An essential mineral, magnesium plays a role in the function of around 325 enzymes in the human body. Charles Poliquin, the Canadian strength coach who has trained 16 Olympic medal-winning athletes, explains that the mineral can help cellular energy production, improve hydration and improve deep sleep.
Magnesium
Although you will find magnesium in almost all common foods, the concentrations in these items remain fairly low in most; only pumpkin seeds, okra, whelks and spinach stand out as particularly good sources of the mineral. Poliquin tests the magnesium status of all individuals who come to his facility, and finds magnesium deficiency in almost all people.
Sleep Cycles
As noted on the Sleep Doctor website, you experience five stages of sleep. During the first two, you remain in a light sleep, with the majority of healing and repair coming during stages three and four. However, the body must become sufficiently relaxed in order to reach these deeper stages; this explains why those under a higher stress load may feel tired in the morning regardless of how long they were under the sheets.
Reducing Stress Hormones
Magnesium can effectively attenuate the release of stress hormones that would otherwise stop you from reaching deep sleep. Poliquin notes how the mineral reduces the release of adrenaline from the heart muscle, which calms the central nervous system and readies the body for a good night's sleep. Magnesium also calms the release of cortisol, a stress hormone that should drop at night.
Muscle Relaxation
Carolyn Dean, M.D., a naturopathic practitioner and the author of "The Magnesium Miracle," highlights that one enzyme function of magnesium centers around muscle relaxation. Muscle contraction occurs when contractile proteins "lock" into one another; however, a sufficient supply of magnesium must be present to unlock these proteins and relax the muscle. Dean explains that magnesium-deficient individuals may hold more tension in their muscles, which may affect their ability to reach a state of deep sleep.
Expert Insight
Poliquin measures the magnesium status of all clients when they first start working with him. He finds magnesium deficiency in almost all individuals. The coach suggests using chelated magnesium supplements, recommending that you take them in divided doses over the course of the evening for optimum sleep.
References
- Dream Doctor: Sleep cycles, REM and consciousness
- "The Magnesium Miracle"; Carolyn Dean, M.D.; 2006
- Poliquin Performance: Magnesium Facts
