How well we sleep has a massive impact on our energy levels, concentration, stamina and enjoyment during the day. Indeed, the quality of our night’s slumber can impact significantly onto health. If we are missing out on deep sleep, it is easier to get run-down and more susceptible to bugs and germs. Many factors can impact on our ability to rest through the night hours – some are easier to address than others. Stress, evening exercise, late meetings, menopause, viruses and low blood sugar can all have an effect.
Because there are so many influences potentially affecting sleep, there is no one single solution to guarantee a good night’s rest. Relaxation before bed, or turning off all electrical equipment one to two hours before turning-in, can be helpful for some. Making sure blood sugar in balanced may help reduce early waking, while keeping a notebook by the bed to jot down mid-night brain-waves might help over-active minds to ‘switch off’. Various herbs and nutrients may be helpful for those whose sleep is disrupted during the menopause.
There are likewise many herbs and herb blends on the market which can be supportive of relaxation and sleep. A herb worthy of comment is Valerian. Studies found that valerian can not only speed-up falling to sleep , but it also encourages deep sleep 36 percent faster, while also improving overall quality of sleep. It is important to note however, that herbs can affect different people in different ways, and 1 in 10 people actually tend to feel energised by valerian root, which may mean valerian is not a good sleep aid for you! Do remember, herbal supplements may not suitable if you are on any form of medication, so check with your pharmacist before purchasing.
My last post extolled the value of magnesium in bone health, but this vital mineral is involved in so many more body functions, including sleep! Kerri-Ann Jennings, MS, RD at Authority Nutrition has written a helpful article on Magnesium’s role in sleep. I have included extracts from How Magnesium Can Help You Sleep below. Click here for the full article with references.
Email me at info@nutritionhelp if you want advice on your own magnesium levels or would like information on other sleep-remedies.
What Is Magnesium?
Magnesium is one of the most common minerals on earth and is present in many foods.
It’s essential for human health and is used in over 600 cellular reactions throughout your body.
In fact, every cell and organ need this mineral to function properly. It contributes to bone health, as well as proper brain, heart and muscle function.
Magnesium supplements have been linked to a number of benefits, including fighting inflammation, relieving constipation and lowering blood pressure.
In addition, magnesium may help treat sleep problems.
It Can Help Your Body and Brain Relax
In order to fall asleep and stay asleep, your body and brain need to relax.
On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed.
First, magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain.
It also regulates the hormone melatonin, which guides sleep-wake cycles in your body.
Second, this mineral binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity. It is the same neurotransmitter used by sleep drugs.
By helping to quiet the nervous system, magnesium may help prepare your body and mind for sleep.
Not Having Enough of It Interferes With Sleep
Not having enough magnesium in your system can cause troubled sleep and even insomnia.
Studies in mice have shown that optimal levels of this mineral are needed for normal sleep and that both high and low levels can cause sleep problems.
Certain groups of people have a higher risk of magnesium deficiency, including those with:
- Digestive diseases: Issues with your digestive tract can cause your body to not absorb vitamins and minerals properly, resulting in deficiencies.
- Diabetes: Insulin resistance and diabetes are linked with excess magnesium loss.
- Alcohol dependence: Deficiency in this mineral is common among those who drink heavily.
- More years!: Many older adults have less magnesium in their diets than younger adults and may also be less efficient at absorbing it.
If you’re not getting enough magnesium, then you may experience sleep problems.
It Helps Regulate Sleep Quality
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well.
In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep…
…Yet another study found that creating a magnesium deficiency in mice resulted in sleep patterns that were light and restless.
This is partially due to this mineral’s influence on the nervous system. It blocks more “excitable” molecules from binding to neurons, resulting in a calmer nervous system.
However, since the current research has only studied magnesium supplements among older adults with insomnia, it’s not clear whether younger adults would benefit as well.
It May Help Alleviate Anxiety and Depression
Anxiety and depression can both have a negative impact on sleep. Interestingly, magnesium has been shown to help alleviate both of these mood disorders.
This is especially true when there’s a magnesium deficiency, since anxiety, depression and mental confusion are often seen during deficiency.
But emerging research also indicates that this mineral could enhance conventional antidepressant treatment and possibly treat anxiety .
While how this works isn’t fully understood, it seems to be related to magnesium’s ability to stimulate the calming devices of the nervous system .
If your insomnia is related to an underlying mood disorder, then magnesium just might help.
How to Take Magnesium to Help With Sleep
The Institute of Medicine suggests a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men.
Very few studies have directly tested the effect of magnesium supplements on insomnia, making it hard to recommend specific amounts.
However, the aforementioned clinical trials used amounts in the range of 225–500 mg. The upper limit considered safe from supplements is actually 350 mg per day, so avoid trying this higher dose without medical supervision.
Since it’s clear that magnesium deficiency can impair sleep, a good first step is to make sure you’re getting adequate amounts from whole foods.
Before considering magnesium supplements, you may like to make sure your diet is rich in foods which contain magnesium. Use some of the following in each meal:
If you want more help in encouraging good sleep, why not book a consultation with me – info@nutritionhelp.com.
