Video Transcript:

Today, I’m going to share with you three tips for staying asleep. One of the most common complaints that I get is folks finding that they’re waking up in the middle of the night. Generally, that will be between 1:00 AM and 3:00 AM. And if you are experiencing that kind of frequency in waking up and you’re noticing the same time every night you’re waking up, it’s going to tell us a little bit more about the imbalance in your circadian rhythm. That’s your body clock.

Balancing Our Circadian Rhythm

A lot of my patients have an imbalance, kind of disjointed and reverse body clock. Their circadian rhythm has them waking up or staying awake at night, versus being awake during the day. And I want to share with you there are really three kinds of key tips for balancing this. But there’s really also three core reasons why you’re waking up or having an imbalance in your sleep at night.

So, the three tips are going to address the three different root causes, so I want to share with you the reason why you might have a hard time staying asleep, and then I’m going to share with you the three solutions to address those root causes.

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#1. Addressing Hormonal Imbalances

So, number one, all three of these are going to be involving some sort of degree of hormonal imbalance. The most imbalanced organ that we find that will keep you waking up at night is going to be your liver. So your liver is going to either be awake or not hibernating at night, meaning our liver has to rejuvenate. And depending on lifestyle habits, depending on caffeine consumption or alcohol consumption, dietary consumption, or stress influences and hormonal imbalance, then that can lead to the liver not shutting down and hitting its rejuvenation status. So generally, that 1:00 AM, 3:00 AM time, we can correlate that to being liver focused.

Now, the other root cause is going to be neurotransmitter-related. This is neuroendocrine. This is all about your brain sending signals to assorted endocrine glands that are going to be causing you to have that imbalance. Generally, when I lab test my patients, I’ll see lower GABA neurotransmitter levels and lower melatonin levels. These also are going to be indicative of neurometabolic diseases that can skew that whole sleep cycle.

And then another core cause, which affects so many of us, is stress. Stress can directly flip-flop and change our circadian rhythm. So, addressing those three common imbalances are going to be critical for you staying asleep.

So how do we do that? Number one is to support your liver, and this is so easy. I recommend grabbing dandelion tea and drinking that two to three times a day, so a cup of dandelion tea in the morning, around lunchtime, and maybe even a few hours before bedtime will really help support your liver detoxification. It can also help support some of that hormonal imbalance. The way the liver is able to synthesize and metabolize estrogen is really critical. And it allows the detoxing of the liver during the day so that your liver can go into a restorative state and will keep you sleeping longer. I love that. It’s one of the fastest fixes for that waking up in the middle of the night.

#2. Maintaining Melatonin Levels

Number two is to address the melatonin imbalance, and this is really important because melatonin, we have a change as we age in the body’s production of melatonin. And our pineal gland is the gland that’s producing the melatonin. And as we age, we actually see a calcification of the pineal gland, so it’s very common as folks start aging, as they get into their 40s, their 50s, and 60s, we start to see the sleep imbalances change. Well, that ends up being indicative of what’s happening with the pineal gland.

When we’re looking for deeper balance of the pineal gland and the preservation of that gland, we need to support it with about 1-3 milligrams of melatonin. And the best time to take that is about an hour to two hours before you go to bed. That also helps support waking up and invigorating the pineal gland so we see less of the calcification. You’re going to see long-term benefits to your neuroendocrine health. But more importantly, you’re going to see being able to sleep longer, more fully, and ultimately, we’re slowing down your aging process.

#3. Keeping Stress Hormones In Check

Third and final way to get sleep thoroughly and having longer, better improved sleep is to address your stress hormone levels. And this is really important, exercise is one of the most clinically researched and proven ways for you to lower your stress hormones. I do recommend that you exercise at minimum four hours or more before your bedtime, so meaning try to exercise in the morning. Get some natural sunlight. Definitely exercising outside is great. Granted, in the winter months, sometimes that’s challenging, but making sure you exercise before lunchtime is a better practice to support that whole circadian rhythm.

The other thing that I recommend that’s right here at Organixx is going to be Magnesium 7. Magnesium is another pro sleep supportive supplement. It actually helps to release toxins and really fluid accumulation that can often cause individuals to get up and urinate during the middle of the night. That’s a common, common complaint I hear from both men and women, where sometimes they’re dehydrated and we need to help support that whole sleep balance by making sure magnesium is taken throughout the day.

