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According to the Casper-Gallup report on The State of Sleep in America 2022, more than half of Americans (55%) regard sleep as a “major priority” in their lives. However, it is concerning that around 33% (approximately 84 million people) continue to struggle with poor sleep. This indicates that, despite being aware of its importance, many people are not getting the quality rest they require. If traditional methods have not been effective, then it is important to consider alternative solutions. One such option is Magnesium Glycinate, a type of magnesium that is known to promote relaxation and enhance sleep. In this article, we delve into the benefits of Magnesium Glycinate and how it can help you achieve better sleep.
What is the significance of sleep?
Quality sleep plays a crucial role in various aspects of our lives, including cognitive function, social interactions, memory consolidation, decision-making, and overall mental and physical well-being. Sleep has a significant impact on our "quality of life”, according to sleep expert and neurologist Dr. Mark Wu, M.D., Ph.D., from Johns Hopkins. Therefore, it is crucial to prioritize it as an essential component of a healthy lifestyle.
What is magnesium, and what role does it play in promoting sleep?
Magnesium is an essential mineral that is required for a variety of functions within the body. It ranks as the fourth most abundant mineral and is involved in over 300 essential bodily processes. It aids in maintaining strong and healthy bones, supporting proper muscle function, promoting cardiovascular well-being, regulating blood pressure, facilitating the functioning of the nervous system, and much more.
Regarding its role in promoting sleep, magnesium influences specific receptors in the brain, which leads to a reduction in brain activity, explains Dr. Indira Gurubhagavatula, an Associate Professor of Medicine at the University of Pennsylvania. This calming effect assists individuals in quietening their minds and disconnecting from the external stimuli that interfere with relaxation and sleep. Moreover, she also notes that magnesium is thought to affect melatonin, the hormone responsible for regulating the sleep-wake cycle. By influencing melatonin levels, magnesium can help regulate our internal body clock and improve our sleep patterns.
What does the research indicate?
Although more research is needed to fully understand the benefits of magnesium for sleep and relaxation, preliminary findings are promising. Several studies have explored the effects of magnesium on stress and anxiety levels, which are major contributors to sleep disturbances.
In one study published in 2016, 400mg of magnesium was administered to a group of individuals over a 90-day period. The researchers came to the conclusion that magnesium supplementation helped alleviate physical and mental stress. Another study published in 2017 in the journal nutrients demonstrated similarly positive results, linking magnesium levels with anxiety reduction.
What is Magnesium Glycinate and why should you use it?
Magnesium is available in various forms, including magnesium citrate, magnesium oxide, and magnesium malate. Magnesium Glycinate stands out as an excellent choice among them. It is made up of Magnesium combined with glycine, an amino acid known for increasing serotonin levels and improving sleep. Magnesium Glycinate is distinguished by its gentle impact on the stomach, in contrast to other forms of magnesium that may cause digestive discomfort or have a laxative effect. Additionally, its high bioavailability ensures that the body can easily absorb and utilize it effectively.
What is Happy Calm Magnesium™ Glycinate by Hello Health?
Hello HealthⓇ is a supplement company based in Arizona that is dedicated to providing holistic wellness solutions and education for both children and adults. Happy Calm Magnesium™ Glycinate is a dietary supplement designed to help you relax, sleep better, and feel better overall. This supplement has been carefully doctor-formulated to be non-GMO, vegan, gluten-free, and free from common allergens. Its quality and effectiveness are ensured through effective 3rd party lab-testing. Happy Calm Magnesium™ Glycinate is suitable for both children (aged 4 and above) and adults, offering a comprehensive solution for supporting a balanced and healthy lifestyle. It comes in both capsule and liquid drop form, depending on your preference, and can be easily mixed into food and drink or simply swallowed on its own.
Explore Magnesium Glycinate in Capsules or Drops
What else can I do to encourage sleep?
While Magnesium Glycinate can help you sleep better, you should also practice good sleep hygiene. Consider incorporating the following recommendations into your daily routine:
1. Limit screen time before going to bed
The blue light emitted by these devices can have negative effects on your health, making it beneficial to reduce screen time in general. In the evening, bright light exposure can disrupt your body's natural sleep-wake cycle by signaling it to stay awake. Moreover, the content you engage with on screens can have an impact on your sleep, particularly if it is unsettling or emotionally stimulating, as it can prevent your mind from relaxing and preparing for sleep.
2. Maintain a regular sleep schedule
Maintaining a consistent bedtime schedule throughout the week, including weekends, is beneficial for promoting healthy sleep. Some people believe that sleeping in on weekends can help to compensate for sleep deprivation during the week. However, research supported by the National Institutes of Health suggests that this approach may be harmful. The study found that people who follow this irregular sleep pattern may gain weight and have impaired sugar processing, which can lead to long-term health issues like diabetes. As a result, it is recommended that a regular sleep schedule be established for overall well-being.
3. Create a calming bedtime routine
Developing a consistent bedtime routine can help you unwind from daily stress and signal to your brain that it's time to sleep, according to the Sleep Foundation. Aside from the previously mentioned practices of putting electronics away and setting a bedtime, there are a variety of other activities you can include in your routine. Closing your eyes and listening to music of any genre, journaling to process your thoughts and emotions, reading a book with a simple plot, or taking a relaxing warm bath are some examples. The specific activities, as well as their order, can be tailored to your preferences.
4. Exercise on a regular basis
Regular exercise is essential for overall health and can improve sleep. Exercise, whether moderate or vigorous, aids in falling asleep faster and reducing daytime sleepiness. It promotes restful, deep sleep. While there is debate about the best time to exercise, it is important to listen to your body and find what works best for you, advises Dr. Charlene Gamaldo, Professor of Neurology at the Johns Hopkins Center for Sleep.
Prioritizing quality sleep is essential for our overall well-being. While many Americans prioritize sleep, a sizable portion still struggle to get enough rest. Magnesium Glycinate is a promising alternative because it promotes relaxation, influences melatonin production, and aids the body's natural sleep processes. However, keep in mind that Magnesium Glycinate is not a standalone solution. Incorporating good sleep hygiene practices, such as limiting screen time, keeping a consistent sleep schedule, and engaging in relaxation techniques, can improve sleep quality even further. As research into the benefits of Magnesium Glycinate continues, it is best to consult with a healthcare professional before beginning any new supplementation regimen to ensure personalized recommendations and the best results.