Learn how this mineral can be an excellent component for a good night’s sleep.
With such busy and stressful routines associated with unhealthy habits, it is normal for people to have insomnia. The good news is that there are components that help reverse this picture, such as magnesium. Find out why taking magnesium for insomnia and check out how it can end this problem, along with some changes inhabits.
Magnesium Cures Insomnia?
Magnesium is a very important mineral for the treatment of insomnia because it stimulates the production of serotonin which is a neurotransmitter responsible for reducing anxiety, one of the main causes of sleep disorders. In addition, it promotes muscle relaxation that makes it easier to fall asleep, as muscle tension is a common problem due to daily stress.
Another important aspect of magnesium for insomnia is that it works as a stimulant for the production of the sleep hormone, melatonin. Thus, with proper melatonin production, it becomes much simpler to fall asleep fast and sleep soundly.
Remember that this mineral binds with receptors on the nerves to prevent excitatory signals provided by calcium and glutamate. If it were not for this mineral, the body would be in a constant state of excitement, which would lead to cell death. Therefore, magnesium deficiency also makes the person more agitated and unable to sleep properly.
How and when to take
You can use this mineral for your daily diet, with the consumption of nuts, bananas, and avocados, as well as other ingredients. Another option is magnesium supplementation, but it requires greater control and should be directed by a doctor.
The recommendation is that you take this supplement and consume carbohydrates that will increase the bioavailability of this mineral in the body. In addition, it is important that you do not eat fiber, oxalates, and phosphates in parallel, as they may end up hindering the absorption of this nutrient.
Alcoholic beverages and caffeine should not be taken in parallel either. Therefore, you can consume this supplement with lunch or afternoon snack, following the recommendations above.
Other Tips To Fight Insomnia
In addition to magnesium consumption, there are other measures that can contribute to a good night’s sleep. They all explore muscle or nervous relaxation based on biology and behavioral aspects. So know which habits to cultivate and which ones to discard before bed.
1. Read a book
Reading a book will provide relaxation for your body and mind as it will slowly slow down the body’s functions as if it were prepared for bedtime. Be careful with the book genre though, as it is no use reading suspense or horror books as they will release cortisol into your body and make your muscles tense.
2. Set a time
Try to set a specific time for you to sleep so that your body is properly programmed into a habit. When this happens, melatonin will be released automatically at this time, which will give you a feeling of sleep.
3. Avoid electronic gadgets
The emission of light from electronic devices, such as mobile phones and television, makes it difficult to fall asleep. This is because the excess of visual and sound stimuli influences the production of melatonin, reducing it and promoting greater excitability of the body.
4. Avoid Caffeine
Caffeine is extremely stimulating and has a direct influence on neurotransmitters, which causes it to disrupt proper melatonin production. So, avoid cola, coffee, green tea, and artificial energy sodas. This component stimulates the body’s excitability and promotes greater restlessness before bedtime, and aggravates anxiety symptoms that promotes a very high level of mental arousal and muscle tension.
5. Mattress Quality
Beware of mattresses that have irregularities in their surface or problems involving foam or springs as these problems cause the surface to become uneven, with varying holes in the mattress. This is very difficult to fall asleep because it does not let the spine get straight and also – most often – does not allow the person to achieve deep sleep.
6. Avoid Night Workouts
Testosterone stimulation and the body’s excitability after exercise is excellent for maintaining your mood throughout the day. However, its practice at night causes the person to be agitated and often have trouble falling asleep.
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