So, if you are sleep imbalanced, I’m recommending taking two capsules of Magnesium 7 right when you wake up, and then take another one capsule, one or two capsules right at dinner time. Allow space for the magnesium to help articulate that fluid flush, and you want to make sure that’s anywhere from two to three hours before bedtime.

And last and final, one of my favorite complexes that is very powerful at lowering your stress levels is a complex called Relora. Relora is a combination of two plant barks. It’s magnolia and philodendron. These are actually shrubs that most of us have in our backyard. And unbeknownst to us, they are very helpful in lowering the cortisol level. That’s the stress hormone that sometimes gets flip-flopped. So, adding Relora in the evening time, maybe one or two hours before your desired bedtime, will help your stress level decrease and start to change the flip-flop of your circadian rhythm.

So, these are three powerful tips to help you stay asleep better and longer, and will help support more rest-filled sleep. Let us know how these tips help you get more restful sleep.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Video Transcript:

Today, I’m going to share with you how to get the most optimized, refreshing sleep that you can get, every night. This is really critical for optimizing your overall wellness and enhancing your anti-aging process. Getting your best sleep consistently is essential for you optimizing your overall hormone balance and your rejuvenation process of every cell and gland, and it will help you overall.

These five tips are going to help you sleep, get to sleep better. They will help you sleep longer in a more fulfilled way, and help you maximize REM sleep so you wake up totally refreshed and not tired. So, these five tips are super easy, and I’m going to share these with you today.

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Number One: Limit Alcohol & Caffeine Consumption

And this is really important. I know a lot of you consume coffee, keto coffee – and even, hopefully, you are adding our Organixx Collagen to your coffee. You want to make sure you consume that 13 to 14 hours before you go to bed. So make sure you are limiting your caffeine consumption. This will greatly decrease the enhancement of your central nervous system, that invigoration that we sometimes get, that caffeine hit, and caffeine and even alcohol can skew our circadian rhythm. So that’s one of the best ways to really optimize your sleep.

Number Two: Power Down Before Bedtime

Make sure you power down two to three hours before bedtime, meaning power down on consuming things on your phone, or your laptop, or TVs at home, limiting blue light. And that also means limiting the natural daylight coming from a lot of our LED lights in our home, sometimes changing out the lights so that you’re not so much exposed to natural light that’s artificial. And I always recommend wearing blue light blocking glasses. Those are so good to help power down your body’s natural rhythm to get to sleep.

Number Three: Support Your Circadian Rhythm

Now, number three has a lot to do with your circadian rhythm support. And this is all about the body’s sleep clock. We want to ideally be reaching a peak point of “awakeness” when we wake up in the morning, and then we’re slowly dipping to where we’re at our lowest point, where we are ready to go to sleep. I actually evaluate certain levels in your saliva, in your blood serum, on a daily basis that can tell us where there are some imbalances. What I have found is that when we can level out some of these hormones and other micronutrients, we can actually achieve the best circadian rhythm. So, I’m going to share with you a few ways to do that.

Magnesium

Here at Organixx, we have Magnesium, and this is one of the most powerful ways to help support your body’s natural circadian rhythm by helping your body extract excess fluids throughout the day. So, consuming magnesium in the morning and right around dinner time will help minimize the need to wake up and urinate at night, which is a very common reason why a lot of people wake up at night. Magnesium also helps to calm our central nervous system, which helps to correct our circadian rhythm and ultimately support that natural sleep cycle.

Melatonin

Another compound that is highly beneficial is adding melatonin about one to two hours before your desired bedtime. Melatonin is the circadian rhythm cycle hormone. It’s what sets our natural day clock. And if you are being exposed to blue light therapy or blue light, or maybe you’re a shift worker, or are awake because you have an infant, melatonin is going to help offset some of those environmental factors that might be working against us for optimal sleep.

Lower Your Stress Levels Naturally

Now, another really important thing to address is to lower your stress levels. Enhancing your central nervous system calming is going to be one of the best ways to get the right circadian rhythm.

And there are a few herbs that I recommend. I love to add herbs like this tulsi that might also have some passionflower, some valerian, and kava. You can grab sleepytime teas that are beneficial. You can add CBD. And another thing that’s highly beneficial is adding the 7 Mushrooms. You can add 7 Mushrooms. These are mushroom blends of adaptogenic herbs that directly support lowering and balancing our stress response mechanism, which ultimately calms your central nervous system. Those are really good ways to, again, lower stress so that we have a better balanced circadian rhythm.

