Solve The Problem Of Not Getting Enough Sleep
We’ve all suffered from a night of fitful sleep. You know the drill; your head hits the pillow and suddenly you’re wide-awake – more awake then you’ve felt all day, perhaps. You close your eyes but your mind spins with ideas, worries and plans for the future. As the clock bends its way into the wee hours, you’re becoming more anxious with each ticking second. Why are you still not asleep? You want to make sure you’re getting enough sleep and without a few good hours you’ll be foggy and disoriented.
Stress Can Disrupt Sleep
Anxiety and stress can be major culprits for interrupting and/or preventing a night of sleep. These symptoms include a general feeling of tension, getting caught up in the past or future, feeling overwhelmed, or generally feeling “revved up.” In today’s go, go, go world, frequently experiencing anxiety and stress is becoming the norm. In fact, a study released this year shows Americans’ anxiety levels (especially as it relates to health, safety and finances) are increasing.
Prioritizing self-care practices is key for managing feelings of overwhelm and speediness. Often though, a primary recommendation on that list is, you guessed it, getting enough sleep. So, what do you do if not getting enough sleep is making you stressed and you know you need more sleep to stop stressing? For those who struggle with sleep, it often is a compounding problem.
Create A Routine
As sleep experts advocate, it’s important to begin winding down for your evening with a nighttime routine. This can include things like turning off screens, engaging in relaxing activities like stretching and writing, and prepping your senses by inviting in comforting objects and smells.
Another tip, that is sometimes not considered, is supplementation. No, we’re not talking about sleeping pills, but rather a natural vitamin that supports sleep. What is this miracle worker, you may ask?
The Incredible Benefits of Magnesium
Magnesium is one of seven essential macro-minerals that the human body needs to function optimally. It’s particularly associated with sleep-promoting, stress-reducing, disease-protecting benefits.
“I talk often with my patients about the importance of magnesium, and it’s critical—and sometimes under-recognized—role in sleep and overall health,” says Dr. Michael J. Breus, The Sleep Doctor. I’ve seen many patients benefit from increasing their magnesium intake, through diet and supplements. It’s not uncommon for people, especially women, to have less-than-optimal magnesium levels.”
What Magnesium Can Do For You
Sleep Better. Insomnia is actually a symptom of magnesium deficiency. You may also have low levels if your sleep is restless. Supplementing with magnesium can rid you of that feeling of not getting enough sleep and improve overall sleep quality.
Reduce Stress. Magnesium encourages general relaxation due to increasing GABA (gamma-aminobutyric acid) an important neurotransmitter in the central nervous system. Conversely, low GABA is associated with feeling more stressed and anxious.
Manage PMS. Studies show that getting enough magnesium can help reduce symptoms associated with PMS such as mood swings, irritability, anxiety and bloating.
These are just a few of magnesium’s benefits. Other perks include: helping to maintain bone density, regulating your heartbeat, addressing restless-leg syndrome, regulating blood sugar and metabolizing glucose, improving insulin sensitivity and relieving pain.
How Much Magnesium Do You Need?
Most doctors recommend between 100 and 350 mg daily. Start on the low end and gradually increase. Adverse effects of taking too much magnesium can be diarrhea, stomach upset and bloating.
What To Look For When Choose A Magnesium Supplement
In your supplement aisle, you’ll likely see lots of different forms of magnesium. Which one is best for you depends on what you’re taking it for. In general, to support sleep and relaxation, magnesium glycinate is your best bet.
Here’s a breakdown of the different types and forms of magnesium and their benefits.