Without adequate and deep sleep, our mind and our entire body ceases to perform at it’s best. We all know the effect of a sleepless night and how much that can effect even our emotional state and ability to perform basic cognitive actions. Sleep is one of the foundational requirements for a long-lived and abundant life and perhaps contributes to a whole host of other life choices, such as what food or beverages we consume, how we interact with others and what decisions we make in our life. In a state of lack of sleep, things like highly-caffeinated drinks become a dependency, we may choose to reach for higher-sugar content foods to give us the energy boost we need, we may find interpersonal interactions difficult to maintain or stressful and we may be more prone to reactive or ‘fight-or-flight’ sort of responses to life or the decisions we make.

I think we’ve all experienced the short-term effects of inadequate and poor sleep at some point in our lives, but when it’s the chronic, long-term, way of life with inadequate sleep, then it should be addressed as a higher priority, because quite simply, without it, life itself may be significantly shortened. I do believe, however, that for anyone, whether we are talking about short-term or long-term, deep and restorative sleep is certainly a ‘health priority’.

The following quote from a review study paints a stark picture, ‘Sleep disruption is associated with increased activity of the sympathetic nervous system and hypothalamic–pituitary–adrenal axis, metabolic effects, changes in circadian rhythms, and proinflammatory responses. In otherwise healthy adults, short-term consequences of sleep disruption include increased stress responsivity, somatic pain, reduced quality of life, emotional distress and mood disorders, and cognitive, memory, and performance deficits. For adolescents, psychosocial health, school performance, and risk-taking behaviors are impacted by sleep disruption. Behavioral problems and cognitive functioning are associated with sleep disruption in children.’

‘Long-term consequences of sleep disruption in otherwise healthy individuals include hypertension, dyslipidemia, cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes mellitus, and colorectal cancer. All-cause mortality is also increased in men with sleep disturbances. For those with underlying medical conditions, sleep disruption may diminish the health-related quality of life of children and adolescents and may worsen the severity of common gastrointestinal disorders.’
Source

While it’s easy to talk about the vital importance of deep and restorative sleep, it’s another thing altogether when it’s normal to find yourself unable to fall asleep at night, or waking up in the middle of the night and unable to get back to sleep for hours, or waking up in the morning feeling fatigued or frazzled. Speaking from experience, if these things start to go on for months or even years, the prospect of going to sleep at night can be quietly stressful, as waking up in the middle of the night, half-awake and restless for hours on end, is a terrible way to spend those valuable ‘sleep hours’.

In the earlier part of the year, my ability to fall asleep and stay asleep took a further step in the wrong direction, which persisted for months and months. Additionally, my heart rhythm and regularity seemed to be less calm and consistent, noticeably worse at night where it would feel like my heart was thumping out of my chest. It was horrible and I became concerned as to why my heart would be having these problems, along with the increased lack of sleep at night, which seemed to be getting worse. 

In a moment of wonderful inspiration, I suddenly recalled a story I had read online where an otherwise healthy individual was recounting a similar situation in which their heart rhythm had started to become irregular or erratic, to which their health adviser suggested magnesium. That same day, after taking magnesium, all ‘arrhythmia’ ceased and their heart returned to a healthy normal state. After looking into it, I began to apply magnesium in lotion form (whereby magnesium is absorbed through the skin), and this is no exaggeration, the strange heart arrhythmia and pressure quickly went away, and deep restorative sleep came effortlessly. I was honestly in awe. Since then I’ve been applying magnesium lotion daily, according to the recommended amount, and my nightly rest has become like it was as a child. I am truly grateful and humbled.

 

The Wonders of Magnesium

Again, with all things, it’s important to do your own research and seek the counsel of a functional or integrative health practitioner if you do have serious health concerns or heart problems and if you are taking prescribed pharmaceutical medications.

What Does Magnesium Do?

