Poor Sleep Affects Magnesium Status

Adrian_Lopresti's picture

Sleep problems including insomnia are frequently experienced by people of all ages. In fact, it is estimated that up to one-third of people experience sleep problems. This is a significant concern as poor sleep affects work and academic performance and is associated with an increased risk of most mental and physical disorders. Poor sleep greatly increases the likelihood of suffering from depression and is a major trigger of a manic episode in people with bipolar disorder. Poor sleep also increases the risk of medical diseases such as cardiovascular diseases, obesity and metabolic disorders, and neurodegenerative diseases such as Alzheimer’s disease.

Magnesium is a mineral that has hundreds of crucial roles in the body. It is essential for hormone and neurotransmitter production, blood sugar regulation, immune response, and helps fight the damaging effects of free radicals (just to name a few). Low magnesium levels have been confirmed in depression, anxiety, and other medical disorders such as diabetes and heart disease.

Although more research is required, it seems that magnesium can be reduced by poor sleep.

For example, in one study,[1] healthy male college students were monitored over a 4-week period, commencing 4-weeks prior to their final exams. Blood levels of magnesium were found to be significantly lower during periods of high stress and poor sleep compared to non-stressed/ good sleep periods. In another study [2] blood magnesium levels were measured in males after three conditions comprising:

  • a day following a night of good sleep (control condition)
  • a day preceded by less than 3 hours of sleep (temporary sleep deprivation)
  • a day preceded by a month during which sleep was less than 60% of the control condition (chronic sleep deprivation).

Magnesium levels were lower after temporary sleep restriction compared to the control condition. What is even more concerning is that chronic sleep deprivation was associated with even greater reductions in magnesium concentrations compared to the other two conditions.

These findings are alarming as magnesium is an essential nutrient and its depletion can have a negative effect on our body’s ability to fight and prevent disease. Interestingly, magnesium supplementation may be beneficial as a sleep aid as it has been shown to reduce stress levels and improve sleep quality [3].

These studies suggest magnesium supplementation may be important for people with sleep problems and/or people experiencing high stress. While magnesium may have the added benefit of improving sleep, at the very least it can prevent magnesium deficiency which is an increasing problem in people of all ages.

References

  1. Takase B, Akima T, Satomura K, et al. Effects of chronic sleep deprivation on autonomic activity by examining heart rate variability, plasma catecholamine, and intracellular magnesium levels. Biomed Pharmacother. 2004 Oct;58 Suppl 1:S35-9 [Abstract]
     
  2. Tanabe K, Osada N, Suzuki N,et al. Erythrocyte magnesium and prostaglandin dynamics in chronic sleep deprivation. Clin Cardiol 1997 Mar;20(3):265-268 [Abstract]
     
  3. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429 [Full Text

DISCLAIMER: 

The information provided on FX Medicine is for educational and informational purposes only. The information provided on this site is not, nor is it intended to be, a substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event something you have read here raises questions or concerns regarding your health.


Share Research: 

SIGN UP TO OUR FREE eNEWS

Adrian_Lopresti's picture
Dr Adrian Lopresti

Dr. Adrian Lopresti is a Clinical Psychologist in private practice and senior researcher at Murdoch University, Western Australia. He has over 20 years of clinical experience working with children and adults suffering from a range of mental health conditions.

Dr. Lopresti has experience in a range of psychological therapies and has received extensive training in nutritional and lifestyle treatments for mental-health disorders. Dr. Lopresti regularly publishes in peer-reviewed and high-impact journals on the effects of diet, nutraceuticals, sleep, and exercise for the treatment and prevention of depression, anxiety, attention deficit hyperactivity disorder (ADHD), and bipolar disorder. He has completed several clinical trials investigating the effects of curcumin, saffron, and ashwagandha for the treatment of anxiety and depression in children and adults. Dr. Lopresti is also the founder of Personalised Integrative Therapy, and regularly conducts educational workshops both nationally and internationally.