Number Four: Comfortable Sleeping Environment

Now, the fourth tip is creating the most comfortable sleeping environment. Environment is everything when it comes to optimizing your sleep. And even though we might not think about it, having the best mattress, sheets that are comfortable, jammies that are breathable, having the right cooling temperature, clean air, and even aromatherapy can be beneficial for optimizing your sleep.

I’m going to share with you a trio of aromatherapy blends that are some of the best aromatherapy blends for sleep enhancement. Chamomile, plus lavender, plus valerian aromatherapy oils are great for enhancing that natural sleep effect. So, you can diffuse that trio in a diffuser as you’re getting ready to sleep, and then that can continue to diffuse while you’re in sleep. So, that will help support that calming effect that we’re looking for that is going to optimize your sleep and help you get REM sleep. When we are refreshed when we wake up, it’s because we get the most REM sleep at night. Thorough, deep, rejuvenative sleep.

Number Five: Timing of Hydration

Last and final is to make sure you hydrate during the day and in the right way. I find that even myself, sometimes I’ll get to dinner time and think, oh gosh, I didn’t really hydrate well today. And then I’ll try and kind of max my hydration. And ultimately that ends up plaguing some of our core elimination organs, and we might end up having bladder or liver imbalances from excess of fluids that are too close to bedtime. So ensuring, and honestly, one of my best things is to plot it on my phone as reminders or write it in your planner, just to make sure you’re hydrating appropriately through the day. Getting up to urinate, or peeing at night, is the number-one reason why most people end up getting up at night. It’s the most common complaint I hear with my patients – men and women alike.

So, make sure you’re getting hydration appropriately throughout the day. And if you are taking any diuretics or any medication that might cause frequent urination, make sure you take that in the morning or around lunchtime. Make sure you’re not taking it before bedtime, as guess what, it’s going to wake you up to empty your bladder. And that’s also where magnesium comes into play.

If you have a need where you’re taking magnesium maybe two or three times a day, therapeutically, for excess fluid or edema, or you’re just really trying to enhance the kind of flush of the bowels, what I recommend is to make sure you take your magnesium at minimum three to four hours before bedtime. That allows the body enough time to process any fluid flushing that will allow your bladder and your liver and your whole body to get restful sleep.

So, these are five tips that will really ensure you’re waking up refreshed and getting the most optimized sleep at night.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Video Transcript:

I want to share with you five really impactful and very easy tips to help you get to sleep in the healthiest and most optimized way. This answers the question of a lot of you viewers and consumers here at Organixx who are having a challenge with getting your body and your brain to calm down so that you can get optimal sleep.

And these five tips are going to be very impactful for individuals of all ages. So if you have children that might have this challenge where they’re not slowing down or their body seems like they’re awake, but maybe they’re a little grumpy and tired, these tips can also be applicable for our younger kids, as well as preteens and teens and young adults.

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Avoid Blue Light Before Bed

All right. So kicking off with number one, this is really simple, and it is avoiding blue lights like your phone, your TVs, or any of the electronics that you might be using or working on within two hours of bedtime. And I recommend getting these blue light blocking glasses. And so these are a non-prescription glasses, these happen to be one of I think five pairs that I have. I have them everywhere.

And what these allow you to do, if you do have to work or you’re checking your phone, or even if you prefer to watch TV at night, when you wear these, it minimizes the impact of the blue light. And the blue light, these blocking glasses, they have these for kids as well, so if kids are using iPads or they’re working on computers for homework, have them put on their glasses from 6:00 PM until bedtime. So by wearing blue light blocking glasses, or even putting a little screen on your computer, they have those you can grab easily on Amazon. By wearing these, it helps to minimize the impact of the TV or the phone or the iPad light in affecting your sleep cycle.

And so the first thing is that blocking process is really stopping the impact of blue light that might keep you awake longer than what you prefer. So again, 6:00 PM and on wear these. These are non-prescription, super easy to grab, you can find these at your pharmacies, online, but really great – the blue light blocking glasses.

Set Your Thermostat for Sleep

Now, the second thing is to set your temperature. And I love to automate this function because it’s super easy. But you want to be sleeping in ideally the low seventies, high sixties. That ideal temperature range for optimal sleep is 68 to 72. Now, this depends on your budget, where you live, humidity levels, all different factors. But that temperature we find is ideal for good restorative, rejuvenative sleep. And it’s a part of that getting to sleep better when you’re under your blankets and you’re feeling cozy, it signals to the brain to go to sleep.

