Magnesium, an essential mineral involved in many bodily functions, is getting a lot of attention for its role in sleep. New research shows a strong connection between magnesium deficiency and sleep problems, particularly insomnia. Let's dive into how magnesium affects sleep, what happens when you're deficient, and how your diet can remedy it.
Magnesium is crucial for over 300 biochemical reactions in your body, including muscle and nerve function, blood sugar control, and protein synthesis. It's also key for regulating neurotransmitters that help you sleep.
A study conducted by Depoortere, Françon and Llopis (1993) investigated the effects of a magnesium-deficient diet on sleep patterns in rats. They found that magnesium deficiency led to more wakefulness and disrupted sleep, with the rats showing more light sleep and irregular brain activity. The findings of this study highlights how important magnesium is for keeping your sleep patterns normal and your brain calm during sleep.
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In a related study conducted in 2012 which served as a clinical trial focused on elderly people with primary insomnia. Participants who received 500 mg of magnesium daily for eight weeks slept better. They fell asleep faster, slept longer, and woke up less often. Additionally, their bodies showed increased levels of sleep-friendly hormones and lower levels of stress hormones, all linked to better sleep quality.
Now, let’s look at how we can incorporate foods with adequate amount of magnesium in our diet. Here are some of our local foods rich in magnesium that you can easily fit into your diet:
Okra: It is better consumed as a soup
Beans: Types like black-eyed peas and brown beans are great.
Yam: Especially white yam
Plantains: Both ripe and unripe plantains are good sources of magnesium
Groundnuts (Peanuts)
Sesame Seeds: Often used in dishes like egusi soup.
Cocoa: Nigeria produces a lot of cocoa, which is high in magnesium
Magnesium deficiency can sneak up on you and mess with your sleep. But the good news is that you can improve your sleep quality by making sure you get enough magnesium.
Studies reviewed earlier in the article show that magnesium can help you sleep better, making it a natural remedy worth considering if you have trouble sleeping.
By adding magnesium-rich foods to your diet or considering supplements, you can boost your sleep and overall health.