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Let's start with the basics. ⠀
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MAGNESIUM is a mineral and is vital to our health. We can get magnesium through food and supplementation. ⠀
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MELATONIN is a hormone that is naturally produced by the pineal gland (and in the gut) and has a strong role in the regulation of our sleep cycles.⠀
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Although, both of these will produce the same result - a nice long night's sleep that leaves you feeling refreshed and rejuvenated - they have different mechanisms.⠀
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Magnesium is responsible for increasing our sleep. It activates our parasympathetic nervous system (rest and digest) and dampens nerve activity (which includes melatonin). Magnesium and melatonin levels in the brain tend to correlate which means that low levels of both and you'll be awake or high levels of both ad you'll be sound asleep.⠀
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Melatonin, meanwhile, will kick start your body's "sleep stage." The pineal glad will naturally produce melatonin at night and maintains these levels in the bloodstream for about 12 hours. Once these levels decrease, we wake up. During the day we have very little melatonin in our bodies and so it's important to take melatonin approximately 90 minutes before bed to allow it to get into the bloodstream⠀
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As far as sleep how do these two fair?⠀
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Studies have shown that magnesium leaves people feeling more rested after a night's sleep. There has been some evidence that suggested that this key mineral will affect or lengthen REM cycles (dream states).⠀
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Melatonin on the other hand also will provide a refreshing sleep. And it improves the quality of sleep as well as reducing daytime fatigue. With melatonin you can also increase REM sleep.⠀
⠀ Magnesium daily recommended dose starts at 350-400mg and side effects can include loose stools if too high. Melatonin is often dosed at 1, 3 or 5mg but if too high can cause grogginess the next day.⠀
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Both of these supplements can help you with sleep, but they're NOT the same, so be sure to not get them confused!⠀
Read more on Magnesium today on this blog. Stay tuned. All our posts come from experts.
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