We all know the vital importance of electrolytes like sodium and potassium, and we’ve been told over and over that calcium is needed for strong bones, however what has often been neglected is the vital requirement for magnesium, needed in over 600 enzyme reactions in the body. [1] Magnesium is involved in:

• Maintaining a healthy heart rhythm
• Regulating our blood pressure
• Contraction and relaxation of all muscles, including the heart
• Prevents the calcification of the heart valves and arteries
• May reduce the risk of artery blockage
• Required to create glutathione, the ‘master antioxidant’
• Involved in creating the cellular energy compound ATP
• Targets and neutralises ‘free radicals’
• Reduces inflammation in the body
• Required to make, transport and activate Vitamin D
• Required for the conversion of carbohydrates and fats into energy
• May help reduce insulin resistance and improve insulin sensitivity
• Maintains bone mass and density
• Increases bone mineral density in osteoporosis
• Required for the regulation and correct placement of calcium in the body
• Significantly reduces the number and severity of migraines and headaches
• Vital for brain health as it supports nerve transmission and nerve-muscle conduction
• Positively improves brain health and mental states
• Required to stimulate GABA release which promotes brain relaxation
• Improves the body’s ability to relax and reduces stress
• Improves brain learning and memory
• Prevents the death of brain cells
• Protective against dementia, Parkinson’s, Alzheimer’s, epilepsy, cognitive decline and neurological disorders
• Alleviates nerve pain, muscle pain, fibromyalgia and arthritis
• Relaxes the intestinal muscles

Most of the body’s magnesium is stored in the bones, around 50-60%, while the rest is stored in the soft tissues of the body, namely the muscle, connective, fat, nervous, lymph and epithelial tissues. Less than 2% is found in the fluid component of the blood (serum) and the red blood cells themselves, meaning that serum blood tests may not give an accurate representation of overall magnesium levels in the body. [2]

Low Magnesium in Epilepsy and ADHD

Magnesium causes a decrease in nerve excitability as well as promoting relaxation states in the brain. In animal studies of the brain, low magnesium levels in the fluid that bathes the brain triggered nerve hyperexcitability, which is associated with an increased risk for epilepsy. There is also evidence that magnesium levels are lower in the blood serum and brain fluid of people with epilepsy, than in people without epilepsy. [3] Additionally, some case studies have shown control of epileptic seizures through supplementation with magnesium. [4] Low levels of magnesium may also be implicated in attention deficit hyperactivity disorder (ADHD), with two different meta-analysis reports supporting this theory. [5, 6] 

More Information

If you would like to read more about magnesium, including the references where the above information was sourced, I recommend these articles: Natural Heart Doctor, Chris Kresser, Wellness Mama, Dr Mark Hyman, Dr Jockers.

If you would like to listen to a short podcast on magnesium, Wellness Mama has a helpful episode here. I really like what she shares at the start of her podcast, that what is shared is for “educational purposes only, and should not be considered medical health advice… I encourage you to always do your own research… and to become your own primary healthcare provider through your own daily choices. Always question everything, including and especially me. And stay curious.”

 

How to Take Magnesium

While certain foods do contain magnesium, soil depletion is believed to have reduced the amount of magnesium available in our food. Interestingly, chronic levels of stress can also deplete magnesium levels in the body. Being physically active and doing strength or resistance training also reduces magnesium levels.

The two main routes of magnesium absorption are through the intestines (food, oral supplement) or through the skin (topical). It is important to note that certain magnesium oral supplements are known to cause digestive disturbances in a high proportion of people. Additionally, the amount of magnesium that is absorbed via certain oral supplements can be quite low. Magnesium that is applied to the skin, in contrast, may be less likely to cause digestive disturbances (if applied at the recommended amount), because it’s absorption bypasses the intestines. However if applied topically in excess, digestive disturbances may still occur, which is just as important to be aware of. As such, topical application of magnesium on the skin may best be suited for use with children.

Caution and Safety

One caution mentioned in this article is that those with ‘kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.’ If you are interested in how much magnesium is recommended, the articles linked above provide helpful information.

It is important to note that too much magnesium can be a problem as well, which can be more likely to occur through non-food sources of magnesium (oral supplement or topical). Excess magnesium will cause water to be drawn into the intestines, similar to symptoms of food poisoning, thus affecting normal electrolyte balance. It may be wise to be aware of any digestive changes, even mild, such as diarrhea, abdominal cramps, ‘nausea, dizziness, weakness and confusion’. [7]

Remember, too, that magnesium is normally found together in food with other minerals like calcium and phosphate. [8] As mentioned by the dietician in the article linked above, regarding food sources of magnesium, that getting magnesium from ‘food first’ is best, as these contain other macro and micro nutrients and minerals, which work in harmony with magnesium, such as calcium. This short article gives a helpful overview of the dynamic that exists between calcium, magnesium and also vitamin D. Thus highlighting the vital importance of eating a broad range of nutrient-rich foods.

