Over the past few weeks, we’ve shared with you a slew of sleep tips and hacks — the 10-3-2-1-0. rule ofThe best direction to sleepThe 4-7-8 Breathing Movesand even best sleeping position to reduce heartburn, Keeping the same in mind, we have come up with another trick that will make sure you sleep like a baby tonight. And just like the other tips we’ve shared with you, this one is easy, simple and delicious too! So, all set to find out what we have in store for you today?
You may have been advised to stay away from caffeine, which is known to rob one of their sleep. But have you heard about its miraculous benefits? magnesium When it comes to closing something? If you’re nodding your head in no, don’t worry—that’s exactly what we’re going to tell you here. “Sleep disorders, which are prevalent in most people in the general population, can include anything from irregular sleep patterns to sleep apnea, which can become a medical emergency, especially when it is not treated in a timely manner. Keeping this in mind, sleep disorders should be treated appropriately, and in this regard, magnesium-rich foods can help in stimulating natural sleep,” says Dr. Sanjay Shah, Senior Consultant Physician, Fortis Hospital, Mulund told indianexpress.com,
Some studies show that from controlling blood pressure and sugar levels to relaxing muscles, magnesium — found in plant and animal foods such as dairy products, leafy greens, legumes and whole grains — has an impact on sleep quality. It also helps to improve.
A 2022-National Center for Biotechnology Information (NCBI) used previous research to reveal that an association between magnesium status and sleep quality (daytime sleepiness, sleepiness, snoring, and sleep duration) was possible in observational studies, even if randomized. Clinical trials may have shown an uncertain relationship between magnesium supplementation. and sleep disorders. Therefore, the study suggested that the relationship between dietary magnesium and sleep patterns. “Well-designed randomized clinical trials with large sample sizes and long follow-up times (greater than 12 weeks) are needed to further clarify the relationship”.
Another NCBI study from 2012 also suggested that magnesium supplementation improves subjective measures of insomnia such as sleep efficiency, sleep time and sleep onset latency, early morning awakenings, and so on, insomnia Objective measures such as the concentration of serum renin, melatonin and serum cortisol in older people.
Given such studies, it is necessary to understand more about the relationship between magnesium and sleep quality. “Magnesium is important in providing good quality rest by stimulating the body’s parasympathetic nervous system. In addition, magnesium produces various hormones (melatonin) and neuroreceptors such as GABA, which help induce natural and uninterrupted sleep ,” Dr Shah clarified.
Dubai and Delhi-based culinary nutrition coach Ishanka Wahi and owner of ‘Eat Clean with Ishanka’ earlier told indianexpress.com that one should avoid consuming processed fats and caffeine, as they “deplete our magnesium stores”. “. “Magnesium can be easily found in leafy greens, legumes, nuts, milk and yogurt. If you suffer from restlessness at night, or can’t sleep easily, take magnesium supplements an hour before bedtime twice a week,” she suggests.
For example, Dr. Michael J. Breus, a clinical psychologist known as the ‘Sleep Doctor’, has often emphasized that magnesium helps promote sleep, and his number one hack for this is banana tea, Which is made by simply boiling bananas. Its skin remains intact in the water, notes its website.
Know here how to make Banana Tea
* Cut a washed banana in half and put it (peeled) in a cup of boiling water.
*”According to Dr. Bruce, the peel contains three times as much magnesium as the fruit.
“After three to five minutes, the water will be ‘loaded’ with magnesium, which helps to calm you down,” he said. The tea can also be taken with honey which helps to regulate blood sugar whole night.
However, according to Food Therapist Dr. Riya Banerjee Ankola, ideally one should not take “banana and honey before bedtime”. “The metabolism is at its slowest during that time. This combination can also trigger your insulin level Which can prompt you to wake up in the middle of the night or early morning with hunger pangs,” said Dr Rhea.
Here are some other tips that may help, As shared by Dr Riya Ankola
* Be active throughout the day so that the body naturally gets tired.
* Have your meal around sunset or 3-4 hours before sleeping so that you can digest the food well before going to sleep.
*Avoid caffeine for six hours before bedtime,
*Also, try to avoid too much caffeine during the day, including green tea.
*Stay away from distractions like phone and TV at night.
,ashwagandha Helps a lot.
* Maintain electrolyte balance in the body by staying well hydrated with water, fruits and vegetables.
* Chamomile tea helps at bedtime.
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