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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 rise at 2 am—they might be grappling with a significant vitamin shortage that increases the likelihood of cardiovascular issues.
Dr. Eric Berg, a chiropractor and nutrition advocate, asserts that irregular 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 potentially result in alterations to one’s personality, particularly in more critical instances.
Dr. Berg pointed out that not having enough of the necessary nutrient could increase the levels of cortisol, which is a stress hormone. This might cause people to wake up suddenly at night. Individuals experiencing this issue should consult a doctor for evaluation.
In a
YouTube video
he shared this week, garnering over 1.3 million views, he mentioned:
Cortisol levels should reach their minimum around 2 AM and peak at about 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 stiffness in your muscles — whether it’s in your upper back, lower back, or if pointing your toes causes spasms — this could be an indication that you’re lacking magnesium.
The recommended form of magnesium to take is magnesium glycinate. This variety assists in muscle relaxation and lowers cortisol levels.
He mentioned, “Another indicator of low magnesium levels is muscle twitching. If you experience spasms under your eyelid or in your limb, it could be an unmistakable signal that your body lacks sufficient magnesium.”
‘Magnesium controls calcium and when you don’t have enough magnesium you get more calcium and the calcium just causes cramping in different areas of the body.’
Dr Berg advised viewers with poor sleep to take a magnesium supplement before you go to bed at night.
But limited research has suggested magnesium may help benefit sleep.
A 2022 analysis of multiple studies, which included over 7,000 participants, indicated an association between magnesium levels and sleep quality.
Nevertheless, when penning an article in the journal
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 [the gold standard studies] indicated an unclear 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 goes up to 300 milligrams.
Supplements available at retailers such as Boots, Holland & Barrett, and found on supermarket aisles are commonly marketed as 375mg tablets.
The healthcare service also mentions that the majority of individuals ought to obtain all necessary nutrients through consuming a diverse and well-balanced diet.
Specialists have often recommended that leafy greens are an excellent source of magnesium since it occurs in chlorophyll—the green coloration 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 pointed out that low blood glucose levels could be causing nighttime awakenings, as this increase cortisol production.
“If you consume a lot of carbohydrates, your blood glucose might drop during sleep, causing your body to raise cortisol levels in order to stabilize 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 interfere with your sleep.”
Studies indicate that long-term stress can increase levels of cortisol and adrenaline, 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
.
Once it enters the bloodstream, it has the potential to attach itself 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 of them never pursue assistance for their sleeping issues.
The poll of 2,000 people, by The Sleep Charity, found nine in ten experience some sort of sleep problem, while one in two engage in high-risk or dangerous behaviours when unable to sleep.
Poor sleep has been linked to a number of health problems, including
cancer
, stroke and infertility.
But experts have long advised that waking up during the night does not necessarily mean you have insomnia, which figures suggest
affects up to 14million Brits
.
Insomnia can be caused by stress, anxiety,
alcohol
, such as caffeine or nicotine, noise, rotating shifts, and jet lag.
If you often struggle with sleep issues, there are straightforward methods to enhance your sleep habits.
This includes keeping regular sleeping hours, staying active in the day and by creating a restful quiet space to sleep.
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