Could Magnesium Relieve Sleeplessness?
Magnesium is a crucial element that most Americans don’t get enough of. It’s vital for helping smooth muscles relax and has been studied for its ability to help alleviate insomnia in the elderly and restless leg syndrome.
In Magnesium and the Central Nervous System edited by Robert Vink and Mihai Nechifor, the researchers write that adults who have chronic sleep deprivation usually have very low levels of magnesium. They also note that magnesium is crucial for activating GABA receptors, which help your nervous system deal with fear and anxiety if your neurons are overstimulated.
Aside from magnesium, almonds also have copper, manganese, calcium, and potassium!
The Linus Pauling Institute at Oregon State University states most Americans are magnesium deficient. If you eat a diet high in processed foods, are elderly, or drink heavily, those may all contribute to possible magnesium deficiency. Leafy greens, nuts, and legumes are great sources of magnesium.
If you can’t eat almonds or don’t want to eat so close to bed, magnesium capsules work, too. 500 mg (the standard dosage in a single caplet) for mild insomnia is pretty effective. I’ve used them when I didn’t have almonds handy or if I need a break from eating before bedtime.
These magnesium capsules are good to have around as a standby if you run out of almonds.
If you’re a hard case, I’d suggest going to up 1,000 mg, but be warned—some people say they’ve experienced diarrhea with higher doses. I myself prefer to eat almonds instead of taking capsules, mainly because I believe that eating whole foods makes the nutritional elements within them much more bioavailable.
Almonds Have Other Elements That Could Relieve Anxiety
However, while almonds are high in magnesium, they aren’t the highest magnesium food around (pumpkin seeds most likely take that honor). Yet almonds are noted for being a superfood that cultivates calm, alleviates anxiety, and promotes relaxation and sleep.
Along with being a good source of magnesium, almonds contain a whole host of other crucial nutrients, like vitamin B12 (essential for regulating the brain and nervous system, copper (important for immune and nervous systems), and vitamin E (a powerful antioxidant that is crucial for immunity and protects cells from environmental damage and possibly aging).
Alternatives to Almonds & Magnesium Capsules
You can also make sure your diet is filled with other magnesium-rich foods to ensure a calm attitude during the day and an easy, restful sleep at night. Pumpkin seeds, sunflower seeds, black beans, and dark, leafy greens like spinach and Swiss chard are chock-full of magnesium and other incredible nutrients.
