Do you have insomnia? This mineral is key to improving sleep quality
Chronic insomnia is one of the worst experiences that our body sometimes undergoes. Not only is it frustrating to see how the hands of the clock continue to rotate without rest, it is also terrible the next day, when you are not feeling well for not having rested enough. In addition there is not a single one, there are different types, normally cataloged in three: reconciliation insomniathat is, those who find it difficult to fall asleep at the beginning of the night and take more than 30 minutes, maintenance insomnia, with frequent awakenings with which it is difficult to go back to sleep, and finally, that of wake up early, for those who wake up before the alarm goes off.
A good rest is always necessary to feel good and that our health does not suffer. In the long run, little sleep takes its toll. Sometimes it is important to follow some routines and tips: always get up and go to bed at the same time, not exercising before sleeping, taking a hot bath, not looking at screens for an hour before or keeping the room temperature around 21ºC. Meditation, on occasions when our mind does not stop spinningIt can also be a good ally. But perhaps we do not realize how important it is, also, to eat properly.
The human body needs magnesium in large quantities because it does not produce it, therefore it has to come from an external source
Psychologist Michael J. Breus He explains it in a recent article in the medium 'Pychology Today': "It is not uncommon for people, especially women, to have low levels of magnesium. Many people who come to my office benefit from a diet that increases the intake of it, and some ask me if it really serves to sleep better. The truth is that Optimal magnesium levels protect metabolic healthThey stabilize mood, keep stress under control, promote better sleep, and contribute to heart and bone health. Few elements in the diet have so many effects on the body. "
What is it and where do we find it?
It is an essential mineral that the human body needs it in large quantities because it does not produce ittherefore it has to come from an external source. In addition to regulating the transport of other essential minerals such as potassium, it also helps bone development or plays a fundamental role in Energy production. In the same way, on some occasions it can also serve to curb problems derived from cholesterol or coronary artery diseases. The foods in which you can find it are:
- Dark green leafy vegetables
- Seeds and nuts
- Pumpkin and broccoli
- Dairy products
- Whole raw grains
And to sleep?
Now we know what foods we can find that magnesium source which is so necessary to us, but how does it really affect the quality of sleep? According to Breus himself: "People with low magnesium content often they experience restless sleep, and wake up frequently at night. Magnesium plays a role in supporting deep sleep and helping those suffering from restless leg syndrome.
If you have insomnia or stress problems and want to combat it, the ideal is a dose of 100-350 mg per day. Consult a doctor first
Magnesium deficiency is associated with increased stress and anxietyIt has been shown to be effective in relieving symptoms of mild or moderate depression as well as some headaches and lower back pain. Now, if you are thinking of taking supplements to alleviate these problems, always remember that you should consult a doctor first. According to Breus, the ideal if you want to combat insomnia and stress, the best is a dose of 100-350 mg a day. In general, adults tolerate it well, but in high doses it can produce side effects, so it is always necessary to speak to a doctor before.