What is Magnesium?
Magnesium is a nutrient that plays a central role in the body. It is an electrolyte that comes often from the diet and is known to assist the body and the nerves to relax. It is also involved in regulating blood sugars and blood pressure and has recently been touted as a wonderful sleeping aid. Many people, however, are not able to obtain adequate amounts of magnesium through diet, and hence supplementation is often necessary.
What are some complications with inadequate Sleep?
Lack of sleep often comes with fatigue and daytime sleepiness. There is also the concern about poor memory and memory loss, especially as we get older. Several researchers have shown that adequate magnesium levels help people fall asleep faster, stay asleep longer and increase circulating melatonin.
What is the adequate dosing for magnesium?
Magnesium glycinate or citrate are both easily absorbed and can be used as a sleep aid. Magnesium oxide is less bioavailable, and not much is known about its ability to induce sleep. Studies have found beneficial effects of magnesium when taken in doses ranging from 125–600 mg per day. However, the recommended dosage may vary depending on your needs. A daily dose of 400 mg has been recommended for adult men and 320 mg for adult women.
What are other things that affect sleep hygiene?
It’s important to remember that other stimulants can reduce your ability to fall asleep. Some of the things that can affect sleep hygiene include:
Having caffeine or dark chocolate later in the day can result in some degree of insomnia.
Utilizing items like smartphones and other handheld devices just before bed can also prevent one from falling asleep.
Consumptions of drugs such as antidepressants and anxiolytics.
Noisy sleeping environment.
When should I take magnesium to help as a sleep aid?
The precise time to take magnesium is less important than being consistent with the supplementation. Some have suggested that taking the supplement an hour or two before sleeping can be very effective. Most important thing however, is that you are consistent with the time the supplement is taken.
What are foods high in magnesium?
Magnesium is found naturally in foods like fish, almonds, avocado, dark chocolate, carrot/raw, and green leafy vegetables including broccoli.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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