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Can I Treat Insomnia with Magnesium?

In October of last year, an old friend who follows my health work online woke me up at 1:00 AM with a phone call saying, “Suzzy, sorry to disturb your sleep. I’ve not been sleeping for up to 4 hours a night for months. So, I’ve insomnia. Is it true magnesium can help insomnia?”

I replied with a big, ‘YES” and explained how she could integrate magnesium into her diet. Unsurprisingly, she called me again three months later and said, “ Now I sleep like a baby.”

Remember, research supports treating insomnia with magnesium.

 

What is magnesium?

 

According to research, magnesium is a nutrient (mineral) that helps in multiple important bodily functions that include muscle and nerve function, blood pressure and blood sugar regulation, DNA, bone building, and better sleep… according to research.

 

And insomnia….what is it?

 

It’s a common sleep disorder that makes falling asleep or staying asleep, or both, difficult. People with insomnia may struggle with excessive daytime sleepiness, anxiety, irritability or depression.

 

Can magnesium help against insomnia symptoms?

 

According to research, magnesium may help improve insomnia symptoms. In a study whose participants were elderly patients with insomnia, taking magnesium daily for eight weeks improved the insomnia symptoms they had been struggling with.

 

According to the results, the patients:

 

  • Fell asleep way faster and stayed asleep longer
  • Increased their sleep quality
  • Woke up feeling relatively rested, unlike previously
  • Experienced improved concentrations of melatonin, a sleep hormone, and serum renin which help in blood pressure regulation
  • Experienced reduced concentrations of serum cortisol, a “stress hormone.”

 

Do you know how to integrate magnesium into your diet?

 

Remember my old friend I mentioned above! I told her that she could get enough magnesium from food, though not many people do. Sadly, most Western diets don’t meet the recommended daily magnesium consumption.

Fortunately, if you have a magnesium deficiency, you can correct it with a high-quality supplement. For example, take 300-375 mg of magnesium per day to improve your sleep.

 

For natural supplementation, eat more foods rich in magnesium, for example:

  • Nuts and seeds
  • Dark, leafy green veggies like spinach, kale, and watercress
  • Legumes, for example, black beans, kidney beans, and chickpeas
  • Whole grains – brown rice, oats, and quinoa
  • Seafood, like salmon, mackerel and tuna
  • Tofu
  • Dark chocolate

 

Groups of people with a higher risk of magnesium deficiency include:

  • People with digestive diseases: If your digestive tract has issues, it can prevent your body from absorbing vitamins and minerals properly, causing deficiencies.
  • People with diabetes: There is a link between insulin resistance and diabetes and excess magnesium loss.
  • Older adults: The diet older adults eat often lacks sufficient magnesium, unlike younger adults. Their bodies may also be less effective at absorbing the mineral.
  • People with alcohol dependence: Magnesium deficiency is quite common among people that drink heavily.

The bottom line is that you need to be getting enough magnesium to experience good sleep and if not, insomnia problems may make life difficult for you.

 

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