When it comes to sleep there is such a wide variety of supplements its hard to know what truly works. From CBD to ZMA and pharmaceutical pills, few make your head hit the pillow harder then magnesium glycinate. An appropriate level dosage can do wonders to keep you asleep and fully rested for a new day. Nearly one third of Americans lack a full nights rest on a nightly occasion so follow this suggested guide to make sure you reap the benefits of a restful nights sleep. Lets dive into the best magnesium glycinate dosage for sleep.
Magnesiums Benefit On Resting The Body
Restful sleep is the foundation to any successful lifestyle. Without it, day to day activities can feel like a drag. Some people need more than others, but generally one should aim for at least seven hours of sleep a night. Of course there are strong individual variances to the rule and no one ever really feels rested sleeping less than six hours a night. But we simply cannot function without sleep, so we must utilize whatever tools we have available and find an effective amount of magnesium glycinate for your specific needs. Magnesium is thought to be deficient in up to 48% of Americans!1
Why Sleep Is Paramount To Wellbeing
The purpose of sleep is to let the body and brain recover from the day. This includes rejuvenating muscle tissues, recovering brain neurons, and many other tasks beneficial to us. For this reason, we also need a steady supply of magnesium throughout the day in order to prepare our muscles for action and our nerves for messages. This is where supplementing comes in; we generally consume plenty of magnesium through food sources but sometimes require more than we get naturally. Using the correct magnesium glycinate dosage for sleep will allow you to get 8 hours of deep REM sleep.
How Much Magnesium Glycinate For Sleep
This form of magnesium is a better option for most as it tends to not come with an unwanted laxative effect. A magnesium glycinate dosage for sleep of around 350mg before bed is said to be the sweet zone for inducing a deep sleep. You can take this in a cup of chamomile tea or if you’re really struggling to fall asleep we suggest using a cup of magnesium glycinate in a hot bath about one hour before bed. This practice helps to absorb the magnesium through the skin and the entire body creating a relaxing sensation.
7 Bonus Tips For Your Best Sleep Ever
Sleep Cold: For a deep, restful sleep we suggest keeping the room cold. This will allow your body to divert energy and blood flow towards maintaining your organs and keeping warm. We suggest keeping the window cracked open to allow air circulation to help keep the temperature between 70-75 degrees.
Dark Room: Sleep is a luxury item for most of us so try to restrict light as much as possible. This can be done by keeping your room dark with no lights on or shades drawn if you have a lot of natural light during the day.
No Electronics: This one is hard to follow, but research suggests that electronics stimulate the mind and body before bed. No one really likes this idea but maybe its just time to switch off all electronics at least 60 minutes before sleep.
No Alcohol: Clinical studies indicate that sleep is significantly improved when alcohol is completely eliminated from the diet. A good rule of thumb is to skip beer, wine, and liquor at least 3 hours before bedtime. This is the same for caffeinated drinks which affects the nervous system by increasing levels of cortisol in the body. This can disrupt sleep schedules and cause an irregular wake up time in the morning.
Breathing Exercises: Deep breathing exercises that relax the body and muscles during sleep are a great way to get the body prepared for rest. The best way to do this is to lay down flat on your back and breathe in through your nose for a deep inhale. When you exhale slowly out through your mouth for a long slow exhale.
Avoiding EMF: Electromagnetic fields or EMFs can interfere with an ideal night’s sleep. Switching your phone to aeroplane mode and switching electrical points off at the switch will help to enhance your slumber.
Lavender: Lavender has been used for over a century to help nourish the body during sleep. We suggest a tablespoon of lavender essential oil in your diffuser bottle or if you prefer you can put some on your pillow to allow it to soak into your skin. Using a few ml drops in a vaporiser and a correct magnesium glycinate dosage for sleep will have knocked out for hours.
Glycines Effects On Sleep
If you’re really after a deep sleep then using a supplement like glycine can work wonders. The simplest of amino acids glycine is a naturally sweet tasting substance that has profound neurological calming effects and relaxes the central nervous system. It is best to use this supplement at night before sleep because it works by inhibiting the actions of adrenaline. Its an expensive supplement that has a wide range of benefits including collagen production and muscle healing.
Taken 3-6g before you sleep in chamomile tea can induce very deep sleep for most people. Avoid eating too much before bed and see how this amazing supplement can help transform your wellbeing. Compared to a magnesium glycinate dosage for sleep glycine will require a bit more but the positive is it doesn’t come with a laxative effect.
Improving Sleep With Magnesium Supplements
Magnesium glycinate is a great way to boost your magnesium levels naturally. It is well absorbed through the skin, making it a top choice for those who are not able or willing to take pharmaceutical formulas. This supplement helps to stabilize levels of adrenaline and other hormones that can cause insomnia and disrupt sleep patterns. Take this before bed with some form of relaxation time to help induce a deep restful sleep. An effective magnesium glycinate dosage for sleep is said to be around 350-500mg.
For further reading on health topics HaveUHeard has you covered, why not try CBD oil benefits for seniors!