Sleep Disturbances of Disorders are more prevalent among adults today and usually are associated with stress, unusual schedules or underlying diseases. Two supplements — Magnesium and Melatonin — are frequently suggested as treatments. But which one should you actually use, and how can you promote your sleep naturally by diet and lifestyle?
Melatonin: The Sleep Hormone & Natural Boosting Methods
Melatonin is a hormone secreted by the Pineal Gland that tells the body it's time to sleep. Although supplements are popular, the body can make it naturally if the conditions are right.
Natural Methods to Increase Melatonin Release:
1. Establish a dark-light cycle: Limit screen time (blue light) at least 1 hour prior to bed; employ dim, warm light in the evening.
2. Light & Early Dinner: Sleeping immediately after meal or heavy dinner and late night dinner can disrupt the body's natural physiological processes and cause delay in good night sleep. Dinner should be light and taken at least 2hours prior of sleep.
3. Stimulate secretion through food: Indian Spices infused drinks before bed time can correct the sleep irregularity and enhance the quality of sleep.
- 1 cup Hot Water boiled with 1teaspoon of Cinnamon Powder.
- 1 cup Chamomile Tea
- 1 cup lukewarm milk with a pinch of Turmeric powder.
4. Incorporate Tryptophan sources: Bengal Gram, pumpkin seeds, sunflower seeds, oats, yogurt, banana — Tryptophan is converted to Serotonin and then Melatonin.
5. Have a regular bed time: Irregular sleeping schedules weakens the release of melatonin. Set a disciplined schedule for bed time and avoid daytime sleep for a good Quality Sleep.
6. Get morning sunlight: Natural light exposure during the morning time fortifies Circadian Rhythm.
Magnesium: The Mineral for Relaxation
Magnesium aids nerve function, muscle relaxation, and stress reduction — all fundamental for restorative sleep.
When do You Require a Magnesium Supplement?
Consider supplementation under Expert Guidance, if you have:
- Frequent muscle cramps or twitches
- Persistent anxiety or restlessness
- Having trouble falling or staying asleep when maintaining good sleep hygiene
- Experiencing unexplained fatigue or weakness
- Tingling or numbness in hands/feet
How to Interpret Magnesium Deficiency?
If you have Clinical symptoms as described above do biochemical test.
Blood tests: Serum magnesium < 1.7 mg/dL suggests deficiency
Risk factors: Inadequate diet, chronic alcohol consumption, gastrointestinal illnesses, poorly controlled diabetes, some medications (diuretics, PPIs)
Increasing Magnesium Levels Naturally With foods:
Emphasize magnesium-rich foods intake:
- Nuts & Seeds: almonds, cashews, pumpkin seeds, sunflower seeds
- Leafy Greens: kale, spinach, collard greens, turnip greens, and mustard greens
- Whole Grains: brown rice, quinoa, oats
- Legumes: Lentils, chickpeas, black beans
- Others: Banana, avocado, dark chocolate (70%+ cocoa), tofu
Nutrition tip: Combine magnesium foods with vitamin B6 (from poultry, banana, potatoes) to maximize absorption.
Which is Better for Adults in Sleep Disturbances?
Chronic stress or restless sleep? → Magnesium is superior to long-term use.
Jet lag or schedule changes? → Melatonin is best short-term.
The Sleep Verdict:
Enhance melatonin naturally with light control, consistent sleep cycles, and targeted foods. Maintain magnesium levels on a balanced diet and supplements only if there are signs of deficiency. Both nutrients can be used in tandem — magnesium for relaxation, melatonin for timing — to induce deep, restorative sleep.
