Most of us know that getting a good night’s sleep is key to feeling our best the next day, but putting this into practice can be challenging.
However, not everyone knows the important role that magnesium plays in our sleep quality. Let’s explore the vital role of sleep and magnesium in our overall health and how they work together to promote wellness.
Sleep and Optimal Circadian Rhythms
Adults need at least 7 hours of sleep for good health and well-being. But, as CHEK Practitioners know, Paul recommends that eight hours is optimal, and getting to bed by 10:30 p.m. helps to balance circadian rhythms and optimizes the production of growth and repair hormones.
Yet many people struggle with poor sleep habits and lack quality sleep, as an estimated 50-70 million adults in the U.S. suffering from chronic sleep and wakefulness disorders. In fact, the problem is so pronounced in Generation Y that Millennials are often referred to as The Tired Generation.
Not sleeping well can cause impaired cognitive function that feed into challenges with attention and memory deficits, decision-making and reaction time. This can impact work performance, school performance and daily activities like driving. In addition, sleep deprivation can contribute to mood disorders such as anxiety and depression.
Disrupted sleep cycles may often be due to work overload, or family commitments that prevent people from stepping back and re-prioritizing themselves and their lifestyle. In an effort to combat the effect of poor-quality sleep, many people fuel themselves with caffeine to stay awake during the daytime and rely on medications to help them fall asleep at night, repeating this cycle daily.
One of the common “natural” supplements people use for sleep is melatonin. Although it does not have many of the side-effects of prescription sleep medications, melatonin can leave you groggy when you wake up.
The CHEK approach to better sleep revolves around lifestyle changes. When you prioritize relaxing before bed, going to bed by 10:30 pm, avoiding caffeine and stimulants after lunchtime and turning off screens at least 30 minutes before bed, your sleep quality will improve naturally.
Magnesium and Its Important Role in Sleep and Overall Health
Although our bodies need magnesium for several functions, we don’t produce it naturally and rely on getting it through our diet or supplements. These seven types of magnesium benefit different tissues and organ systems.
- Magnesium Chelate: Supports muscle building and recovery.
- Magnesium Citrate: Helps arterial stiffness in obese individuals.
- Magnesium Bisglycinate: Known to reduce stomach symptoms.
- Magnesium Malate: Helps with migraines, chronic pain and depression.
- Magnesium Sucrosomial: Produces energy and supports bones.
- Magnesium Taurate: Vascular-protective.
- Magnesium Orotate: Enhances recovery, power and performance.
Magnesium protects against several chronic diseases, including type 2 diabetes, heart disease and stroke. A review of studies published in the journal Nutrients found that magnesium intake was inversely associated with the risk of these diseases.
Magnesium is also a vital mineral that helps reduce stress and achieve quality sleep, directly affecting our bodies and minds. Magnesium helps your body maintain healthy levels of GABA (Gamma-aminobutyric acid), allowing for more restorative sleep, so a deficit of this element may lead to disrupted sleep-wake cycles.
For those looking for a restorative night’s sleep, it is a good idea to ensure your intake of magnesium is sufficient! A study published in the Journal of Research in Medical Sciences found that magnesium supplementation significantly improved sleep quality in elderly adults with insomnia.
The Recommended Dietary Allowance (RDA) of magnesium is 310-320 mg for women and 400-420 mg for men. You can get magnesium from natural sources by eating these foods:
In addition, you can use a high-quality supplement, such as Magnesium Breakthrough by BiOptimizers, which offers the full spectrum of these aforementioned kinds of magnesium. When you combine this with BiOptimizers Sleep Breakthrough, both will help you fall asleep in minutes, experience deep, high-quality sleep and wake up refreshed and restored, without the foggy-brain feeling of not getting enough sleep.
Right now, you can save 10% on Magnesium Breakthrough by BiOptimizers at this link and using the promo code PAUL10 at checkout. Also, save 10% on BiOptimizers’ Sleep Breakthrough at this link and using the promo code PAUL10 when you’re ready to check out.
- Pharmacy and Therapeutics (P&T)
- How to Eat Move and Be Healthy (now available as an ebook)
- Sleep Centers of Middle Tennessee: Millennials: The Tired Generation
- Early Bird: The Benefits of Magnesium for Better Sleep
- BMC Complementary Medicine and Therapies
- Harvard T.H. Chan School of Public Health
- Your Water Choices - June 7, 2023
- The Nutritional Powerhouse: Unleashing the Benefits of Omega-3 Fatty Acids from Fish Roe - May 25, 2023
- Sleep and Magnesium Benefits For Your Body and Mind - May 18, 2023