Supplementation Assistance

Now, third is an assortment of supplementation. Sometimes we need assistance, and the assistance comes in the way of assorted herbals and minerals that can support your body’s natural downgrading and getting into the sleep cycle. So we have that circadian rhythm, basically, it’s the day and night rhythm. We want to be ideally most awake in the morning. And we start to see the circadian rhythm drop, and it’s at its lowest point right before we are going to bed and engaging in sleep.

Magnesium

So, I first reach for Organixx Magnesium 7. Magnesium, especially now we have the seven assorted magnesium types and forms, they’re going to target different body systems. And magnesium has been clinically studied to help calm our central nervous system and eases the whole sleep cycle.

Magnesium is great if individuals find that they have insomnia or just that difficulty getting to sleep, magnesium is great. So again, that’s the Magnesium 7 here at Organixx.

Herbals and Teas

Now, sometimes we need some herbals and I love to incorporate herbals, very central-nervous-system-calming herbals, like passionflower and valerian. You can find these in teas. And I also like to add in a holy basil – that is an adaptogenic stress-reducing, cortisol-lowering adaptogen. And I grabbed this from my medicine cabinet. I drink tea a lot. I’m a tea lover and I have different teas that I drink throughout the day.

In the later part of the evening, after dinner, I will brew up a toasty sleep tea, I’ll brew up a valerian sleepy-time tea, and also just a passionflower tea. Sometimes you can get loose-leaf passionflower at your bulk natural stores and online. So, you can blend those also, you can make your own kind of sleepy-time tea combo.

But those are very impactful for just calming the system, helping slow things down, drop that circadian rhythm so that the body’s entering into that lower phase circadian rhythm so that we have the sleep cycle kicking off in the right form.

This is critical. I’m going to share additional tips in future video content, where I’m going to share with you how to stay asleep fully. So not wake up during the middle of the night. And how to wake up refreshed. But the kicking off, getting your body and the central nervous system balanced and lowered is really critical.

Melatonin

Now, often I get asked, “Hey, Dr. Melissa, what are your thoughts about melatonin?” Because that often gets billed as a neurotransmitter-focused supplement that can help balance sleep. And even GABA falls into that category. I recommend before using melatonin or GABA, that you’re going to often find in some natural sleep aids, I recommend having your neurotransmitters tested. Because too much melatonin actually will keep you awake and it won’t help you sleep solidly.

So, melatonin is one of those things that I use sparingly, I use it specifically, I want to have more clinical data, IE labs, to understand where your values are. Because sometimes we have to trim your melatonin or elevate the balance of other neurotransmitters to ease that increase in melatonin that might be causing your brain to race before you go to bed.

Bach Flower Therapy

Now, speaking of brain racing, number four, I love to incorporate this really amazing option. So, tip number four is this amazing natural therapeutic that involves flowers. And this might sound a little like, okay, what in the world are flowers going to have to do with sleeping better and actually getting to sleep easily?

I’m going to share with you a therapy that a psychiatrist analyzed in a psychiatric hospital a hundred years ago, that when psychiatric patients were brought out into the garden, if they were parked, their chairs or their wheelchairs, were parked near certain plants or trees, that they started to have some emotional relief. And they started to see and notice changes in their outlook. And even patients rebounded from whatever diagnosis or mental illness they had.

Well, fast forward to lots of research in identifying the different flowers that are associated with emotional challenges or really our emotions connect to certain flowers. And so what this therapy is, it’s called Bach flower remedies or Bach flower therapy. And it is incorporating specific flowers that can ease stress, can calm the mind. This is really, really impactful.

And what I recommend for any of my patients that are going to usually tell me, “Dr. Melissa, I’m always physically tired, but my brain is wired. I’m thinking about my day, I’m rehashing meetings, or oh, I could have said whatever with so and so, or I’m running through the list”, and your brain is awake, but your body’s really ready to go to sleep. But the brain is wired, it’s alert.

