Actually, magnesium calms the nervous system of the body and activates neurotransmitters related to sleep. It increases a calming neurotransmitter called GABA, which slows down brain activity and helps induce sleep. According to the doctor, it takes about two months for the full effect of magnesium to be seen.

Magnesium controls and improves your sleep, but according to doctors, magnesium can also have many disadvantages. These include diarrhea, nausea, stomach cramps and irregular heartbeat. However, the good thing about it is that it is cheap and easily available in the market and helps in relaxing the muscles, which leads to better sleep.

Whereas melatonin is a natural hormone, which is produced by the pineal gland of the brain. It signals the body that it is time to sleep, thereby controlling the body’s sleep-wake cycle i.e. circadian rhythm. The effect starts appearing within about 30 minutes to 3 hours after taking the melatonin supplement.

Like magnesium, melatonin also has some side effects. For example, melatonin can react with some medicines. Apart from this, there is no safety data regarding its long term use. Its effect depends on the dose and timing and it can delay puberty in children.

If you take magnesium with melatonin, it can further improve the quality of sleep. Because both work in different ways.

But while taking melatonin and magnesium together, it should be kept in mind that magnesium can increase the level of melatonin in the body. Therefore the dosage should be kept low. Both of these have antioxidant properties, which reduce inflammation and also improve health.

According to some research, taking 1.9 mg melatonin and 200 mg magnesium together works well.

Deep sleep is also called slow-wave sleep. This is the deepest and restorative stage of sleep, when both body and mind are completely repaired and restored. During this period, metabolism improves, hormones remain balanced and the immune system becomes stronger. This is the reason why deep sleep is considered essential for both health and mental balance.

Experts say that if deep sleep is not complete then hormones that increase appetite start getting produced in excess in the body, which leads to the desire to eat again and again. Not only this, lack of continuous deep sleep is also associated with problems like depression, mood swings and weak immunity. This stage is even more important in children because growth and learning occur rapidly during this time.

So the question is, if you are not getting deep sleep, how to know it? According to doctors, if after waking up in the morning you feel that your body is burdened, your mind is dull or you have to depend on stimulants throughout the day, then it could be a sign of lack of deep sleep. Apart from this, irritability, depression and constant fatigue also point in this direction.

Experts say that to get deep sleep, first of all the basic sleep hygiene should be improved. Avoid caffeine and alcohol at night, avoid mobile phones and TV before sleeping and keep the bedroom cool and dark. Also try to reduce stress throughout the day, because mental health directly affects sleep.

Another solution is to develop the habit of sleeping early. The body’s biological clock gives the most deep sleep at the beginning of the night. This means that if you sleep late, this important part of sleep will be cut off. Therefore, it is better to sleep as soon as you feel tired.

Sometimes health conditions also interfere with deep sleep. Sleep apnea is a problem in which sleep is interrupted repeatedly and deep sleep remains incomplete. If you constantly wake up in the morning and feel that you have not got enough sleep, then you should get yourself checked by a doctor.

Finally, some medications can also affect sleep. Beta blockers or some antidepressants given for blood pressure and migraine can reduce deep sleep. In such a situation, it is important to consult a doctor.

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