If you are like any other American adult, then you are no stranger to a little sleep trouble. In fact, one in three American adults does not get a sufficient amount of sleep every night, according to the Centers for Disease Control and Prevention (CDC). A lot of people turn to a number of vices in order to get quality shut-eye.
Magnesium spray, which is a trendy relaxing spray that was popularized on social media platforms, is said to promote sounder sleep. Can a few spritzes on your skin be the all-natural sleep aid you’ve been looking for? Is misting yourself with magnesium spray just another overhyped social media trend? We’re going to cover all that and more in this article.Â
What Is Magnesium?
Magnesium is a vital mineral in the body that is involved with numerous functions, including those relating to nerves and muscles. Magnesium also aids with mood regulation and energy production. Although the body produces magnesium, health experts recommend obtaining it via magnesium-rich foods or supplements. Alternatively, you can apply magnesium oil topically on the skin, which absorbs the mineral. In order to make magnesium oil, you add magnesium chloride flakes to water to create an oily liquid.Â
What Is The Connection Between Magnesium And Sleep?
As previously mentioned, magnesium supports nerve function and muscle relaxation. It also aids with the production of melatonin, the hormone that helps control the body’s sleep-wake cycle. Magnesium is also essential for DNA and protein synthesis, in addition to reproduction and cellular health.Â
When magnesium levels dip too much, you may find yourself tossing and turning, or waking up too early. It’s also possible to feel more stressed or restless at night when magnesium levels are low. According to research, people with higher magnesium levels experience better sleep, longer rest, and improved energy during the day. A February 2022 systematic review found a link between magnesium levels and sleep quality. That said, researchers that examined clinical trials noted magnesium supplementation for sleep disorders were mixed.Â
As of now, scientists believe that magnesium influences brain chemicals, including GABA, NMDA, cortisol, renin, and melatonin. All of these can affect relaxation and sleep quality. So how much magnesium do you actually need? The general recommendation is 310-420 milligrams per day for adults, depending on age, sex, and pregnancy status.Â
Does Magnesium Spray Actually Work?
According to studies, taking magnesium orally may improve sleep quality, reduce daytime drowsiness, and regulate circadian rhythm. That said, clinical evidence for skin absorption is lacking at the moment. That said, many magnesium spray users report that it helps them sleep better, due to the spray’s muscle-relaxing properties. Just keep in mind that more studies are needed to confirm if magnesium spray is a viable sleep aid.Â
Absorption Is The Problem With Sprays
Research confirms that topical application of magnesium oil can help relieve nerve pain and muscle cramps. One of the issues, however, with magnesium spray is that it is not as easily absorbed by the body compared to oral intake. For people who have gastrointestinal issues, or issues taking supplements, magnesium oil can be a viable option. The spray, however, may not be as easily absorbed by the skin. No published data indicates a better or worse comparison of transdermal absorption compared to magnesium supplementation. Some data, however, indicates that the skin can absorb the spray when used in close proximity to a high density of hair follicles. Basically, spritz the magnesium spray where you have a lot of hair follicles to increase absorption. Don’t just mist it in the air and think that you will sleep like an angel.Â
How To Choose The Right Magnesium Spray
Just like most items under the health and wellness umbrella, not all magnesium sprays are created equal. Health experts encourage you to look for the following in your magnesium spray:
- Magnesium source: Magnesium chloride is the most recommended because it is more easily absorbed by the skin.
- Third-party testing: Choose a brand that is independently tested for safety and quality. You can tell this by a seal on the spray bottle or information on the company website. Common third-party testers include NSF and USP.
- Purity: Make sure to select products that are free of artificial additives and unnecessary chemicals. Magnesium sprays should only contain a couple ingredients!
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
