Forty percent of Americans claim they suffer from insomnia. Within that number, there is a large percentage of people who regularly have trouble sleeping. Alas, a natural supplement may just be the ticket you need to slumber throughout the night. As a result, magnesium for sleep may help your body and mind get the rest it needs.
Tic, Tock, Tic, Tock…Why Can’t I sleep?
There are many reasons why someone may experience insomnia. Some of the most prevalent are:
- Anxiety from day-to-day concerns
- Chronic stress from emotional trauma
- Clinical depression
- Physical Pain
- Too much caffeine
- Alcohol use
- Eating too late or too much
In addition, another significant factor is an imbalance. The imbalance lies in our internal clock. You may need more magnesium. Seems like a magnesium deficiency can be the cause for this imbalance.
How Does Magnesium Fit in?
Our internal clock manages our sleep-wake cycles. This timekeeper is also called the circadian clock. Each person has his/her own internal rhythm. Hence, this is the reason why some people are early birds. And, others are night owls, for example.
The University of Edinburgh published the results of a study. The focus was on magnesium levels in human cells. It was discovered that the level in cells went up and down over a 24-hour sleep-wake cycle. Also, it appeared that higher levels of magnesium improved cellular function. The circadian clock became more balanced.
With lower levels of magnesium, cells are unable to process energy with optimum efficiency. The amount of the element found in our cells is linked to how and when we burn energy. Most notably, it directly relates to our sleep-wake cycles. Then, it follows that it would be beneficial to have a plentiful amount of magnesium for sleep.
What’s the Best Way to Get Magnesium?
The best way to get any vitamin, nutrient, mineral, or element into your body is through a natural food source. Here are some suggestions:
- Spinach and other leafy greens can contain almost 40% of the Recommended Daily Intake (RDI) for magnesium
- Pumpkin, chia, and flax seeds account for over 30% of the RDI
- Black beans contain 20% of the RDI
- Almonds, cashews, and brazil nuts contain 15% of the RDI
- Bananas, fatty fish, and some whole grains contain approximately 10% of the RDI for magnesium
Now to Get to Sleep…
Another common way to get the magnesium your body needs is through supplementation. The National Institutes of Health currently recommends approximately 320 mg a day for women over the age of 30. However, dosage can vary.
Always check with your health care provider before taking supplements. If you’re on any type of medications, certain vitamins and minerals can interfere with absorption or create side effects.
When choosing supplements (and food), try to shop organic. The quality will make a difference. As for magnesium for sleep, there are also teas available to help soothe and assist with a restful night.
In conclusion, our cells require magnesium. We especially need it to balance our sleep-wake cycles. Getting the amount you need from food, pill or liquid supplements, or even tea will help get your internal clock back into tip-top shape. Sweet dreams!
Check out Get Thrive! for more articles on sleep, supplements, and best health practices.