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Strong Women
Can spraying magnesium on your feet help you get a good night’s sleep?
By Anna Bartter
8 months ago
4 min read
As TikTok sleep hacks go, we’ve seen some wacky and wonderful ideas. But the latest trend to come out of the app – spraying magnesium on the soles of your feet – might just be the answer to your sleep woes.
Getting a good night’s sleep is something many of us dream of yet fail to achieve. With late nights at work, stresses at home and poor sleep habits, many of us struggle to get the rest we need and deserve.
So when we heard about the latest sleep-related hack doing the rounds on TikTok – spraying magnesium on the soles of your feet for a better night’s rest – we were intrigued. Studies have shown that supplementing with magnesium can play a key role in regulating sleep. But can spraying it on the soles of your feet have the same effect?
We put that question (and more) to the experts. Here’s everything you need to know about spraying your feet with magnesium.
Can magnesium help us sleep?
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For the uninitiated, magnesium supplements are currently a huge business. Magnesium is a nutrient required for making protein, bone and DNA, regulating muscle and nerve function and maintaining blood pressure and blood sugar levels.
In fact, it’s the fourth most abundant mineral in the human body, but that’s not to say that we always have enough to maintain healthy levels. And that’s where supplementation comes in. Magnesium supplements are among the most popular on the market, and there’s a form to suit pretty much everyone, including gummies, sprays and tablets.
What are the benefits of taking magnesium?
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Magnesium is thought to be helpful for a variety of issues. Research shows that low levels of the mineral are associated with an increased risk of type 2 diabetes, cardiovascular disease, osteoporosis and migraine, but it has plenty of everyday benefits, too.
1. It can enhance athletic performance
In news that will please casual exercisers everywhere, some research suggests that taking magnesium supplements can help to improve exercise performance, increasing muscle mass and power, although it’s worth noting that the research that does exist here is limited and more is required.
2. It can ease symptoms of depression
Likewise, a small study has shown that magnesium supplements can ease the symptoms of depression, and a 2020 study suggested that high levels of stress can deplete levels of the mineral in the body, leaving us more susceptible to low mood and depression.
3. It can aid sleep and relaxation
Arguably the supplement’s most popular use is as a sleep aid, with many people turning to magnesium sprays in their quest for a good night’s rest. There’s been a huge surge recently in Google searches for ‘magnesium for sleep’, amid a growing interest in natural sleep remedies. Most commonly, people are taking tablets, but transdermal magnesium – ie when applied directly to the skin – has gained popularity as an alternative.
What’s the science behind spraying the soles of our feet with magnesium?
So, is there any truth to the claim that spraying the soles of our feet with magnesium can help promote sleep and relaxation?
Well, there might be. “Thanks to its pure magnesium content, this hack may do the trick for some people,” says Sammy Margo, author of The Good Sleep Guide sleep expert for Dreams. “Not only does the mineral help with relaxation, but it may also help to improve muscle tightness. As per the TikTok trend, spraying or rubbing magnesium into the soles of your feet is the most effective way of targeting these trouble areas.”
Foot and leg cramps are among the most common sleep disturbances in adults, with research showing that around one in three adults experience them at night. Spraying magnesium directly onto the soles of the feet might mean the effects are more targeted.
“The idea behind magnesium spray generally is that the mineral can be absorbed through the skin and directly into the bloodstream, potentially bypassing the digestive system where some of it might be lost,” explains Dr Naomi Newman-Beinart, a health expert and nutritional consultant for BetterYou. “Studies suggest that topical application can indeed elevate magnesium levels in the body, though more research is needed to fully compare its efficacy to oral supplements.”
So, what’s the deal with the foot hack in particular?
“You might wonder why the feet are a popular application site for magnesium spray,” says Dr Newman-Beinart. “The skin on the soles of the feet is relatively thick but highly porous, which can facilitate the absorption of magnesium.”
Some of the benefits associated with this method include:
1. Ease of absorption
The feet have a rich network of blood vessels close to the surface, potentially enhancing magnesium uptake.
2. Targeted relief
For individuals suffering from leg cramps or restless leg syndrome, spraying magnesium on the feet can provide localised relief and help relax muscles, making it easier to fall asleep.
3. Convenience
The soles of the feet are an easy and convenient place to apply the spray before bedtime without the risk of it washing off quickly.
It’s worth noting that if you’re not struggling with leg or muscle cramps, and want to make sure you’re able to reap the full benefits of magnesium supplementation, then it’s probably best to stick to oral supplementation. Taking your supplement in tablet form also allows you to control the dosage, so you know you’re getting what you need.
However, it seems as if spraying magnesium on your feet could have its benefits, so its worth a go if you find restless legs and muscle cramps are getting in the way of some high-quality shut eye.
Images: Getty
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