Hi drdan_1,
Thank you for your question.
Please keep in mind that this answer is for information purposes only,
and is not intended to diagnose, treat or replace sound medical advice
from your physician or health care provider. See *Important
Disclaimer* at the bottom of this page.
Nutritional influences on sleep - Nutritional Influences on Illness
Townsend Letter for Doctors and Patients, April, 2004 by Melvyn R. Werbach
http://www.findarticles.com/p/articles/mi_m0ISW/is_249/ai_114820705
Magnesium Deficiency
"Insomnia is one of the central, or neurotic, symptoms of chronic
magnesium deficiency. A number of parasomnias (night terrors;
nocturnal verbal and motor automatisms; restless legs syndrome) may be
related to magnesium deficiency.
Sleep in magnesium deficiency is usually agitated with frequent
nocturnal awakenings. Nocturnal instrument monitoring reveals major
disorders of sleep organization. The deficiency may be severe enough
to be diagnosed on the basis of clearly low blood magnesium levels.
Conversely, a high magnesium, low aluminum diet has been found to be
associated with high-quality sleep time and few nighttime awakenings,
and magnesium supplementation has been reported to reduce sleep
latency and result in uninterrupted sleep."
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Natural Treatments for Insomnia From Cathy Wong, N.D.,
http://altmedicine.about.com/cs/conditionsitoq/a/Insomnia_2.htm
"Eat magnesium-rich foods ? Magnesium is a natural sedative.
Deficiency of magnesium can result in difficulty sleeping,
constipation, muscle tremors or cramps, anxiety, irritability, and
pain. Foods that are rich in magnesium are kelp, wheat bran, almonds,
cashews, blackstrap molasses, and brewer?s yeast.
Nutritional Supplements
Calcium and Magnesium ? Calcium and magnesium act as sedatives. A
typical dose is 600 mg calcium and 250-500 mg magnesium. If you take a
daily calcium supplement to meet your nutritional requirements, look
for a calcium-magnesium combined supplement in a 2:1 ratio and take it
in the evening."
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http://www.vitacost.com/Store/Products/ProductDescription.cfm?SKUNumber=835003301799&homepage=yes
"Besides possessing important properties for muscle contraction and
relaxation, magnesium is effective for all-around relaxation. It has
been shown to provide a calming effect and can assist in inducing
restful sleep. A 1998 study published in the journal Sleep focused on
magnesium?s effects on participants afflicted with two sleep-specific
conditions: period limb movements during sleep (PLMS) and restless leg
syndrome (RLS). When given about 300 mg of magnesium every evening for
4-6 weeks, these participants showed significant improvements in sleep
efficiency."
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Sleep/Tranquility
http://216.239.57.104/search?q=cache:SmLZcd0tYGAJ:www.heall.com/sleep.html+magnesium+and+sleep&hl=en
What Causes Insomnia?
"A deficiency of the nutrients calcium and magnesium will cause muscle
spasms, anxiety syndromes, restless sleep, and early morning wakeup.
Insomniacs should avoid all products containing caffeine or
stimulants."
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WebMD Health
http://my.webmd.com/content/chat_transcripts/1/104968.htm?pageNumber=2
Member Question:
"Back to what you were saying about the calcium and magnesium. What
dosages do you recommend? Also, I have been taking coral calcium and
that seems to help me with my sleeping."
ARGOFF:
"That's very interesting about your sleeping. Dosages are usually 400
mg to 800 mg magnesium a day and 600 mg to 1200 mg calcium per day.
The other thing that many of you may consider is have your vitamin D
levels measured. Vitamin D is required for proper metabolism and use,
and several studies have suggested that chronic pain can be associated
with vitamin D deficiency."
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MAGNESIUM-RICH FOOD ITEMS
http://www.marinurology.com/articles/calculi/foods/magnesium.htm
CALCIUM-RICH FOOD ITEMS
http://www.marinurology.com/articles/calculi/foods/calcium.htm
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Keyword search:
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Best regards,
tlspiegel |
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