleep. The decision between them is based on
the reason for your sleep disturbance and how your body reacts to supplements.
Magnesium
is a mineral that aids hundreds of biological processes in the body, such as
muscle function, nerve transmission, and stress regulation. At night, magnesium
calms the nervous system and relaxes the muscles, making it easier to fall and
stay asleep. It may help people with restlessness or anxiety, both of which
disturb sleep. People with magnesium deficiencies have poor sleep, so supplementing
with magnesium may be particularly helpful if you're low in this mineral. It
does cause you to become more regular and deeply sleeping longer term and isn't
going to knock you out immediately.
Melatonin
is a hormone your brain naturally produces as a reaction to dark. It aids in
maintaining your circadian rhythm—your body's internal clock that tells your
body when you need to sleep or be awake. Melatonin is also used to control
sleep timing, such as shift workers or people who have jet lag. Melatonin is
different from magnesium in that it is more of an alert to the brain that it's
time to sleep. It's very fast-acting, and for most people, they can feel sleepy
right away after consumption. Still, melatonin is not always effective for
long-term insomnia or sleep maintenance problems, and certain individuals will
experience vivid dreams or morning drowsiness.
Finally,
magnesium can be a better choice if your sleep issues are due to stress,
tension, or nutritional deficiency, and melatonin can be a better option if
your sleep problems are associated with circadian rhythm disturbance. Both are
used by some individuals, under the supervision of a physician, to optimize
sleep from varying directions. Always consult a physician before beginning any
supplement to guarantee safety and dose.
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