Oral Supplements

There are a number of different forms of magnesium available as oral supplements, with a few showing promise for less digestive disturbances and increased absorption into the bloodstream. Even so, it seems that magnesium oral supplementation is more of a trial-and-error, as individual response seems to be quite varied. Another thing to note is the higher amount of magnesium ingested via oral supplement, the more likely that digestive disturbances seem to occur.

In Chris Kresser’s article, he notes that ‘buffered chelated forms of magnesium are a much better choice… Minerals, such as magnesium, calcium, or selenium are bound to an amino acid or peptide… that is more readily absorbed by the body‘. Some examples of chelated magnesium are: magnesium glycinate, magnesium bisglycinate, magnesium L-threonate, magnesium taurate, magnesium orotate and magnesium malate.

Magnesium L-threonate is unique because it has shown to cross the blood-brain barrier and significantly improve cognitive abilities such as memory and learning, which is noted in this article on magnesium supplements. However, the other forms of chelated magnesium seem better for general distribution around the body. Magnesium orotate seems to show promise in improving heart function and exercise tolerance, as described in this article. Some companies provide a combination of chelated forms in their supplement, and some people take a combination of different forms, including topical forms.

You will also want to check the ingredients label to be sure inferior forms of non-chelated magnesium haven’t been added, such as magnesium oxide. Also, the label should ideally note how much ‘elemental magnesium’ is provided per serving, as the amount of magnesium present is just a portion of the molecule it is bound to.

Magnesium mineral drops are another option for oral ingestion, and can sometimes be found as a blend with trace minerals. These drops contain magnesium chloride, easily absorbed by the gut, and are usually taken with water, essentially as a way to re-mineralise filtered or distilled water. This is one example.

Again, as always, it may be best to start off slow when taking a new supplement, as what works for some may not work for all. If oral forms of supplementation don’t work for you, topical (transdermal) magnesium is another option.

Topical Supplements

There are a few different varieties of topical magnesium, most of which use magnesium chloride. There is another form of magnesium called Epsom salts, which is magnesium sulphate, however magnesium chloride is believed to have better skin absorption. For these topical options, we will be looking at magnesium chloride only. Topical applications of magnesium may especially be suited for those who are physically active or who do strength and resistance training, as this form of magnesium can be applied directly to sore or fatigued muscles.

Here are some forms of topical magnesium:

• Magnesium ‘oil’ is perhaps the most well known, with the term ‘oil’ given to describe it’s oily feel, while in fact it contains no oil at all. It is simply magnesium chloride dissolved in pure water and can be easy enough to make at home. DIY magnesium oil is an easy and cost-effective option, and can be customised to your preferred strength of magnesium. Just a note, magnesium can tingle or sting when it is applied to the skin, especially with higher concentrations or when starting out.
• Magnesium gel is similar to the oil, except it has a thicker consistency and can be found in a rollerball applicator, which is helpful if you prefer a more hands-free approach.
• Magnesium lotion has magnesium chloride in a lotion base, which can be more pleasant to apply to the skin, as compared with magnesium oil.
• Magnesium foot soaks with magnesium chloride ‘flakes’ are another way to replenish magnesium levels and relax sore feet. Magnesium is also found abundantly in sea water, which is absorbed through the skin.

Ideally, with these forms of topical magnesium, the amount of ‘elemental magnesium’ should be provided, usually listed as an amount per volume. This is helpful if you want to know how much magnesium you are applying on yourself or your children. Magnesium can also be applied to the soles of the feet, especially helpful if you have sensitive skin.

 

 

The Wisdom of Rest

While listening to some psalms recently, these words stood out to me: ‘It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep’. I had to chuckle, how much of what we see today bears resemblance to this? And yet these words were written nearly 3 millennia ago.

While we each have our vocations or callings or stewardships, for so many ‘eating the bread of anxious toil’ is a way of life. A life of busyness, of frenetic pace, of a harried and hurried presence. The follies of stress are often ignored, sleep is put on the back-burner, and coping mechanisms become the norm.

Sleep is a gift, it is fundamental to a long and abundant life, and we would do well to heed the timeless wisdom therein.