Magnesium is unique for sleep due to its calming effect on the nervous system as it is known as the anti-stress mineral, a natural tranquilizer. Seniors take a magnesium supplement to decrease the release of cortisol which can disrupt sleep. Cortisol is released when people are stressed, stress depletes magnesium, and taking magnesium reduces stress. Read more about how cortisol affects your sleep: http://asleepeasy.com/asleep-easy-to-lose-weight/
When your magnesium levels are low it could result in muscle cramps. When we sleep our muscles are preparing for the next day’s activities by contracting and relaxing. Without enough magnesium the muscles cannot fully relax causing muscle cramps. Magnesium eases anxiety and relaxes muscles to improve overall sleep.
Magnesium supplements are available in capsules, tablets or powder and studies suggest that a dose of 250 milligrams can induce sleep. Foods rich in magnesium are green leafy vegetables such as spinach because magnesium is in the center of the chlorophyll molecule. Note: processed food such as white flour, the magnesium rich germ and bran are removed. In fact, in many modern diets include highly processed foods and these processes deplete magnesium. Did you know that tap water contains magnesium? Hard water contains more minerals including magnesium than soft water.
Other green leafy vegetables and spices such as broccoli, lettuce, paprika, basil, parsley and lemongrass contain high amounts of magnesium. Whole grains, nuts, beans, fish, fruit and tomato paste are also good sources. Some foods that may not be on your diet like chocolate pudding, milk chocolate and dairy products, but they are a way to include magnesium. Pumpkin and pumpkins seeds are not only a rich source of magnesium they also contain tryptophan which will make you drowsy. Cocoa and coffee are important sources of magnesium but don’t drink caffeinated beverages too close to bedtime as they may keep you awake.
Here is a list of foods rich in magnesium:
Nuts:
Almonds
Brazil nuts
Cashew nuts
Coconut, dried
Hazelnuts, filberts
Peanuts
Pine nuts
Sesame seeds
Walnuts
Grains:
Barley, Whole grain
Oat bran
Rice, brown
Wheat flour, whole
Whole wheat bread
Cornmeal
Millet
Quinoa
Oatmeal, cooked
Rye flour
Wheat bran
Wheat germ
Shredded wheat
Chocolate Candy Bar
Vegetables:
Aritchoke
Avocado, California
Avocado, Florida
Beans, black
Beans, kidney
Beans, Lima
Beans, navy
Beans, pinto
Beans, refried
Beans, white
Beet greens
Broccoli, frozen
Broccoli, raw
Chick peas, garbonzos
Cowpeas, black eyed
Kale, boiled
Lentils
Okra, cooked
Parsnips
Peas, frozen
Pumpkin, canned
Pumpkin seeds
Seaweed, kelp
Seaweed, Spirulina
Soybeans
Spinach, canned
Spinach, cooked
Squash, summer
Sweet potatoes, canned
Swiss chard
Potatoes
Tomato paste
Turnip greens
Fruits:
Banana
Figs, dried
Kiwi
Dairy:
Tofu
Soy milk
Cow's milk, 2%
Chocolate milk
Fish:
Halibut, broiled
Oysters
Rock fish
Scallops
Tuna, broiled
Meat:
Beef, ground
Beef, tenderloin
Chicken breast
Chicken, dark meat
Ham
Turkey breast * has tryptophan
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra, frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash 1 oz (142 seeds) 151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat3/4 cup 24
Whole grain cereal, cooked 1 cup 56
Whole wheat bread 1 slice 24
USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg)
It is often recommended when taking calcium supplement that you take a magnesium supplement to avoid bone spurs and headaches. In fact taking magnesium you can improve your absorption of calcium to avoid osteoporosis as well as promote easy sleep. Magnesium sleep supplements are generally inexpensive. Sleep Minerals II contains six types of calcium and three forms of magnesium and is a safe, natural herbal supplement. Contact your doctor before taking any supplements to avoid an interaction with other medication or health issues. The content in Magnesium and Sleep Part 2 – Foods Rich in Magnesium is for information purposes only, intended to raise the awareness of different solutions for sleep disorders and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional.
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