In This ArticleView AllIn This ArticleMagnesium and SleepStrategiesWhy Does Travel Impact Sleep?Other Helpful Tips
In This ArticleView All
View All
In This Article
Magnesium and Sleep
Strategies
Why Does Travel Impact Sleep?
Other Helpful Tips
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
When you’re flying across time zones or staying up late exploring new destinations, lack of sleep can leave you feeling groggy and irritable. Fortunately, there’s one nutrient that can help you sleep more soundly when you’re on the road, namelymagnesium.
Read on to learn how magnesium can help you toss and turn less, ways to incorporate it into your diet, plus other strategies to combat travel-related sleep issues.
Should You Take Magnesium to Sleep Better? Here’s What Doctors Say
How Magnesium Can Help You Sleep
“Magnesium is one of the most essentialnutrients for sleep, especially when traveling, [when] you may be out of your routine,” saysMelissa Mitri, M.S., RD, a registered dietitian and owner of Melissa Mitri Nutrition.
This mineral promotes sleep in several ways. “Magnesium regulates melatonin, the hormone that controls your sleep-wake cycle, making it easier to maintain a healthy circadian rhythm,” says Mitri. It also activates the sleep-regulating neurotransmitter gamma-aminobutyric acid (GABA), which slows brain activity and calms the nervous system.
That’s not all. “Magnesium’s ability to reduce anxiety and quiet your thoughts can be particularly helpful when traveling,” says Mitri. Whether dealing with jet lag or adapting to a new environment, this mineral can make all the difference in getting a good night’s rest.
In fact, research suggests that magnesium supplementation can ease stress and improve sleep quality.This may provide sleep support for travelers who feel anxious or overwhelmed. Magnesium may be even more effective when combined with melatonin and B vitamins. In one small study, people with insomnia who took a supplement containing a combination of magnesium, melatonin, folate and vitamins B6 and B12 one hour before bedtime every day for three months experienced lessinsomnia.
What I Did for One Week For Better Sleep
Tips to Incorporate Magnesium into Your Diet
“There are plenty ofmagnesium-rich foodsthat are simple to incorporate into meals and snacks throughout the day,” says Mitri. For more sleep-supporting magnesium when you’re away from home, try these foods.
Of course, eating right when you’re in transit isn’t always easy. If that sounds familiar, supplements can help. “A high-quality magnesium supplement, particularly magnesium glycinate, is beneficial for sleep,” Mitri says. “Magnesium glycinate is known for its calming properties and high bioavailability, making it an ideal choice for those looking to improve sleep quality.”
Mitri recommends taking magnesium supplements 30 to 60 minutes before bedtime for optimal effects. However, be sure to speak with your health care provider before starting any new supplement, especially if you have underlying health conditions.
What to Eat and Drink When You Didn’t Get Enough Sleep, According to a Dietitian
If you toss and turn every time you travel, these might be the reasons.
4 Ways to Get a Better Night’s Sleep, According to an Expert
While magnesium can help support sleep, it’s not the only way to combat travel-related sleep issues. These strategies can help you get the rest you need.
The Bottom Line
Travel can disrupt your sleep in myriad ways. The good news is, incorporating magnesium into your diet can help you conquer sleep-related challenges when traveling. Magnesium-rich foods and beverages like whole grains, spinach, legumes, soymilk, and nuts and seeds can help you wake up feeling refreshed and get the most out of your travel experience. When that’s not possible, taking a magnesium supplement can also help.
