Feeling perpetually exhausted? Experts have pinpointed a surprising nutrient that could be pivotal to beating tiredness and enhancing sleep quality.
Traumatologist Inés Moreno Sánchez is among them, taking to TikTok to dive into her views. “Struggling to sleep or waking up exhausted even if you sleep 8 hours?” the specialist based in Greater Granada asked.
“A lack of magnesium could be the key. This essential mineral helps relax muscles, reduce stress and improve deep sleep. Find out which magnesium-rich foods you should include in your diet to restore your energy and get the rest you need.”
Notably, Dr Sánchez isn’t alone in advocating for the benefits of magnesium. Rosey Davidson, author and sleep consultant at Just Chill Baby Sleep, also acknowledged that magnesium might have a ‘crucial role’ in our body’s internal rhythm.
Evidence points to its role in potentially engaging the ‘parasympathetic nervous system’, a network between the brain stem and spinal cord linked to relaxation. In an exclusive interview, Rosey said: “Magnesium also supports the production of melatonin, the hormone that regulates our sleep-wake cycle.
“It (also) binds to gamma-aminobutyric acid (GABA) receptors in the brain, which have a calming effect and help reduce neural excitability, making it easier to fall and stay asleep. (Therefore), a magnesium deficiency can lead to difficulty falling asleep, frequent night wakings, and poor sleep quality.
“This is because low magnesium levels can cause increased levels of stress hormones like cortisol, which interfere with relaxation and sleep onset. It can also contribute to muscle cramps, restless legs, and heightened nervous system activity, all of which can disrupt sleep.”
While it’s a continually researched field, Rosey suggests it may be worth incorporating magnesium into your diet to mitigate against these effects. She said: “Magnesium-rich foods include: Leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), whole grains (brown rice, quinoa), legumes (black beans, chickpeas), dark chocolate (70%+ cocoa), fatty fish (salmon, mackerel) bananas and avocados.
“Magnesium supplements are also an option, but it’s best to get it through a balanced diet where possible.” Beyond magnesium, Rosey said that calcium, vitamin D and zinc may help when it comes to sleep quality too.
Yet, she added: “While there is strong research supporting the role of magnesium in sleep for adults, supplementation is not a recommended intervention for children. The available evidence does not support its routine use for sleep difficulties in younger age groups.
“For children, sleep challenges are often better addressed through behavioural strategies, bedtime routines, and sleep environment adjustments rather than supplementation. Beyond nutrition, sleep hygiene is key. Magnesium can support better sleep, but factors like reducing screen time before bed, having a consistent sleep schedule, and managing stress are equally important.
“If someone struggles with persistent sleep issues, it’s worth looking at their overall lifestyle and seeking professional advice if needed.”