Bach flowers, so I’m going to share with you, it comes in an assortment of remedy forms. This happens to be a pastille. I have one I can show you, it’s a little like suck on, and you put it in your mouth and suck on it like you would a lozenge. They also have sprays, they also have drops. They have non-alcoholic drops for kids. They even have this for pets. And I’m going to share with you … There are five particular flower types that are in the overall remedy. This is going to categorically address stress, emotional trauma, grief. It addresses the general state of folks that have that mind that’s awake.

And how we use Bach flower remedies is to begin taking either a few sprays or a few drops an hour before the desired bedtime. And what my patients experience instantaneously is a releasing of that mind going, and it just calms down the mind so that you’re not thinking about the list. You’re not thinking about the meeting tomorrow. You’re not thinking about the meetings from today or the conversation with your spouse or your kids. Those all go away. And the emotions just root, so that the body can sleep. It’s by far one of my most spectacular remedies and resources for folks that have a hard time getting to sleep. And it’s the brain that’s going. It’s not always the body that’s a challenge, but it’s the brain. And it’s the thinking, the constant thought pattern.

Your Sleep Environment

Okay. So, last and final, I want to share with you, is really setting the right tone for the sleep environment. I call this the right bedroom environment. Meaning, is your bedroom space ideal for optimal sleep? And there’s several steps to this. But I want you to assess, and even some of my patients, I’m having them take pictures from different angles of their bedroom. And I want to make sure that we have no clutter in the bedroom. I want to make sure there’s nothing being packed or stuffed underneath the bed. I want to make sure that their beds are made. When they’re getting into bed, it’s really nice clean, crisp sheets, because you’re not having to worry about a messed up bed.

But more importantly, I want to make sure we don’t have a TV in the bedroom. I want to make sure that the bed itself is comfortable and conducive for the right sleep environment. Meaning, how do your sheets feel? Are they the right thread count? Are they breathable? Are you under enough or too many blankets? What’s your pillow like, are you dealing with a pillow that might be causing you to wake up or just cause you discomfort?

Weighted Blankets

I also like to have patients who need that extra support to getting them to go to sleep, I incorporate a weighted blanket. This really targets folks that have anxiety, just underlying anxiety and even depression. Weighted blankets have a ton of research. They come in different weights and sizes. They have little younger kiddo ones to teens and adult versions. But my weighted blanket, it’s 15 pounds. Brian calls it my iron curtain because I have it just on my side. And it is glorious. It just feels like I’m a snug little bug in my bed. And it just is like … I bring it up to here and it just feels like you’re being hugged.

That action of the weight on the body is a sensory signaling. It creates sensory signals that literally calms the mind, calms the body. We have hormones that get produced, happy, healthy, good sleep-inducing hormones that come from the activity of being in a weighted blanket.

Now, if any of you are parents, think about when you brought your newborn home from the hospital. The effort was to create that fourth trimester where you really swaddled them and have them wrapped up where they felt like they were still inside their mother’s uterus. Weighted blankets take us back to that primal state as humans. And it’s very effective for getting somebody to sleep better and faster. So that is a game changer, total game changer.

Sleep Clothing

The other thing is I want to look at what is the sleep clothing that you’re wearing. Are you wearing breathable clothing? For some of my patients that might experience night sweats, I want to make sure we’re wearing wicking, bamboo-related night clothing and nightwear – shirts, tank tops, camis for ladies, and pants for men. But I want to make sure that sweat is not going to cause you grief in getting to sleep because that can be a big factor. Get into bed, and all of a sudden you’re sweating. You’re not going to be comfortable. Even if that temperature is 68 degrees in your bedroom.

White Noise & Air Purifiers

The other thing is to deploy white noise via an air filter. This is one of those things where I’m using this tool as a way to create a space where your body is not being bombarded by allergens, dust. As well as enhances that whole airflow so that we’re not maximizing or you’re not experiencing inflammation that will register when you wake up, puffy eyes, gunkiness in your nose.

So, that’s really important to look at maybe adding a white noise machine. That’s another way, the brain just zeros in on it and just lulls you into a sleep. It’s almost like when babies and young toddlers are driving around in a car, I mean, it’s like magic. That was actually what Gabriel … we’d have to drive him around to have him take a nap. And so white noise is highly effective now he’s older. But adults can benefit from that white noise.

And I just like to blend that where, let’s have your air filter, a good clean HEPA high-quality air filter. Maybe even with a little UV, have that function as your white noise machine.