However, it’s not all about diet. Strategies like getting out in the morning sunlight, staying physically active and maintaining your bedtime routine can also help you sleep more soundly on the road. Now, go ahead and enjoy that vacation!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pickering G, Mazur A, Trousselard M, et al.Magnesium Status and Stress: The Vicious Circle Concept Revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672Rawji A, Peltier MR, Mourtzanakis K, et al.Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.Cureus. 2024;16(4):e59317. doi:10.7759/cureus.59317Djokic G, Vojvodić P, Korcok D, et al.The Effects of Magnesium - Melatonin - Vit B Complex Supplementation in Treatment of Insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771National Institutes of Health. Office of Dietary Supplements.Magnesium - Fact Sheet for Health Professionals.Heller HC, Herzog E, Brager A, et al.The Negative Effects of Travel on Student Athletes Through Sleep and Circadian Disruption.J Biol Rhythms. 2024;39(1):5-19. doi:10.1177/07487304231207330Xu M, Papatsimpa C, Schlangen L, Linnartz JP.Improving adjustment to daylight saving time transitions with light.Sci Rep. 2024;14(1):15001. doi:10.1038/s41598-024-65705-xNational Institutes of Health. National Institute of Neurological Disorders and Stroke.Brain Basics: Understanding Sleep.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pickering G, Mazur A, Trousselard M, et al.Magnesium Status and Stress: The Vicious Circle Concept Revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672Rawji A, Peltier MR, Mourtzanakis K, et al.Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.Cureus. 2024;16(4):e59317. doi:10.7759/cureus.59317Djokic G, Vojvodić P, Korcok D, et al.The Effects of Magnesium - Melatonin - Vit B Complex Supplementation in Treatment of Insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771National Institutes of Health. Office of Dietary Supplements.Magnesium - Fact Sheet for Health Professionals.Heller HC, Herzog E, Brager A, et al.The Negative Effects of Travel on Student Athletes Through Sleep and Circadian Disruption.J Biol Rhythms. 2024;39(1):5-19. doi:10.1177/07487304231207330Xu M, Papatsimpa C, Schlangen L, Linnartz JP.Improving adjustment to daylight saving time transitions with light.Sci Rep. 2024;14(1):15001. doi:10.1038/s41598-024-65705-xNational Institutes of Health. National Institute of Neurological Disorders and Stroke.Brain Basics: Understanding Sleep.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Pickering G, Mazur A, Trousselard M, et al.Magnesium Status and Stress: The Vicious Circle Concept Revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672Rawji A, Peltier MR, Mourtzanakis K, et al.Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.Cureus. 2024;16(4):e59317. doi:10.7759/cureus.59317Djokic G, Vojvodić P, Korcok D, et al.The Effects of Magnesium - Melatonin - Vit B Complex Supplementation in Treatment of Insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771National Institutes of Health. Office of Dietary Supplements.Magnesium - Fact Sheet for Health Professionals.Heller HC, Herzog E, Brager A, et al.The Negative Effects of Travel on Student Athletes Through Sleep and Circadian Disruption.J Biol Rhythms. 2024;39(1):5-19. doi:10.1177/07487304231207330Xu M, Papatsimpa C, Schlangen L, Linnartz JP.Improving adjustment to daylight saving time transitions with light.Sci Rep. 2024;14(1):15001. doi:10.1038/s41598-024-65705-xNational Institutes of Health. National Institute of Neurological Disorders and Stroke.Brain Basics: Understanding Sleep.
Pickering G, Mazur A, Trousselard M, et al.Magnesium Status and Stress: The Vicious Circle Concept Revisited.Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672
Rawji A, Peltier MR, Mourtzanakis K, et al.Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.Cureus. 2024;16(4):e59317. doi:10.7759/cureus.59317
Djokic G, Vojvodić P, Korcok D, et al.The Effects of Magnesium - Melatonin - Vit B Complex Supplementation in Treatment of Insomnia.Open Access Maced J Med Sci. 2019;7(18):3101-3105. doi:10.3889/oamjms.2019.771
National Institutes of Health. Office of Dietary Supplements.Magnesium - Fact Sheet for Health Professionals.
Heller HC, Herzog E, Brager A, et al.The Negative Effects of Travel on Student Athletes Through Sleep and Circadian Disruption.J Biol Rhythms. 2024;39(1):5-19. doi:10.1177/07487304231207330
Xu M, Papatsimpa C, Schlangen L, Linnartz JP.Improving adjustment to daylight saving time transitions with light.Sci Rep. 2024;14(1):15001. doi:10.1038/s41598-024-65705-x
National Institutes of Health. National Institute of Neurological Disorders and Stroke.Brain Basics: Understanding Sleep.
