A lot of people have trouble falling asleep at night and insomnia is the most prevalent among sleep disorders in Canada. If you have trouble falling asleep at night and you toss and turn a lot while worrying about things in the past or the uncertainties of the future, then you need to keep reading. Here you can know how magnesium can help you sleep better and hence, negate the need to depend on sleep drugs or medications.
What is Magnesium?
If you didn’t pay attention at school when your teacher was talking about nutrients, you might want to start by knowing what magnesium is. Magnesium is a key mineral that is present in a lot of foods like spinach. Magnesium helps your body in a lot of different ways. It is vital for nerve function, bone health, muscle function, protein synthesis and many such vital functions of a body. A lack of magnesium may make you vulnerable to heart disease, anxiety, osteoporosis, and even disorders related to the nervous system.
How Much Magnesium is Enough?
According to experts, adult women need over 300 mg of magnesium per day while men need about 400 mg. The exact number depends on the age and the overall health of an individual. If a person has low magnesium levels, he or she must consider taking magnesium supplements from reliable websites like Yes Wellness.
Which Foods are Good Sources of Magnesium?
Though many foods are great sources of magnesium, some of the foods that you can have daily are green leafy vegetables, pumpkin seeds, sesame seeds and nuts among others. One serving of green leafy vegetables and one serving of pumpkin seeds is an ideal combination for most people who want to boost their magnesium intake.
Are Multivitamins the Answer?
Some people think that having a multivitamin is the answer to all their deficiency issues. Unfortunately, that’s not always the case. If you have a magnesium deficiency, you should depend on supplement options like magnesium glycinate, citrate or succinate. They are easily absorbed by the body. You must avoid magnesium oxide which is hard to be absorbed by the body.
Magnesium and Insomnia Relief
Those of you who are thinking that having magnesium supplements will help you to go to sleep within seconds are deluding yourself. It is a fact that magnesium supplements are not magic pills that will help you to have dreamless and peaceful sleep instantly. Instead, the supplements will indirectly help you.
One of the biggest advantages of magnesium supplements is that it can help you to feel relaxed which often leads to better sleep. It relaxes your muscles and can also help with anxiety. Magnesium usually binds to a neurotransmitter called GABA and can have anti-anxiety effects. When that happens, you will not think too much before falling asleep, and your mind will be quieter.
Another big advantage of having magnesium supplements is that they usually help a person to avoid stress or get stress relief. A study conducted in 2016 discovered that magnesium could reduce your stress levels by keeping your fight or flight response to stress in check and it also activates your sympathetic nervous system which helps you to be calm.
One more advantage of magnesium supplements is that the right levels of magnesium can help in controlling a hormone called melatonin that regulates your sleep-wake cycle. A study was conducted to find out the effects of magnesium on insomnia. It revealed that magnesium supplements did help boost the melatonin levels and enhanced subjective measures of insomnia in the targeted group that consisted of elderly subjects. This proves that seniors who have trouble falling asleep can depend on magnesium supplements easily.
Some people can’t sleep peacefully at night because they have the restless leg syndrome in which the person has a strong urge to move his or her leg(s). Researchers have discovered that people who have insomnia due to restless leg syndrome can get some relief from magnesium supplements. The success rate is higher in people who have only mild or moderate restless leg syndrome, as compared to people who have a severe one.
A Word of Caution
If you are on antibiotics for some reason, you should steer clear of magnesium supplements or control their intake. If you have magnesium supplements along with antibiotics, the minerals might lessen the effect of antibiotics. Talking to a doctor is highly recommended before taking any supplement if you take other drugs because of possible drug interactions that might occur. It is also highly recommended that you don’t make the common mistake of taking a higher amount of supplement than the recommended levels printed on the bottle or suggested by a doctor to see quick results. It can lead to mild to severe complications or health issues in the future.