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EXPLORE FURTHER: Striking Effects of One Night Without Sleep on Immune System
A diet specialist has sounded an alarming alert for individuals who frequently find themselves awake at 2 am—they might be grappling with a significant nutrient shortage that can elevate the chances of cardiovascular issues.
Dr. Eric Berg, a chiropractor and nutrition advocate, asserts that inconsistent magnesium levels are responsible for causing people to wake up frequently during the night.
Although muscle cramps and nausea are relatively minor issues associated with this condition, over time, it may cause irregular heartbeats and, in more extreme instances, result in alterations to one’s personality.
Dr. Berg mentioned that without sufficient nutrients, the body may elevate cortisol levels, which is a stress hormone. This increase could lead to abrupt awakenings during the nighttime. Individuals experiencing this issue should consult with a medical professional for evaluation.
In a
YouTube video
uploaded this week and has been viewed over 1.3 million times, he noted:
Cortisol levels should reach their minimum around 2 AM and peak at approximately 8 AM in this daily cycle.
‘I found everything to be reversed; I was wide awake at 2 am, yet incredibly exhausted by 8 am in the morning.’
If you experience any muscle stiffness — particularly in your upper back, lower back, or when your toes spasm — this could be an indication of a magnesium deficiency.
The recommended form of magnesium to take is known as magnesium glycinate. This variety assists with muscle relaxation and decreases cortisol levels.
He mentioned, “Another indicator of low magnesium levels is muscle twitching; thus, if you experience such spasms under your eyelid or arm, it could be an unmistakable signal that you have a magnesium deficiency.”
Magnesium manages calcium levels, and without sufficient magnesium, your body accumulates excess calcium. This surplus calcium can lead to cramps in various parts of your body.
Doctor Berg recommended that people struggling with inadequate sleep should consider taking a magnesium supplement before bedtime each evening.
However, scant studies indicate that magnesium might aid in improving sleep quality.
A 2022 analysis of several studies, encompassing over 7,000 individuals, indicated an link between magnesium levels and the quality of sleep one gets.
Nevertheless, when penning an article in the periodical
Springer Nature
the researchers from
Iran
mentioned this was discovered solely through observational studies, which couldn’t entirely prove causation and correlation.
In contrast, ‘randomized clinical trials [which are considered gold-standard studies] indicated an uncertain relationship between magnesium supplementation and sleep disorders,’ they noted.
The
NHS
suggests that women within the age range of 19 to 64 should consume 270 milligrams of magnesium daily, whereas for men of the same age group, the recommendation rises to 300 milligrams.
Supplements available at retailers such as Boots, Holland & Barrett, and found on supermarket shelves are typically marketed as 375mg tablets.
The healthcare service indicates that the majority of individuals ought to obtain all necessary nutrients through consuming a diverse and well-balanced diet.
Experts have consistently recommended that leafy greens are an excellent source of magnesium since they contain chlorophyll—the green substance in plants.
Whole grains, nuts, and seeds are also excellent sources, along with certain types of fish.
For instance, boiling 100 grams of spinach yields approximately 112 milligrams of magnesium.
Almonds and cashews, on the other hand, contain approximately 270 mg and 250 mg per 100 grams, respectively.
In the video, Dr Berg, with over 13.2 million followers,
YouTube
Subscribers also mentioned that low blood sugar levels could be contributing to nighttime awakenings, as this can increase cortisol levels.
“If you consume a lot of carbohydrates, your blood glucose might drop during sleep, prompting your body to boost cortisol levels in order to regulate your blood sugar,” he explained.
‘If you find yourself awake at 2 am, think about what you consumed the previous day.’
He mentioned, “Having dinner late might disturb your sleep.”
Studies indicate that long-term stress can elevate cortisol and adrenaline hormone levels, thereby affecting one’s quality of sleep.
However, cortisol, despite being recognized as the stress hormone, has a far more intricate function within the body.
The hormone has receptors throughout nearly your entire body, as stated by
the Cleveland Clinic
.
When introduced into the bloodstream, it has the ability to attach itself to and influence various aspects ranging from the immune system to muscles, as well as impacting your hair, skin, and nails.
A study conducted last year revealed that approximately one out of every six British individuals experiences insomnia, however, 65 percent do not seek assistance for their sleeping issue.
A survey conducted among 2,000 individuals by The Sleep Charity revealed that nine out of every ten participants face some kind of sleeping issue, whereas half of them resort to risky or hazardous activities due to insomnia.
Inadequate sleep has been associated with several health issues, such as
cancer
, stroke and infertility.
However, experts have consistently maintained that nighttime awakenings do not automatically indicate insomnia, as statistics show.
impacts as many as 14 million people in Britain
.
Stress and anxiety can lead to insomnia.
alcohol
, such as caffeine or nicotine, noise, rotating shifts, and jet lag.
If you often face difficulties with sleep, there are straightforward methods to enhance your sleep habits.
This involves maintaining consistent bedtime schedules, being physically engaged during the daytime, and setting up a peaceful, calm area for resting.
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