Herbie Murray
Sleep is an essential part of maintaining good health, with experts recommending seven to nine hours of sleep for most adults. Poor sleep has been linked to an increased risk of 172 diseases, including diabetes, respiratory failure, and heart disease. For those with sleep issues, such as insomnia, there are several options to consider. Natural supplements like magnesium glycinate have been scientifically proven to improve sleep quality and duration. Additionally, calcium and vitamin B12 can impact sleep, but their effects depend on dosage and timing. For those with sleep apnea, a new pill called AD109 may offer an alternative to CPAP machines, although side effects have been reported.
What can I take to sleep with COVID?
| Characteristics | Values |
|---|---|
| Magnesium | Magnesium glycinate calms the nervous system, relaxes the muscles, and helps produce the sleep hormone melatonin. Magnesium threonate has been found to improve sleep quality, mood, energy, alertness, and productivity. |
| Calcium | Calcium can negatively affect magnesium absorption, so it should not be taken close to bedtime. However, calcium deficiency can also disrupt sleep, so it is important to consume the recommended daily value of 1000 mg (1200 mg for adults over 51 years) through dietary sources such as milk and milk-based products, which may enhance sleep quality. |
| B Vitamins | B vitamins, particularly B12, are linked to energy production and neurological function, so they are best taken during the day. |
| Multivitamins | Multivitamins often contain calcium and B vitamins, so they are not recommended as part of a bedtime routine. |
| AD109 | A new pill for sleep apnea, called AD109, is a combination of atomoxetine and aroxybutynin, which work to keep the airway muscles activated during sleep. While it has been found to reduce breathing interruptions, some participants in a trial experienced side effects such as dry mouth and insomnia. |
| CBD Gummies | CBD gummies have been formulated to help with falling and staying asleep. |
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What You'll Learn
Magnesium supplements may help you sleep better
Magnesium is a mineral that is involved in hundreds of processes in our bodies. It helps relax our muscles, making it effective in promoting relaxation before sleep. Magnesium can be found in foods like nuts, leafy greens, whole grains, dairy, soy products, legumes, and also in the form of supplements.
Magnesium supplements have gained attention for their potential to help people sleep better. Some studies have found that magnesium supplements can help people sleep longer, get better quality sleep, and feel less tired. A 2024 study on magnesium threonate found that when people took this form of magnesium two hours before going to bed, they experienced improved sleep quality (especially deep sleep), mood, energy, alertness, and daily activity and productivity.
However, it is important to note that the evidence for magnesium supplements improving sleep is thin, and the studies conducted have been small. While some people have found that magnesium supplements help them sleep, others with low levels of magnesium sleep just fine. Experts recommend taking no more than 350 milligrams of magnesium for sleep, and it is always best to consult your doctor before adding any supplements to your diet.
If you eat a balanced diet, you probably get enough magnesium. However, nearly 50% of US adults and children might not be consuming the amount of magnesium their bodies need. Taking high doses of magnesium supplements can lead to diarrhea, nausea, and cramping in some people, and in rare cases, too much of the supplement can result in magnesium toxicity.
If you are looking to improve your sleep while having COVID-19, magnesium supplements may be worth considering. However, it is important to consult your doctor first and not exceed the recommended dosage.
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Calcium supplements can negatively impact sleep
While calcium is often associated with good bone health, it also plays a role in sleep quality. However, calcium supplements can negatively impact sleep when taken too close to bedtime. Calcium can interfere with magnesium absorption, and magnesium is a vital mineral that helps promote sleep. A 2024 study found that taking magnesium threonate two hours before bed improved sleep quality, particularly deep sleep. Therefore, it is recommended to take calcium supplements earlier in the day and separate them from magnesium supplements or dietary sources of magnesium.
Research has shown that low calcium levels can lead to insomnia and poor sleep. Calcium deficiency may disrupt sleep, but taking calcium supplements before bed can also negatively affect sleep. This is because calcium can hinder the absorption of magnesium, a mineral that is essential for supporting sleep. Thus, it is crucial to maintain adequate calcium intake but be mindful of the timing of calcium supplementation.
The relationship between calcium and sleep is complex. While calcium deficiency can lead to sleep difficulties, taking calcium supplements at night may not be the best solution. This is because calcium and magnesium work together to support overall health, including sleep. Taking calcium supplements at night can disrupt the balance of these minerals, hindering magnesium absorption and inadvertently affecting sleep.
To optimize sleep, it is recommended to focus on dietary sources of calcium during the day. Dairy products like milk are excellent sources of calcium and have been linked to enhanced sleep quality. Additionally, calcium-citrate supplements are a bioavailable option that combines calcium with magnesium, another sleep-supportive nutrient. By prioritizing calcium intake earlier in the day and avoiding high doses close to bedtime, individuals can support healthy calcium levels without negatively impacting sleep.
