Few elements in the diet have as many effects on the body as this essential mineral, and if you are experiencing insomnia, you may be interested to
Chronic insomnia is one of the worst experiences our bodies sometimes undergo. Not only is it frustrating to watch the hands of the clock continue to turn relentlessly, it is also terrible the next day, when you do not feel well because you have not had enough rest. In addition, there is not just one, there are different types, normally classified into three: conciliation insomnia , that is, those who find it difficult to fall asleep at the beginning of the night and take more than 30 minutes, maintenance insomnia , with awakenings frequent with those who later find it difficult to fall asleep again, and finally, that of early awakening , for those who wake up before the alarm clock rings. A good rest is all the time necessary to feel good and that our health does not suffer.
In the long term, 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, do not exercise before going to sleep, take a hot bath, do not look at screens until an hour before or keep the room temperature around 21ºC. . Meditation, on occasions when our minds do not stop spinning , can also be a good ally. But perhaps we do not realize how important it is, also, to eat an adequate diet .
"The human body needs magnesium in large quantities because it does not produce it, therefore, it has to come from an external source ."
The psychologist Michael J. Breus 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 pass by my practice benefit from a diet in which the intake of the same is increased, and some ask me if it really helps to sleep better. The truth is that best possible levels of magnesium protect metabolic health , balanced mood, keep stress under control, promote better sleep and contribute to heart and bone health. Few elements in the diet have as many effects on the body. "
What is it and where do we find this incredible mineral ?
It is an essential mineral that the human body needs in large quantities because it does not produce it , therefore, it has to come from an external source. In addition to regulating the transport of other essential minerals such as potassium , it also helps the development of bones or plays a fundamental role in the production of energy . In the same way, on some occasions it can also be used to stop problems derived from cholesterol or coronary artery diseases. These are the foods in which you can find it are:
- Dark green leafy vegetables
- Seeds and nuts
- Pumpkin and broccoli
- Vegetables
- Dairy products
- Meat
- Unprocessed whole grains
- Chocolate
- Coffee
How to sleep better in less time: the 'sleep optimization'
Not getting enough sleep can cause relationship problems such as memory and difficulty making decisions, as well as increasing the risk of obesity.
Japanese tricks to sleep well
And if increasing your physical activity does not help you sleep better, Stanford University doctor Seiji Nishino, a Japanese who has been researching sleep for 30 years , could have the keys so that we can reconcile with the sheets. The Japanese professor recommends taking a bath 15 minutes before going to bed to increase the temperature of the skin, since between sleep and wakefulness there is a fundamental difference that lies in the changes in the internal temperature of the body. When sleeping, the degrees go down due to the low activity of the organs; when we are awake, they increase .
Maintaining a consistent sleep environment can also be key . The first night away from home in an unfamiliar environment (on a trip, in someone else's home ...) did you feel deprived of sleep or light-headed when you woke up? In an unfamiliar environment, the brain tends to maintain a certain level of wakefulness to protect us from predators and the unexpected.
And to sleep?
Now we know in which foods we can find that source of magnesium that is so necessary for us, but how does it really affect the quality of sleep? According to Breus himself: "People with low magnesium content often experience restless sleep, and wake up frequently during the night. Magnesium plays a vital role in supporting deep sleep and helping those suffering from magnesium syndrome. restless legs.
"If you have insomnia or stress problems and want to tackle it, the ideal is a dose of this incredible mineral about 100-350 mg per day. Consult a doctor before "
Magnesium deficiency is associated with increased stress and anxiety , and has been shown to be effective in alleviating the symptoms of mild to 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 must first consult a doctor. According to Breus, the ideal if you want to combat insomnia and stress, the best is a dose of 100-350 mg per day . In general, adults tolerate it well, but in high doses it can cause side effects, so it is always necessary to speak with a doctor first
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