Magnesium and good night's sleep

Magnesium is an essential mineral that also plays an important role in sleep, as do the 'sleep hormone' melatonin and vitamins B₂ and B₆ for energy the next day.

Magnesium is not only involved in muscle relaxation – it's also a mineral for inner stability. Like vitamins B₂ and B₆, the mineral also contributes to the normal function of the nervous system and, together with vitamin B₆, to normal psychological function. Melatonin prepares the body and mind for a restful night. When it gets dark, melatonin is produced in the brain from serotonin. It promotes sleep readiness and reduces the time it takes to fall asleep.

Magnesium, melatonin, vitamins B₂ and B₆, and L-tryptophan help the body get ready for nighttime.

• Melatonin contributes to the reduction of time taken to fall asleep. This positive effect occurs when 1 mg of melatonin is taken shortly before going to bed.
• L-tryptophan is a building block of serotonin, which can be converted into melatonin in the body.
• Magnesium contributes to normal muscle function, normal cell division and normal protein synthesis.
• Magnesium, vitamins B₂ and B₆ support the normal function of the nervous system and energy-yielding metabolism.
• Magnesium and vitamin B₆ contribute to normal psychological function.

We spend about a third of our lives sleeping. Why? Because sleep is essential to life. Important repair and regeneration processes take place in the body during sleep. For example, a system in the brain that eliminates waste and protein deposits that accumulate in the cells during the waking phase is only activated during sleep. Information is also processed and stored in our long-term memory while we sleep. Sleep is also important for the immune system. During this phase, cytokines and other immunoregulatory molecules are released that protect against infections. Sleep is therefore simply indispensable for maintaining physical health and mental acuity.

The importance of sleep becomes clear when we don't sleep well. Many of us feel the effects after just one night of insufficient or non-restful sleep. We may experience tiredness, difficulty concentrating, irritability, a bad mood or feeling low. But poor sleep can affect us in many more ways over the long term. It may result in cognitive impairments such as reduced attention, slower reaction times and memory problems. This becomes an even bigger problem when we actually have to concentrate, such as while driving or at work. It can also impact our emotional stability, resulting in mood swings, increased susceptibility to stress and low moods.

As we get older, our average sleep duration decreases. Newborns sleep around 16 hours a day, while children between the ages of six and twelve sleep around nine hours a day. At around 40, we normally sleep for roughly seven hours, while healthy 80-year-olds only sleep about six hours a night. But these are only averages. Each individual can have very different sleep requirements.

As we age, the phase during which we fall asleep, or the time it takes to reach light sleep, grows longer. People aged 60 and over often don't sleep quite as well as younger people.

People typically have trouble falling asleep and staying asleep. Other sleep problems include nightmares, twitching while falling asleep, talking in one's sleep and regular leg cramps at night.

There are many different reasons why people have problems falling and staying asleep. These include:

• irregular sleep-wake cycles due to night and shift work or frequent time zone changes when travelling by plane
• mental stress, such as unexpected life events or sudden changes, or stress in one's personal life or at work
• certain medications or alcohol, nicotine or caffeine
• mental and physical disorders
• age-related changes, such as fewer deep sleep phases, more light sleep phases
• hormonal changes in women (menstrual cycle, pregnancy, menopause)
• external influences, such as an uncomfortable bed, heat, cold, humidity, noise, etc.
• strenuous physical or mental activity shortly before going to bed
• prolonged daytime sleeping and/or irregular sleeping and waking times
• leg cramps at night

To start the new day refreshed, well-rested and energised, we need to get enough restful sleep. But we have even more tips for you:

• Try to develop a sleep routine by always going to bed and getting up at the same time.
• It is important to create the ideal sleeping conditions. This includes a comfortable bed in a dark, quiet room with a room temperature of 16 - 19 degrees Celsius.
• Keep mobile phones, laptops and televisions out of the bedroom.
• It's not just for children: A bedtime ritual can make it easier for you to fall asleep at bedtime.
• Reserve a time slot in the evening for intentionally winding down. For example, you can listen to calming music, do yoga, read a good book or do some relaxation exercises.
• Make sure you finish exercising no later than three hours before bedtime. But you can go for a relaxing walk any time.
• If possible, avoid heavy, fatty or spicy foods and caffeinated drinks. Alcohol also has a negative impact on the body's natural sleep-regulating processes.
• If you wake up during the night and can no longer fall asleep, don't torment yourself by staying in bed. Instead, get up briefly and do something quiet that you enjoy. Then go back to bed when you feel tired.
• On nights when you have trouble sleeping, it doesn't help to stare at the alarm clock. Turn it away from view or cover it at night.
• Make sure you always provide your body with sufficient minerals such as magnesium and vitamins, which are important for healthy sleep.