NEW YORK, NY – According to sleep expert Shelby Harris, a melatonin supplement is more effective for improving sleep than magnesium. Harris, a licensed clinical psychologist and director of sleep health, emphasized that while magnesium supplements may help with sleep, evidence supporting its effectiveness is not as robust as that for melatonin. She pointed out that melatonin is the most common natural sleep aid and can gradually shift the body’s circadian rhythm when used correctly.
However, Harris and other experts caution against relying solely on supplements for melatonin and magnesium. Instead, they recommend obtaining these essential nutrients from foods, as supplements are not closely regulated in the US. Before considering any new supplement, it is advised to consult with a doctor.
Melatonin, a hormone produced by the brain, plays a crucial role in regulating the body’s internal clock and signaling when it’s time to sleep. It is often used to address sleep disorders such as delayed sleep phase disorder, jet lag syndrome, shift work sleep disorder, and insomnia. Yet, taking too much melatonin can lead to adverse side effects such as nightmares, vivid dreams, headaches, and grogginess.
Similarly, while magnesium supplements may help relax the muscles and alleviate symptoms of restless leg syndrome, research on its effectiveness as a sleep aid is still limited. Possible side effects of taking magnesium supplements include diarrhea, irregular heartbeat, and kidney issues.
Harris stressed the importance of establishing proper sleep hygiene and habits before considering supplements. These include maintaining a consistent sleep schedule, avoiding electronic devices before bed, practicing relaxation techniques, and reducing caffeine intake. Even after implementing these habits, it’s suggested to first seek melatonin and magnesium from natural food sources before turning to supplements.
Foods naturally rich in melatonin include nuts, salmon, eggs, tart cherries, and cow’s milk. Meanwhile, magnesium-rich foods include spinach, peanut butter, almonds, eggs, milk, some yogurts, kidney beans, bananas, bran flakes, and baked potatoes. Specifically, Harris recommends a sugar-free yogurt with almonds or peanut butter as a bedtime snack to improve sleep.
In summary, while melatonin and magnesium supplements may have their benefits, prioritizing a healthy diet, good sleep hygiene, and consulting with a healthcare professional before taking any new supplement are the best paths to achieving restful sleep.