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Friday, January 19, 2018

SLEEP: Magnesium and Naps

The letter S is key to good physical and mental health:
  • sufficient Sleep
  • less Stress
  • minimal Sitting
  • wonderful and safe Sex
My SIMPLE SOLUTIONS for Humanity delved into sleep, and this blog site has regularly preached on the importance.

Recently, I've been reading more and more about the role magnesium plays in sleep.  Magnesium is the 7th most prevalent element on Planet Earth, and 9th in our Galaxy.  Hydrogen is just about 75% of everything in the Universe, although, what is visible is less than 5% of what exists.  As light as aluminum might be, magnesium is only about 2/3 the density, and both are more and more being utilized in luggage.

To simplify from The Sleep Doctor (Dr. Michael Breus):

Better sleep. Insomnia is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder restless-leg syndrome.

Of course, you don't swallow the metal magnesium.  There are various compounds of this element:
  • Mg oxide:  found in supplement and is milk of magnesia:  little bioavailability, but cheap.
  • Mg citrate:  recommended as a supplement
  • Mg chloride:  has high bioavailability
  • Mg sulfate:  also known as epsom salts--you don't swallow this, you place a cup or two in a warm bath and soak--not so effective, but better than nothing.
  • Amino acid Mg chelate:  many varieties supposedly aids you in different ways, and the most expensive on this list
So which ones are good to aid sleep?  Mg citrate and Mg chelates (malate, succinate, fumarate).  Avoid Mg carbonate, sulfate, gluconate and oxide, which are cheap, but with low bioavailability.  But should you avoid pills and stick with good nutrition?

To quote Dr. Mark Hyman:

Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.  This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.  Eat:  Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.
I must have had a dozen postings on sleep, and here are but two:

Frank Apodaca (right) from The Sleep Judge, saw that posting and indicated that his blog site recently published The Surprising Health Benefits of Napping by Starlene Newcomb (left).  I highly recommend this article, for the composition is readable with graphics.  If you never napped before, this might change your mind.  Myself, I'm next  off to take a nap.

Tropical Cyclone Berguitta lashed Mauritius and La Reunion, but there were no fatalities, only floods and flight cancellations.


1 comment:

Steve Berke said...

I enjoyed reading this article. PLease continue publishing helpful topics like this. Regards, from