Your body has all it needs to regulate a good night’s rest. But we all know that the sleep circle may get interrupted for different reasons. Jetlag, stress, anxiety, extra work, we have been there! Fortunately, there are solutions you can choose from! We would like to share with you one of the most scientifically proven remedies for sleep and anxiety – magnesium! So let’s get down to it!
Magnesium for sleep
Our bodies need magnesium in large quantities. Yet, we do not produce this essential mineral independently and consume a rich diet or take a supplement. If we opt for a tablet, the NHS UK recommends 300 mg for men and 270 mg for women. A healthy adult has about 25 mg of magnesium in our body system, well below the recommended levels. Half of it is found in our bones and the other half in our soft tissue.
Poor sleep, hypertension, cardiovascular disease, and type 2 diabetes are the adverse side effects linked to a magnesium deficiency.
A natural solution for insomnia is to incorporate the mineral into your diet. Magnesium is found in the body, and besides other health benefits, it can help your sleep. As a result, you’ll fall asleep more profoundly and quicker, which will make you rested for the day ahead.
Several studies have shown that increasing your magnesium intake boosts your sleep performance and helps with anxiety! However, women are more affected by lower levels of it, and unfortunately, it can cause insomnia.
This essential mineral effectively reduced insomnia among elderly adults, too. However, the study above says that nearly 50 % of older adults do not get the best rest during the night.
Additionally, when the participants added magnesium to their diets, they felt better, had longer sleep times, improved sleep efficiency, and had fewer early morning waking.
Turn your brain off at night!
If you are one of those who suffer from lack of sleep because you can’t turn your brain off at night, then read on, please!
The good news is that magnesium helps to slow down your thinking! The secret is in regulating a neurotransmitter called GABA.
What is GABA?
GABA is short for Gamma-Aminobutyric acid, and it is a vital amino acid that plays a crucial role in your overall sleep health. One of the primary functions of GABA is to help your brain power down for the night. In addition, this neurotransmitter slows down the communication between your brain and your central nervous system, helping you relax, de-stress, and ultimately fall asleep.
Magnesium promotes your body to maintain healthy levels of GABA. Plus, GABA can manage both body and mind calmly while preparing for sleep. This calming ritual is a natural boost to your circadian rhythms.
Your circadian rhythm is your internal clock. It cues your brain to feel sleepy when the sun goes down and more awake when the sun rises. Think of it as that the healthy circadian rhythm is a natural routine that allows for deeper, quality sleep.
Magnesium handles stress and anxiety
According to research, there is a link between magnesium and stress when we talk about sleep. The study results show that increasing the daily magnesium intake helps regulate both the sympathetic and parasympathetic nervous systems!
The parasympathetic nervous system is called the “rest and digest” system and makes your heart rate slow down and relax other systems in your body. On the other side, the sympathetic nervous system is the “fight-or-flight” response system and puts you in a heightened state of arousal.
The results of magnesium supplements in the study were: decrease in sleep disorders, irritability, poor concentration, and depression!
Some magnesium supplements include a blend of different types of magnesium. This form helps with sleep regulation and anxiety!
Magnesium glycinate has shown that helps:
- Relieve anxiety,
- Promotes bone health,
- Manage blood sugar in people with diabetes may lower the risk of developing type 2 diabetes,
- Maintain normal heart rhythms,
- Reduce symptoms of PMS,
- Amplify exercise performance,
- Reduces pain.
Certain conditions can improve with magnesium supplementation:
- chronic fatigue syndrome,
- risk of stroke, heart failure, diabetes, and all-cause mortality.
Magnesium supplementation is considered safe for healthy adults. However, we encourage you to consult your doctor before starting magnesium glycinate supplementation. Talk with your healthcare provider, especially if you have any heart or kidney problems. If you take antibiotics or other medications, ask how they’ll interact with magnesium.
When possible, choose a healthy diet plan, local and organic foods. These contain the highest concentration of nutrients and minerals. However, some soils don’t have essential nutrients, and as a result, fresh products can lack magnesium.
Magnesium plays a crucial role in human health. Lack of it is linked to many adverse effects, including insomnia, anxiety, depression, heart disease, and diabetes. If you are not getting enough of this essential mineral, you may need to consider taking supplements! Many forms are present today, but magnesium glycinate may help with a good rest during the night and relief for anxiety. So choose your diet wisely and take care of yourself!
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