Sleep. Sometimes a good night's sleep is the best thing in the world. But what happens when you constantly suffer from tossing and turning? Well, how old is your mattress? My Love and I splurged and upgraded our mattress a few years ago to a Tempur-pedic. Best. Decision. Ever.
Today, my thoughts on sleep are a little different. This was inspired by a question from my uncle. Normally I wouldn't broadcast my health question answers to the public, but whoever reads this blog will soon become something similar to family. I suppose some individuals will become something akin to a web-family. Please know that anything health-related has been researched before-hand, but is not inclusive of all research available. There would simply be too much to fit into a short blog if everything about a topic was covered. I will do the best I can to attach sources to assist you in personal research if the subject catches your attention.
Okay, so onto the subject of sleep again. My uncle recently heard on a radio talk show that taking magnesium along with melatonin helps you sleep better at night. Now, melatonin is a chemical that naturally occurs in the brain to regulate our sleep cycles. I generally recommend it for individuals who expect a lot of jet lag while traveling or if someone has insomnia (problems falling asleep). The new part to this equation is magnesium.
There was a study published in January 2011 that has sparked a lot of conversation around taking magnesium with melatonin to assist individuals with sleep. The study seen here took place in a long-term care facility in Italy. There were two groups; one group received 5mg melatonin, 225mg magnesium, and 11.25mg zinc an hour before bedtime, and the other group received a placebo. The results of the study showed "statistically significant" differences between the two groups. In the science community that means there was measurable and meaningful difference between the results of both groups. The group that took the magnesium, melatonin, and zinc had an easier time falling asleep, an over-all better night's sleep, less of a "hangover" feeling when they woke up, and were more alert the following morning.
Based on this study, I would have no problem recommending that a patient try adding magnesium to melatonin to help assist falling asleep. It is important to recognize though, this study does not compare melatonin and magnesium against melatonin by itself. If the study compared those two groups together, we'd have a better idea if magnesium truly offers a substantial benefit to sleep. Whatever the case, if you suffer from problems falling alseep, adding on magnesium may offer some help.
***Melatonin, magnesium, and zinc supplements are not for everyone. They should not be taken if you have certain medical conditions or currently take specific medications. Talk to your doctor or pharmacist before starting any new medication or supplement.***
Sources
J Am Geriatr Soc. 2011 Jan;59(1):82-90. doi 10.1111/j.1532-5415.2010.03232.x.
"Melatonin." MedlinePlus. 18 July 2012. http://www.nlm.nih.gov/medlineplus/druginfo/natural/940.html
"Magnesium in Diet." MedlinePlus. 18 July 2012. http://www.nlm.nih.gov/medlineplus/ency/article/002423.htm
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