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We often hear: Sleep is essential for all aspects of your mental and physical health. This means, first of all, it is important to consult a doctor if you do not sleep well, since a combination of health conditions may cause this problem, such as sleep apnea, dementia, or even some mental disorders

But sometimes there is nothing concrete behind this problem, and getting more rest can change your lifestyle habits. This may mean taking or trying melatonin, but there's another way you may not have heard of: magnesium, a nutrient found in many foods that may help improve sleep quality

What is magnesium?

Getting enough magnesium is important for multiple reasons. First, magnesium is essential for your body to produce enough energy. Magnesium also plays a role in bone growth, and it also contributes to key body functions such as normal heart rhythm and muscle contractions, according to the National Institutes of Health (NIH)

Good sources of magnesium include green leafy vegetables such as spinach, as well as nuts, seeds, legumes, and whole grains, according to the National Institutes of Health

How can magnesium intake help you sleep?

To be clear, prescribing magnesium for better sleep is not necessarily a proper practice. Daniel Barron, managing director and sleep expert at Weill Cornell Medicine and NewYork-Presbyterian, says "However, magnesium calms the central nervous system and aids sleep," explains Dr. Barron.

Cynthia Pena Urbia, a sleep specialist at the Cleveland Clinic, explains how the theory gained popularity, even though magnesium hasn't been shown to improve sleep quality. "People sometimes point to it because of some studies done earlier, but their results were not encouraging," she explains. It is also worth noting that the benefits of magnesium intake for sleep have only been observed in elderly patients, which means that magnesium intake for sleep may not be beneficial to you if you are younger or middle-aged

However, taking a magnesium supplement every night before bed won't necessarily hurt you – as long as you consult a specialist about it, so don't take magnesium supplements on their own without need. But once you consult a sleep specialist you can turn to magnesium if you're still having trouble sleeping, says Dr. Barron

How can you take magnesium to sleep safely?

Getting more magnesium through your natural diet is an easy way to increase your intake if you think magnesium may help you rest and sleep significantly. The National Institutes of Health recommends that all women between the ages of 19 and 30 get 310 milligrams of recommended magnesium each day. From the age of 31 and older, the recommended amount is 320 milligrams. And for men: from 19.... 30 years / 400 milligrams and from 31....70 years 420 milligrams. It remains for your doctor to determine the appropriate dosage for you

Side effects of increased magnesium

But excessive magnesium intake can be dangerous: 'Magnesium in high concentrations can raise the level of magnesium in the blood and can affect the heart, taking magnesium supplements before bed every night is another option, but it is necessary to consult with your doctor (because it is good to tell him any new supplements or medicines you are taking). "Everyone taking any kind of supplement should tell their doctor," says Dr. Barron. If your doctor approves your decision to take magnesium, it is crucial - as with all medicines - to adhere to the recommended dosage

But sometimes there is nothing concrete behind this problem, and getting more rest can change your lifestyle habits. This may mean taking or trying melatonin, but there's another way you may not have heard of: magnesium, a nutrient found in many foods that may help improve sleep quality