We all know that magnesium is a chemical element and its symbol is Mg. Magnesium is considered the ninth most abundant element on the planet.
Also, it is one of the most important minerals and it is very beneficial for us humans. This mineral is essential for the production of energy from foods, it helps build bones and it can treat headaches, asthma, chronic pain, etc. Magnesium has also been related to a reduced incidence of hypertension, heart disease and diabetes. But, did you know that magnesium can also treat sleep disorders?
Do you also have problems with sleeping? Do you wake up several times during the night and you can’t fall asleep easily? If you have any of these problems, you may have a magnesium deficiency, so this article will be very useful for you.
Just continue reading and we will tell you if magnesium is beneficial for sleeping and how it can help you sleep better. We will tell you what is magnesium deficiency and how you can treat it. Also, you will find out more about calcium and magnesium balance in the body and which foods are rich in magnesium. So, let’s start.
Can Magnesium Help You Sleep?
If you are also wondering if magnesium can help you sleep, the answer is yes. Magnesium can help you sleep. It is known that magnesium helps in calming the nerves and relaxing the muscles, which can help you fall asleep much easier.
Also, magnesium helps you sleep longer and better. An improved sleep is one of the most important health benefits of this mineral. But, what will happen if there is not enough magnesium in your body? Now we will tell you something more about magnesium deficiency, its symptoms and consequences.
Magnesium Deficiency, Its Symptoms and Consequences
What is actually magnesium deficiency? Magnesium deficiency refers to an inadequate intake of dietary magnesium or to an impaired absorption of magnesium. This condition can result in many diseases. Many people are deficient in magnesium and most of them probably don’t know it. Magnesium deficiency can have many consequences and one of them is bad sleep.
Other symptoms of magnesium deficiency are weakness, leg and stomach cramps, fatigue, loss of appetite, poor memory, irritability and many others. You may also experience migraine, periodic limb movement during sleep or restless leg syndrome.
Many people are wondering why they can’t fall asleep or why they wake up repeatedly during the night. Also, it is possible that you have been sleeping 8 hours but you feel like you didn’t sleep at all. Well, have you ever wondered why it happens? It is proved that sleep stages lose their harmonic order and become unpredictable without neuroprotective actions of magnesium.
Also, magnesium is important because it stimulates melatonin synthesis and melatonin is known as a fundamental sleep hormone. The production of melatonin is falling down with aging. In this case it is necessary to take large amounts of magnesium-rich foods, because this mineral will increase the melatonin level in the body.
When you don’t consume enough foods that are rich in magnesium you may be nervous, which can have negative impact on your sleep. Magnesium deficiency can also cause the release of certain stress hormones in your body. It means that when you are stressed, cells in your body release magnesium into the blood and magnesium is being excreted in urine. This way, the more stressed you are, the more magnesium will be lost from your body.
Magnesium is especially beneficial for post-menopausal women. It is known that post-menopausal women usually have poor sleep quality, so they need to consume larger amounts of magnesium. If you eat magnesium-rich foods or if you take magnesium supplements all menopausal symptoms will certainly be reduced or alleviated. Also, a quality of sleep will be significantly improved.
Calcium and Magnesium Balance
Do you know how much the balance of calcium and magnesium in your body is important for your health? Well, magnesium is essential for regulating the levels of calcium. Supplies of these minerals must be renewed all the time in order to maintain a healthy nervous system.
When there is not enough calcium in the body, nerves cells stop functioning. It is known that magnesium calms the nerves and induces sleep. Magnesium helps the muscles relax, while calcium is important for muscle contractions. When magnesium levels in your body are low, you will experience irritability, nervous fatigue and some other similar symptoms. Calcium levels in the body increase when you are under stress and then your muscles tense.
Magnesium will push calcium out of your body cells and the muscles will relax this way. But, if you don’t consume enough magnesium-rich foods, the muscles will tense more and more, under the influence of calcium.
Actually, we can say that too much calcium can exhaust magnesium levels.
Studies have shown that loss of sleep may cause high blood pressure and other health issues.
Also, it is proved that eating more vegetables, fruits and low fat dairy products rich in magnesium will help to lower high blood pressure. Of course, when your body is relaxed, you will sleep much better.
Foods Rich In Magnesium
Now when you know how much magnesium is important for your sleep and for your overall health, we are sure that you will try to eat more foods rich in these mineral. But, what are the foods which are a great source of magnesium? These foods are wheat bran, kidney beans, lima beans, broccoli, spinach, nuts (hazel nuts, almonds, cashews) and many others.
Also, you can take magnesium supplements that will help you sleep better. In this case it is recommended to take magnesium supplements about 45 minutes before you go to bed. Of course, it is necessary to check with your doctor how many milligrams of magnesium you should take every day.
You have seen in this article that magnesium has a lot of health benefits. One of the most important is, of course, an improved sleep. If you have problems with sleeping, you should increase the intake of magnesium in your diet. Now when you know which are the foods rich in magnesium, we are sure that you will include them in your diet.
Also, you can use some oral supplements, but it is best to seek an advice from your health provider.
As we have already said, if you don’t take enough magnesium, it may lead to numerous symptoms and diseases. In order to avoid any health issues, you should consume magnesium-rich foods regularly.
Keep in mind that this mineral will eliminate insomnia and provide you a better sleep. Also, magnesium will improve your overall health.