Sleep, Restful Sleep
We are all aware that melatonin is great as a sleep aid. But many do not realize that by taking magnesium with melatonin you are doubly helping your body adjust to the proper sleep cycles for you. Magnesium and melatonin do not interact with each other. Therefore, it is perfectly OK to take them both at the same time.
Our bodies need magnesium as it is one of our seven essential macrominerals. The seven required macrominerals are calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Notice they are macrominerals, not trace minerals, of which we only need, exactly, a trace of.
Please be aware of some of the contraindications of taking too much magnesium. Remember, too much of a good thing is not a good thing.
After much research, those in the know believe that magnesium helps everyone get a great restorative night’s sleep. The magnesium helps to promote regular sleep as well as regulate your sleep cycles. It acts as a sleep aid in that it helps to relax your muscles. It is a known fact that without any magnesium you will have a difficult time sleeping.
Magnesium sends signals from your brain encouraging your body to be calmer and more relaxed, thus allowing you to fall asleep more easily. By promoting regular sleep, magnesium will help you to wake up feeling refreshed and ready for whatever your day throws at you.
Foods High in Magnesium
Magnesium can be taken as a supplement if your diet is not rich in foods high in magnesium. The amount of magnesium recommended for your body is in the article Magnesium Normal Range or can be located at the National Institute of Health.
Foods that have magnesium include:
Grams per Serving
|Percent of Daily Value|
|Pumpkin seeds, 1 oz||5.5||37|
|Almonds, dry roasted, 1 ounce||3||19|
|Spinach, boiled, ½ cup||3||19|
|Cashews, dry roasted, 1 ounce||3||18|
|Peanuts, oil roasted, ¼ cup||2||15|
|Cereal, shredded wheat, 1 serving||2||15|
|Soymilk, plain or vanilla, 1 cup||2||15|
|Black beans, cooked, ½ cup||2||14|
|Peanut butter, smooth, 2 tablespoons||2||12|
|Potato, baked with skin, 3.5 ounces||2||10|
|Rice, brown, cooked, ½ cup||1.5||10|
|Yogurt, plain, low fat, 8 ounces||1.5||10|
|Breakfast cereals, fortified 1 serving||1.5||10|
|Oatmeal, instant, 1 packet||1.2||9|
|Kidney beans, canned, ½ cup||1.2||8|
|Banana, 1 medium||1||8|
|Salmon, Atlantic, farmed, cooked, 3 ounces||1||6|
|Milk, 1 cup||1||6|
|Halibut, cooked, 3 ounces||1||6|
|Raisins, ½ cup||1||5|
|Bread, whole wheat, 1 slice||1||5|
|Avocado, ½ cup||1||5|
|Chicken breast, roasted, 3 ounces||.75||5|
|Beef, ground, 90% lean, pan broiled, 3 ounces||.75||5|
|Broccoli, ½ cup||.5||3|
|Rice, white, cooked, ½ cup||.33||2|
|Apple, 1 medium||.33||2|
|Carrot, 1 medium||.25||2|
The table lists the food as well as the estimated daily value needed. You do not need much of the foods listed to get the added benefit of magnesium in your diet, The next time you look for something to snack on, consider pumpkin seeds, almonds. cashews, or peanuts.
Magnesium and Melatonin Supplements
Supplements will help with your intake of magnesium and melatonin, but you should try to get some if not most of the daily required minimum values in your diet. Here are two supplements that will help you:
The pineal gland in the brain produces the hormone melatonin. This hormone is very efficient as a sleep aid as it keeps our circadian rhythm balanced. Having a circadian cycle simply means that our biological processes run on a 24 hour cycle.
When it is light, the production of melatonin drops. When we are exposed to bright lights in the evening or are not exposed to enough light during the day, our body’s normal melatonin cycles are often disrupted. Thus, balance is always important. We know that it is always difficult to find that harmony.
The types of light you are exposed to in the evening will also affect your circadian cycle. It may be beneficial to cut down on exposure to blue light in the evening. Making small changes in your lifestyle will make a huge difference in your ability to sleep at night.
Try some magnesium with your melatonin. Melatonin to regulate your sleep-wake cycle and magnesium to promote relaxation. Together they will help alleviate the factors that interfere with sleep. Everyone needs to wake up feeling refreshed. It is a good duo.
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