In our continued quest of finding ways to have the deepest and best sleep, we are uncovering the magic of magnesium. If you are unfamiliar with magnesium, it is an important mineral, critical for our bodies function, and is used in more than 600 cellular reactions. We obtain magnesium through our foods (think: spinach, almonds, edamame, avocado, dark chocolate) and yet, studies tell us that nearly half of Americans do not get the daily required amount! Magnesium already has an incredible reputation and is now coming in hot in the supplementary world, with it forecasted to overtake calcium sales by 2024. The benefits of magnesium include normalizing blood pressure, maintenance of healthy bones, heart health, reducing inflammation and its latest benefit is found within relaxation and sleep.
Behind Magnesium’s Magic
Being deficient in magnesium has been studied as a factor behind poor and restless sleep and can even worsen insomnia. Anybody can be deficient, but folks with digestive diseases, diabetes, alcohol dependence and/or older folks are at a higher risk of being deficient.
Magnesium works to activate the parasympathetic nervous system, which aids in relaxation and by regulating neurotransmitters, which tells the body to unwind, and melatonin, the hormone that controls sleeping/awake cycles. The magnesium then binds to the gamma-aminobutyric acid receptors (GABA), essentially the captain of nerve activity that can lull our bodies to a calm state. Through its impressive ability to calm down the nervous system, magnesium can invite your mind and body to relax for bedtime.
Thanks to the impact on the nervous system, magnesium is considered a great tool for mood management, particularly for people who live with anxiety and/or depression. Anxiety and depression are common impediments to a good night's sleep, which magnesium can help treat.
Once asleep, sufficient magnesium will keep you snoring the whole night through. One study which gave half the subjects 500mg magnesium and the other a placebo determined that the group who took magnesium had deep, uninterrupted sleep. Another study showed participants experienced, with magnesium, more regulated heart rates, decreased stress, and improved rest.
What amount of magnesium should I have?
The recommended daily amount for “average” women is between 310-320mg, 350-400mg for pregnant women and 310-360mg for breastfeeding women. It is always best to speak to your doctor to discuss dosage and use, for safest use, as it can interact with certain medications particularly antibiotics and can have light side effects such as nausea, cramping and/or diarrhea.
One of the best ways (and safest) to get magnesium for sleep and pain reduction is the 8 Sheep Organic Magnesium lotion, made with 100% natural ingredients. You only need to massage a little to your pain areas (feet, shoulders, neck) before bed, and instantly you’ll be taken on a relaxing journey to sleep. It’s safe and adored by pregnant women but is great for anyone.
Magnesium is vital to our bodies function and can be found in healthy diets, but if your sleeping is poor and impacting your daily life, magnesium supplements might be the right fit for you. It works best in conjunction with other healthy bedtime habits, like nighttime journaling, lack of screens and time to unwind. Ready to experience the magic of magnesium?
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