A Look at Magnesium as a Sleep Aid

A lot of people around the world do suffer from insomnia or any sleep disturbances. Having this kind of problem can upset anyone as it can affect one’s life rigidly. Anyway there are several solutions one can resort to in order to achieve a good quality of sleep. Prescription medications are there, likewise OTC drugs as well as herbal remedies. Additionally, there are many elements in nature that are considered to assist in having a good night’s sleep and this includes the macro-mineral magnesium. It is said that a deficiency of this mineral can lead to sleep disorders and interruptions. Symptoms which can be visible to an individual who has insufficient magnesium in his body are insomnia, anxiety, muscle spasms, irritability and restless leg syndrome

Magnesium as a Magnesium as a Sleep AidMuscle Relaxant

Since magnesium helps relax muscles, taking a supplement before bedtime can relieve insomnia. People who have sleep disorders due to occasional jumpy legs or they suffer from restless leg syndrome which keep them awake at night can benefit from magnesium supplement as this may minimize movement. A person who sleeps longer at night can bring more restful sleep.

Magnesium to Reduce Stress and Anxiety

A busy day at work can make one feel so tired that they cannot easily fall into asleep. Magnesium supplement has calming effects which is recommended for people who find it hard to fall asleep and staying asleep especially night time. Since magnesium reduces stress and anxiety, both body and mind can wind down and relax.

About Magnesium Supplements

Magnesium supplements are available to fill up deficiencies. They come in the form of capsules or in hot, vivacious liquids. Magnesium supplements are often combined with amino acids and the most widely available are magnesium asparate, magnesium glycinate and magnesium taurate. It is also sometimes attached to an organic acid and is available in the form of magnesium oxide and magnesium sulfate.

Recommended Dose of Magnesium

The dose of magnesium one may take is based on her age, sex and several factors. For infants and children whose age is up to 3 years, they can take 40-80 mg a day while children who are 4-6 years of age should take 120 mg a day. On the other hand, 7-10 years of age should take 170 mg per day. The recommended dose for adolescent and adult males is between 270 and 400 mg per day while 280 to 300 mg per day for adolescent and females. Pregnant women require a higher dosage which is 320 mg daily. It is necessary to consult a doctor prior to giving magnesium supplement in children.

Food Sources of Magnesium

The first thing that comes into one’s mind suffering from magnesium deficiency is to take supplements. What they don’t know is that they can also add magnesium rich foods into their diet to reduce the deficiency. Some of these foods include spinach and Swiss chard which are known as excellent sources of his mineral. Other good sources are summer squash, mustard greens, broccoli, halibut, peppermint, turnip greens and pumpkin seeds.

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