ITV Sleep Doctor Issues Magnesium Warning – Here’s What to Do If You Wake Up at 3AM!
A sleep expert has weighed in on the growing trend of taking magnesium supplements to improve sleep, warning that people might be relying on it too much. Dr Guy Meadows appeared on ITV’s This Morning to set the record straight and also shared his top advice for those who find themselves waking up at 3 am.
Many have turned to magnesium for its supposed ability to promote relaxation and regulate sleep hormones, but the science isn’t quite there yet. While some studies suggest magnesium could play a role in sleep regulation, experts agree that more research is needed before it can be considered a proven sleep aid, reported Surry Live.
Boots, which sells the supplement, even warns customers that the evidence is limited, stating: “Some studies suggest magnesium can help with sleep, and other research has found it may help regulate melatonin… Evidence from these studies is very limited, however, and more work needs to be done to draw any definite conclusions about its effectiveness as a sleep aid.”
That hasn’t stopped some people from swearing at it. Just before Dr Meadows’ segment, comedian Paddy McGuinness told hosts Alison Hammond and Dermot O’Leary that he had recently started taking magnesium. When asked how it was going, he responded: “Lovely, but it gives you fruity dreams. I highly recommend it.”
Dr Meadows explained that while magnesium is often referred to as “one of nature’s tranquilizers” and can help calm the nervous system, there’s a risk of becoming too dependent on it. “Lots of my clients say, ‘I can’t sleep unless I’ve got my magnesium,’ and then you start to have the solution becoming part of the problem.”
Dermot asked if this could become a placebo effect, making people think they need magnesium more than they actually do. Dr Meadows agreed, saying: “80 percent of people who come to us are taking something to sleep out of desperation. That might be prescribed medication, over-the-counter medication, herbal remedies, or all of the supplements these days. There can be a physical dependency but also a psychological dependency as well.”
One caller, Ollie, asked for advice on how to stop waking up multiple times during the night. Dr Meadows reassured him that waking up in the middle of the night is actually normal, as we sleep in cycles of about 90 minutes to two hours. However, as people get older, they might wake more often due to needing the toilet, aches and pains, or stress.
He stressed that how people respond to waking up is crucial. Grabbing your phone, for example, is a bad idea. “You’ve got the blue light telling your brain the day has begun, it inhibits melatonin, and it activates cortisol,” he warned. Instead, he recommended simple mindfulness techniques like focusing on where your body touches the bed and using deep breathing to stay relaxed.
For those looking to boost their magnesium naturally, it can be found in foods like spinach, nuts, fish, meat, and wholemeal bread. The recommended daily intake is 300mg for men and 270mg for women.