Brain and Sleep Health

Stress Sleep Loop
When was the last time you slept like a baby? If it took you more than a minute to answer or you are still thinking, this post might be helpful for you. Stuck in the Sleep-Stress loop?  Sleep disturbances causing stress and stress in turn causing sleep disruption, can be a frustrating experience. You could be deficient in Magnesium. While many factors affect your sleep health, magnesium deficiency has been turning out to be one of the common causes of sleep disturbances of late. Let’s understand the relationship of Magnesium deficiency with sleep and stress in the write-up below. You may never know, it could be the answer to all your sleep problems here.

Magnesium
Magnesium is an essential mineral that also functions as an electrolyte in our body. Magnesium plays a vital role in a host of bodily functions including muscle contraction, nerve conduction, protein synthesis, hormone regulation, blood sugar and blood pressure management etc.  Despite having an essential role in many bodily functions, it has not received as much attention as it deserves.

Magnesium’s contribution to inducing sleep and stress relief is also commendable. While melatonin -the sleep hormone is more popular in the masses for sleep health problems, Magnesium for sleep is however is underrated in this category.
 
Magnesium for Stress
Magnesium regulates stress by reducing cortisol levels. Our body releases this stress hormone cortisol under stressful conditions as a fight-flight response. This cortisol increases blood sugar levels in order to provide more energy & it also increases alertness, temporarily suppressing other activities such as digestion, immunity etc. However, too much & too frequent rise in cortisol can lead to symptoms of anxiety & depression.

Additionally, magnesium helps alleviate stress by increasing the activity of inhibitory neurotransmitters and decreasing excitatory neurotransmitters. As the name suggests excitatory neurotransmitters act like super excited chemicals while inhibitory neurotransmitters are the calmer ones that slow down all processes. Magnesium suppresses a (stimulatory neurotransmitter )named glutamate that tends to interfere with sleep when produced in excess.

Magnesium for  sleep
Magnesium has been shown to provide beneficial effects in the case of restless leg syndrome, improving overall sleep quality and reducing the duration of falling asleep. It does so by regulating sleep hormones, relaxing the muscles and calming the nervous system.

Magnesium & Sleep Hormone (Melatonin)
Melatonin also known as sleep hormone is more popular in the sleep supplement category. Then how about magnesium does it help you sleep?  Magnesium is often pitted against melatonin raising a debate as to which one is better. But the truth is that magnesium is not a competitor but a supporting element of melatonin-the sleep hormone. It assists melatonin in functioning better. While the melatonin hormone is released by your brain for sleep induction, it is the magnesium component that signals the brain to release melatonin. Magnesium also acts as a precursor of melatonin which converts tryptophan into serotonin which is then converted into melatonin. Melatonin may be responsible for sleep initiation but magnesium helps improve sleep quality by promoting deep sleep. Melatonin’s function of sleep could get interrupted by cortisol, which is often taken care of by magnesium. Thus Magnesium and Melatonin work together to enhance the sleep cycle.

Magnesium & Muscle Connection
Muscles are unable to relax completely post-contraction due to the entry of calcium in them. Magnesium acts as a natural calcium blocker thereby preventing muscle stiffness and cramps. Magnesium also helps in preventing involuntary muscle contractions such as twitches, spasms and cramps.

Magnesium & Nervous system
GABA is an essential inhibitory neurotransmitter that promotes a calm and relaxed state of mind. Magnesium increases the activity of this neurotransmitter in the central nervous system thereby preventing anxiety, stress, and racing thoughts all of which can lead to sleep disruption.

Magnesium further aids in calming down the central nervous system by blocking an excitatory neurotransmitter glutamate. Inhibition of cortisol-stress hormone also adds to the calming effect of magnesium.. 

Sources of Magnesium
Given the crucial role of magnesium, incorporating magnesium-rich foods into your daily meals is a must especially if you are dealing with stress or sleep issues.  You should be consuming between 300- 400 mg of Magnesium daily.

Here are some foods naturally rich in magnesium that you can consider these:

• Nuts-Almonds, Cashews, Peanuts
• Legumes- Black beans, Edamame
• Seeds- Flaxseeds, Pumpkin seeds, Chia seeds
• Green leafy veggies- Spinach, Collard greens
• Fruits- Banana, Pappaya
• Dark Chocolate- 70 % & More

Supplements
Improved sleep quality, relaxation of muscles and a calmer mind are some of the major benefits of taking supplements of magnesium at night. While the market is loaded with Magnesium supplements, it is crucial to make the right choices. Look for supplements that contain magnesium glycinate or magnesium citrate over other forms of magnesium, Since supplements with formulations having magnesium oxide, magnesium citrate etc have a very poor bioavailability. Magnesium Glycinate on the other hand is considered the best magnesium for sleep owing to its high absorption rate. Also, take care of other aspects other than formulation while choosing the right supplements of magnesium such as the brand and dosage.

Signs of deficiency
If you are still wondering whether magnesium supplements need to be incorporated into your daily routine. You can get a rough estimate of whether you could be probably deficient in the minerals if you have two or more of the following symptoms.

• Headache/Migraine
• Frequent muscle cramp
• Fatigue
• Nausea
• Sleep Disturbances
• Mood swings/Depression
• Loss of Appetite

Toxicity
While Magnesium supplementation may have numerous benefits especially if you are deficient in it, overdosing can have negative impacts too. Around 350-440 mg of Magnesium Supplementation is considered safe & effective. Anything above this can lead to symptoms of toxicity such as

• Muscle weakness
• Depression
• Vomiting
• Low Blood Pressure
• Fatigue

Note: In case of medical complications or pregnancy & breastfeeding mothers need to consult their doctors before planning to start any supplementation

Additional Herbs that aid with Sleep Problems

Valerian Root- The active substances in valerian root, especially valeric acid are thought to, engage with the gamma-aminobutyric acid (GABA) system in the brain similar to magnesium. Thereby improving sleep and stress levels.

Ashwagandha- Another popular herb known to reduce stress levels in the body by reducing cortisol levels. It also promotes relaxation, improves sleep quality, and enhances overall well-being.

Jatamanasi- Jatamansi has a natural calming effect. It helps improve sleep by working on the GABA system, just like valerian root. By boosting GABA levels, jatamansi reduces brain activity, helping you feel relaxed and ready for sleep.

Other Factors For Better Sleep & Reduced Stress
While magnesium or melatonin supplements can aid in improving sleep, it's equally important to maintain other contributing factors such as

Stick to a sleep schedule- 

• Engaging in calming activities before sleep
• Limiting Screen exposure before bedtime
• Avoiding Stimulants before bedtime-
• Create Cozy  Sleep Environment-
• Regular Exercise
• Eat a Healthy & Light Dinner

Summing Up

Tossing & turning in bed the whole night or episodes of insomnia could be potential signs of magnesium deficiency. This vital mineral controls cortisol levels, balances neurotransmitters, and promotes relaxation by reducing excitatory neurotransmitters (Glutamate) and boosting inhibitory neurotransmitters (GABA). Magnesium also supports the sleep hormone melatonin for sleep initiation & enhancing sleep quality. Magnesium can be supplemented with dietary sources and supplements. The best magnesium supplement for sleep usually contains Magnesium in Glycinate form and is most effective when consumed near bedtime.