What is magnesium?
Magnesium is a mineral salt naturally present in the body and in abundant amounts. However, its reserves are quickly depleted and must be replenished through diet.
Essential for various biological functions, it notably contributes to mental well-being by reducing stress and anxiety.
It also regulates certain neurotransmitters such as dopamine (the pleasure hormone) and serotonin (the happiness hormone).
Furthermore, thanks to its sedative and calming effects on the nervous system, it can help relieve sleep disturbances.
It is useful for trouble falling asleep or insomnia.
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Finally, magnesium has a positive effect on muscles. It is a muscle regulator that prevents cramps and spasms.
What is sleep apnea ?
A breathing disorder
Sleep apnea is also called “obstructive sleep apnea-hypopnea syndrome” or SAHOS. According to INSERM (National Institute of Health and Medical Research), it affects 30 % of people over 65.
It manifests as involuntary stops in breathing during sleep. They are generally short (about 10 seconds) but repeated throughout the night. Apnea is also accompanied by snoring, which can be more or less loud.
This disorder disrupts the sleep cycle. When the cessation of breathing is too long (more than 30 seconds), the brain becomes deprived of oxygen. It therefore sends a signal to quickly wake you and restore breathing.
The awakening is sudden with a strong sensation of choking. It is these repeated episodes of “ micro-awakenings ” that ultimately degrade sleep quality.
Sleep apnea also affects the person’s quality of life during the day. It causes fatigue, drowsiness, headaches, difficulty concentrating, and irritability.
What causes it?
Normally, the throat muscles contract to keep the pharynx open during the night. In cases of sleep apnea, breathing stops when these muscles relax.
This then causes a narrowing or even an obstruction of the pharynx that prevents air from flowing freely. This is followed by difficulty breathing, a reduction in airflow (hypopnea), and then apnea.
During micro-awakenings, the pharyngeal muscles contract to allow air to pass again.
Le magnésium agit-il sur l’apnée du sommeil ?
No direct effect on sleep apnea
To date, there is no study directly linking magnesium intake to improvement in sleep apnea.
On the other hand, magnesium deficiencies are observed in people with sleep apnea, as noted in this article.
It reduces stress and improves sleep quality
Stress and anxiety are often symptoms of sleep apnea. They are fueled by a disrupted sleep cycle and fatigue (physical and mental) during the day. All of this creates a vicious circle: sleep apnea causes stress, which in turn further disrupts sleep.
Also read | Sleep: the 8 foods that help you sleep well
As shown by this study, magnesium acts as a natural stress reliever. It calms mental agitation and balances emotions.
Additionally, it increases the action of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation.
It can therefore be particularly helpful in cases of sleep apnea to restore high-quality, restorative sleep.
