Magnesium for Sleep
Are you having problems quieting your mind down to fall asleep? Do you have lots of thoughts racing through your head? That has been my week. I’ve spent lots of time looking at our ceiling going through scenarios of the week’s events.
Although there is some amazing night time natural sleep aids, I’ve found that taking magnesium slows down my brain from over processing and helps my tense muscles to relax. I gently fall off asleep after taking 400 mg of Walmart’s Spring Valley Magnesium brand. Magnesium is crucial for the development of bone and also supports nerve, muscle, and heart health.* I’m not for sure the magic behind magnesium, but I do know it definitely works for me.
Magnesium can play an important part of sleep especially if you are magnesium deficient. By taking magnesium before you go to bed can help restore your magnesium levels so you can have a deeper healing sleep. According to different sources, magnesium can facilitate healthy levels of GABA; which is a neurotransmitter that supports sleep. High five from this farmwife!
The crazy thing is there is not a lot of research out about magnesium in relation to sleep. In fact, I found one research study that says that magnesium did not help with sleep quality. I guess there isn’t a lot of research out there to validate what I and others experience with magnesium. If you are struggling with counting sheep, then maybe you might want to give magnesium a try even if there is a lack of research to back it up.
Another good point is that it is important to try to sleep with the goal of at least eight hours of sleep at night starting at 10:00 pm. So I don’t remember where I read this or heard it, but the body’s best time for regenerative sleep is from 10:00 pm to 2:00 am. If there was a “dark web” for alternative medicine, I would probably say I got it from there. But, Google says it is from the Dr. Oz show. Anyway, I’m straying from my subject. If your thoughts are racing from 10:00 pm to 2:00 am, you are not getting in the regenerative sleep your body so desperately needs. That is where magnesium may come to the rescue for you.
Please be warned that magnesium is sometimes prescribed as a laxative if one is having constipation. I haven’t had a problem with the dosage I am taking. It just keeps me regular like clock-work. I know. That is way too much information about me. Doses above 350 mg can cause loose stools and diarrhea.
According to the Therapeutic Research Center, the daily Recommended Dietary Allowances (RDA) for elemental magnesium general dose is: 400 mg (men) and 310 mg (women) age nineteen to thirty and 420 mg (men) and 320 mg (women) for people above 30 years of age. One can have too much a good things so make sure you don’t take more than the recommended dose to avoid magnesium toxicity.
I’m going to leave you one final thought to ponder when you can sleep. When I put my kids to bed, I tell them that the body’s healing time is from 10:00 pm to 2:00 pm. Our daughter always smartly responds, “How do you know what time zone that is?”
Sweet Dreams & Blessings, Herbal Farmwife
DISCLAIMER: This information should not be considered to be healthcare advice, medical diagnosis, or treatment. This information is not intended as a substitute for advice from your physician or other healthcare professionals. Always consult a healthcare professional first before trying any herbs, spices, vitamins, or minerals mentioned in this posting. This information is merely a discussion of “thoughts” among friends. Please note that none of these statements have been evaluated by the USA’s Food and Drug Administration.
Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press, 1999. Available at: http://books.nap.edu/books/0309063507/html/index.html.
Scholey A, Benson S, Gibbs A, Perry N, Sarris J, Murray G. Exploring the effects of Lactium and zizyphus complex on sleep quality: a double-blind, randomized placebo-controlled trial. Nutrients. 2017 Feb 17;9(2):E154.