While calcium is important for sleep, it is just one piece of the puzzle. Maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and practicing good sleep hygiene are also crucial for optimal sleep. When sleep issues persist, it is important to consult a healthcare professional to rule out any underlying conditions that may require medical treatment. In summary, while calcium is essential for overall health and sleep, calcium supplements should be taken earlier in the day to avoid potential negative impacts on sleep due to their interference with magnesium absorption.
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A new pill for sleep apnea could be available soon
The pill, called AD109, combines two drugs: atomoxetine and aroxybutynin. These drugs work together to stimulate the muscles that keep the airway open, preventing breathing disruptions and improving oxygenation during sleep. AD109 is designed to be taken once daily at bedtime and has shown promising results in clinical trials, with participants experiencing a significant reduction in breathing interruptions compared to those taking a placebo.
While some participants in the trial did report side effects such as dry mouth and insomnia, the majority of patients tolerated the drug well. The company developing AD109, Apnimed, plans to submit a New Drug Application to the U.S. Food and Drug Administration (FDA) by early 2026. If approved, this pill could transform the lives of many people with sleep apnea, providing a simple and effective treatment option that improves sleep quality and overall health.
Although AD109 shows promise, it is important to note that it may not work for everyone with sleep apnea. Additionally, certain vitamins and minerals can interfere with sleep if taken at night, such as B vitamins and calcium. Magnesium, on the other hand, has been found to improve sleep quality when taken a few hours before bed. Overall, the development of AD109 represents a significant advancement in the treatment of sleep apnea, offering a potential alternative to CPAP machines and other interventions.
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CBD gummies can help you fall and stay asleep
While there is limited clinical research on the effectiveness of CBD for sleep, early research and user testimonials suggest that CBD gummies can help you fall and stay asleep. CBD may help supplement your endocannabinoid system (ECS), which helps regulate balance and homeostasis in the body. This can support a healthier, more restful sleep cycle.
CBD gummies can also help reduce anxiety and stress, which are often contributing factors to insomnia. One tester, Rita Mauceri, who tried Cornbread Hemp CBD gummies, said:
> "They don't leave me groggy in the morning like melatonin does, and within 15 to 20 minutes, I can feel them working. They really help me relax and drift off to — and stay — asleep."
Another tester, Anne Arntson, who tried CBDfx's mixed berry CBD gummies, said:
> "I didn't feel drowsy or overly tired after taking them... I just noticed that I felt less nervousness, a bit calmer, and that some stiffness in my shoulders and back subsided."
Some CBD gummies also contain additional herbal ingredients like valerian root, chamomile, and lavender, which are known to promote sleep. It is recommended to take CBD gummies about 20 to 30 minutes before bed to allow them to start working at the right time. However, the time can vary depending on your physiology.
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B vitamins can disrupt sleep if taken at night
While vitamins are essential for overall health, some can disrupt sleep if taken at night. B vitamins, in particular, have been linked to insomnia when taken before bed. B vitamins play a role in energy production and neurological function, so they are better taken during the day. For example, vitamin B12 contributes to energy production by boosting red blood cell production. Similarly, vitamin B6 is vital for immunological health, cognitive growth, and function.
A 2023 study found that people who took B-complex vitamins at night experienced insomnia. Another study from the same year showed that insufficient levels of vitamin B12 were associated with an increased risk of insomnia. Additionally, a 2019 analysis of the National Health and Nutrition Examination Survey found that short sleep in women ages 19 and above was linked to low intake of vitamin B6. Men in the same age range with low intake of vitamin B12 were also affected by short sleep.
While B vitamins can be beneficial for sleep when taken during the day, taking them at night may have the opposite effect. This is because B vitamins break down carbohydrates in food to give you energy, which can make it difficult to fall asleep. Therefore, it is recommended to take B vitamins in the morning to avoid sleep disruption and benefit from increased energy during the day.
It is important to note that individual responses to B vitamins may vary. While some people experience insomnia after taking B vitamins at night, others may find that it does not affect their sleep. Additionally, the specific type of B vitamin, its form, and dosage may also play a role in its impact on sleep. If you are experiencing sleep difficulties, it is advised to consult a medical professional before adding any vitamin supplements to your routine.
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Frequently asked questions
While there is no supplement that will dramatically improve your sleep, some may offer modest benefits with minimal side effects. Magnesium glycinate, for example, is a gentle supplement that has been shown to help people sleep longer and more efficiently. It calms the nervous system, relaxes the muscles, and helps produce the sleep hormone melatonin.
A 2024 study on magnesium threonate found that when people took this form of magnesium two hours before going to bed, they had improved sleep quality, especially deep sleep.
If you have sleep apnea, a pill called AD109 may be an effective alternative to CPAP machines or other interventions. AD109 is a combination of atomoxetine and aroxybutynin, two drugs that tell your brain to keep the airway muscles activated throughout the night, leaving the breathing path clear.
