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Magnesium for Sleep and Relaxation

Magnesium for Sleep and Relaxation

Sleep problems have become more and more common among the adult population. Insomnia and poor sleep quality can leave you feeling fatigued, unambitious and unmotivated.

It can also be detrimental to your ability to perform and focus on everyday tasks. Lack of proper sleep has even proven to cause accelerated skin aging and a host of other health problems.

 
Insomnia Statistics for Adults over 18:

.30-35% have brief symptoms of insomnia

.15-20% have a short-term insomnia bout that lasts less than 3 months

.10% have a chronic insomnia disorder, which occurs at least three times per week for at least three months.

Common Symptoms of Insomnia:

.Fatigue

.Inability to focus

.Poor Memory

.Mood Swings

.Low Motivation or Energy

.Depression [1]

What Causes Insomnia?

.One of the most common reasons people have problems sleeping is vitamin and mineral deficiency.

.If you're not getting the proper nutrients and vitamins from your daily regiment, this can undoubtedly impact your ability to sleep longer and more comfortably.

Below are Common Mineral Deficiencies that Lead to Lack of Sleep:

.Potassium

.Vitamin D

.Melatonin

.Vitamin K2

.Magnesium

Which of these is the most common? Magnesium.

Studies show that roughly 80% of Americans are magnesium deficient. Most processed and fast foods that people have grown accustomed to eating, simply do not have an abundant amount of magnesium.

Magnesium for Sleep and Relaxation:

Magnesium is well known for its ability to improve sleep. Studies have shown that magnesium can help naturally decrease cortisol, which is a stress hormone that keeps your body from being able to slow down.

Magnesium deficiency can prohibit your muscles from resting, leading to issues such as muscle spasms and restless leg syndrome.

Eating foods high in magnesium can help your muscles relax and can promote a stress-free way to unwind after a long day.

It can also help your body and mind to be in sync, leading to a state of deep sleep and calmness. [3]

There are many natural ways to get a sufficient intake of magnesium on a daily basis. We put together a list of 6 foods that are high in magnesium. Getting magnesium from food is the optimal way to get this beneficial mineral. 

Here are our 6 Top Rated Sources of Magnesium:

  1. Dark Leafy Greens: Greens offer a wealth of vitamins and minerals and are high in antioxidants. They are also low in calories and help support a strong metabolism.
  2. Nut and Seeds: Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans.[4]
  3. Bananas: Bananas are one of the best sources of starch, healthy carbs and magnesium. Bananas also offer a high dose of potassium which a strong electrolyte that manufactures energy. Bananas can also help lower blood pressure. A great source to help with low energy and fatigue.
  4. Tofu: Tofu is also a strong source of magnesium and is a great vegetarian option.This vegetarian soy protein source is high in calcium and iron, which is important for red blood cells production.
  5. Milk: It offers about 27.8 mg of magnesium per cup. It provides about a third of your daily recommended intake of calcium, vitamin D, protein and vitamin B12. Almond or rice milk are perfect substitutes for people with a dairy allergy.
  6. Black Beans: Black beans are a powerful source for magnesium. Just one cup delivers 120 mg! This is about 30% of your daily recommended value. It also a very strong source of fiber, vitamin B1, phophorus, manganese and protein. Black beans are one of our favorite top rated superfoods. [5]

 References:

1. Insomnia Awareness Day Facts and Stats, www.sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats.

2. “Tips for Sleeping Better | Vitamins & Minerals.” Mercola.com, articles.mercola.com/sites/articles/archive/2013/08/15/nutrients-better-sleep.aspx.

3. “A Common Mineral Deficiency That Contributes to Insomnia.” Magnesium and Insomnia - ProgressiveHealth.com, www.progressivehealth.com/magnesium-deficiency-and-sleep-problems.htm.

4. Strong, Debbie. "8 Foods High in Magnesium." EverydayHealth.com. N.p., 24 June 2015. Web. 13 July 2017.

5. "13 Magnesium-Rich Foods." Health.com. N.p., n.d. Web. 13 July 2017




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