Supplement with Calcium and Magnesium for Better Sleep

If you are having difficulties getting to sleep, you might be quite desperate to find a solution. Without sleep, no one can function properly, and it can be difficult to concentrate or get anything done at all. You need proper sleep so that your body can repair itself and your brain can rest.

When people suffer from insomnia, it means that they are unable to fall asleep or to stay asleep for a long enough period of time to feel rested especially when that problem is something that is experienced for a continual amount of time.

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Sleeping pills are not healthy when they are taken over extended periods of time and can have a myriad of side effects including memory impairment. They also tend to remain in the blood stream and can make a person feel as though they are hungover.

A good alternative is to stay natural and supplement with calcium and magnesium for sleep.

The Effects of Calcium and Magnesium on Sleep

Many research type studies have been indicated that certain minerals are effective and natural sleep inducing aids. They can help people not only to fall asleep but stay sleeping throughout the night. If you have a deficiency of calcium and magnesium, it will cause you to awaken after several hours without being able to fall back asleep.

  • Calcium directly affects sleep cycles and higher calcium levels during deep levels of sleep including REM.
Girl sleeping in the bedroom

Calcium directly affects sleep

Sleep disturbances were shown to be related to the deficiency of calcium, and normal sleep patterns resumed once blood calcium levels normalize.

Calcium assists the brain to use amino acid tryptophan to create melatonin which is a substance which induces sleep. Dairy products contain tryptophan as well as calcium which is why they help to induce sleep.

Magnesium deficiency

Magnesium deficiency

When magnesium is deficient, one common symptom is chronic insomnia. Sleep is interrupted with several awakenings throughout the night. A diet that is low in aluminum and high in magnesium can assist with deeper sleep that is not interrupted throughout the night.

The ratio between calcium and magnesium needs to be balanced so when these are taken together it is better for overall health.

Supplementing with Magnesium

You might think that you are getting adequate amounts of magnesium in your diet but your body has a difficult time absorbing magnesium and in fact, only about 50% of the magnesium that you consume is absorbed.

Some people think that they should take magnesium supplements to aid them with sleep, but due to difficulties with absorption, you will never really get the full benefit of this supplement with oral supplementation.

Magnesium sulfate (Epsom salts)

Magnesium sulfate (Epsom salts)

A better way to access magnesium is to absorb it through your skin. The two most effective methods to achieve this are by taking a bath with Epsom salts or by rubbing magnesium oil on your skin before bed. Either of these methods will give you better access to magnesium than supplementing it.

Foods That Contain Magnesium

While green leafy vegetables are rich in magnesium, there are other foods that are also high in magnesium that you should consider adding to your diet. Those include:

1. Chard

8. Banana

2. Pumpkin Seeds

9. Yogurt

3. Spinach

10. Dark Chocolate

4. Almonds

11. Coriander + Artichokes

5. Black beans

12. Cashews

6. Avocado

13. Salmon

7. Figs

14. Goat cheese

Magnesium Foods

Top Ten Magnesium Foods

Eating a wide range of foods every day is important, but if you want to increase your magnesium intake, you should try to eat more foods from the list here. This method will ensure that you get the benefit and magnesium content from as many different sources as possible.

Along with the supplementation of magnesium and calcium, there are other things that you should do to ensure that you get a better night's sleep. These include:

  • Implement a relaxing pre-bedtime routine that makes you feel relaxed. This could mean taking a nice hot bath or shower and some meditation or light reading.
  • Consume less caffeine especially late in the afternoon.
  • Make your room cool, quiet and comfortable. Make sure that your mattress is of good quality.
  • Follow a consistent sleep schedule which will train your body to be ready for sleep at the appropriate time.
  • Avoid bright screens and lights before bed, in particular, computers, phones, and TVs.
  • Get regular exercise which can improve sleep. Try not to exercise right before bed because your body will be awake and you will not be able to relax.

It can be very upsetting not to be able to get a decent night's sleep. If you are experiencing difficulties with getting to sleep and staying asleep, then it is time to try eating better and supplementing in the ways described here.

How to get sleep better

How to get sleep better infographic

Once you start to look after your body with good quality food and supplements, you will start to notice a difference in your sleep patterns. If you are not good with sudden changes, try to implement a series of changes over a longer period of time. What you will notice is that these small changes will add up over time and you are going to see the difference once you start to get a better sleep at night.

  • It is very important to sleep well each night because it tends to affect everything about your body and how your brain functions

You will need to be consistent and work towards changing your routine with a view to the improvement of your daily reality.

Serena Jessica
 

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