Lack of sleep or insomnia is some of the leading causes why a person complaints of depression and anxiety. Sometimes, we are unable to have a sound sleep for many nights consecutively. Thus, it makes us fall in the trap of anxiety and depression. There are many factors on which our sleep depends. However, sometimes making lifestyle changes prove to be unsuccessful in managing the proper sleep. Change in sleep pattern, changing room, involving in physical workout etc. are some of the factors that also fail in achieving peaceful sleep. After that, we only have a choice to depend on supplements and minerals to gain our priceless sleep back. (Also read: Pregnancy Diet: Know about the rich sources of Magnesium)
Magnesium is a mineral found on Earth and in various food particles. It helps the body in carrying out many functions of the body. According to the studies, our body uses it to carry out 600 cellular reactions. Magnesium helps to fight inflammation in the body, lowers down the blood pressure, helps to gain better sleep, keep the bones healthy and ensures proper functioning of the brain and heart.
How does Magnesium help us to sleep better?
Helps in relaxation: Our body needs relaxation of mind and body in order to carry out the various activities peacefully. According to the studies, Magnesium is the sole chemical involved in making the brain calm by activating the parasympathetic nervous system. Magnesium thus helps to regulate the neurotransmitter in the body. They are responsible for sending signals to the brain and the nervous system itself. It even regulates our sleeping cycle. Besides this, magnesium also helps to relax the nervous system which helps the mind to take rest and sleep. It also helps the Gamma-aminobutyric acid receptor in the body to give some rest to teh activities of the nerves.
Improves the quality of sleep: Magnesium helps to get good quality of sleep. The minerals present in our body affects the nervous system of the body to such an extent that it even interferes with the sleep pattern of a person. There are two hormones in our brain that regulate sleep which is renin and melatonin. Thus, we should consume magnesium in a sufficient quantity to get the best sleep. (Also read: What are the signs that suggest our body needs help)
Keeps the brain out of anxiety and depression: When we face anxiety issues, deficiency of magnesium is one of the major factors. It causes confusion in the brain and keeps the brain thinking about something or the other. Sufficient amount of magnesium helps the brain to keep away from overthinking and anxiety.
How to take magnesium in order to have a better sleep?
According to the Institue of Medicine, an adult women body requires 310-360 mg of magnesium. However, an adult male body requires 400-420mg. Magnesium is present in water and green leafy vegetables, fish, nuts and various fruits. If you are suffering from prolonged insomnia, try to incorporate these things into your diet and see the effective results. However, there are no instances to recommend a strict amount of magnesium to the body. Thus, eat magnesium rich food in great proportion to deal with the problem of sleep deprivation. (Also read: What are the various food items we should avoid eating during winters)