Himalayan Salt Lamps & Green Plants

And then last and final environmental-wise. I want to make sure we are also emitting good negative ions into your air via a Himalayan salt lamp, as well as maybe having a green plant like a lily. I love lilies in the bedroom. They’re very oxygenating and they clean the air. That’s really important though, just have that nice, clean, crisp environment where it’s just soothing.

Essential Oils

You can even incorporate essential oils. Here at Organixx, we have really wonderful lavender. I love lavender and frankincense, you put those two together on a little cotton ball. And I will stick them on the Shakra points. So, I’ll do one where your hips might be, mid-back, up here around the neck, and then even I’ll tuck one in the pillow. Frankincense is very grounding, it’ll bring down your energy and it’ll root you into that whole circadian rhythm. Lavender is just so calming.

So, you can incorporate sight, sense, smells, just that feeling of comfort, great sheets, an excellent pillow, weighted blanket, cool temperatures – very, very impactful for helping you get to sleep better.

I hope these five tips were helpful. Let us know how you do with them. And if you have any other challenges you want us to address with the sleep cycle. And make sure you subscribe and follow us along here. As well as read your emails … As well as watch future emails coming out with additional ways to help you sleep better.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

If you’re someone who has trouble falling asleep or staying asleep, you likely already know that breaking the cycle of poor sleep can be difficult and frustrating.

There are things you can do, of course, to help improve your sleep quantity and quality. You could try abstaining from caffeine in the afternoon and evening. You could stick to a sleep schedule and stop all screen time an hour or two before bed. But these adjustments don’t help everyone. If you’re among those who have tried countless sleep “remedies” and not felt any benefits… what then?

There are multiple studies showing that the majority of American adults don’t consume enough magnesium [1]. Being magnesium deficient puts you at a higher risk for sleep disorders [2] and many other serious health issues. If your body is deficient in magnesium, you may find that supplementing with magnesium for better sleep is just the answer you’ve been looking for.

Read on to discover 4 important reasons why magnesium is important for helping you get better sleep and tips for finding the best type of magnesium for sleep.

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Magnesium for Better Sleep: 4 Ways Magnesium Can Support You

Magnesium is one of the most prevalent minerals in the human body and every single cell and organ in your body requires it for performing hundreds of functions [3]. For example, more than 325 biological enzymes are dependent on magnesium, many of which are located in the nervous system [4].

Sleep promotion is one of the processes with which magnesium is intimately associated. Almost 50% of older adults suffer from insomnia. Not surprisingly, magnesium deficiency is also more prevalent in older adults.

A century ago, the average daily intake of magnesium for an adult was 475-500 mg. These days, typical magnesium intake is closer to 175-225 mg daily, which is nowhere near enough to satisfy your body’s requirements.

Magnesium works in four major ways to improve sleep quality:

#1. Magnesium Promotes Relaxation of the Brain & Nervous System

A brain that’s too busy will certainly not help you get to sleep. We don’t need studies to tell us that if we want to sleep well, we need to be able to relax at bedtime. This is where magnesium can help.

Probably the most important function magnesium has with regard to sleep is its ability to help calm down the central nervous system. This in turn helps the brain to power down for sleep. It also helps to keep the brain functioning at a calmer, more relaxed state throughout the night.

Curious about how that happens? Magnesium is believed to help promote relaxation by these 4 mechanisms:

#1. Magnesium activates the part of the nervous system that is necessary for resting and digesting – the parasympathetic nervous system [5].

#2. Magnesium is required for the regulation of certain neurotransmitters – chemical messengers that send signals throughout the brain and nervous system. In particular, magnesium increases the availability of gamma-amino-butyric-acid (GABA), which is a calming, relaxing neurotransmitter. When GABA levels are low, the brain has a much more difficult time quieting down enough for sleep [6,7]

#3. Magnesium promotes the secretion of the hormone melatonin, which helps regulate circadian rhythm and synchronizes sleep-wake cycles. In so doing, melatonin facilitates the transition to sleep and promotes more consistent and better sleep-wake cycles [8].

#4. Emotional and physical stress can deplete the body of magnesium. In fact, studies have shown that the higher our magnesium levels, the lower our cortisol levels. Cortisol is a hormone released in response to stressful situations and stressed thinking, and too much of it can keep you from sleeping well… or at all [9]. Magnesium has been shown to reduce cortisol levels [10].

#2. Magnesium Helps Improve Sleep Quality

There are two studies, in particular, that have shown that magnesium can be beneficial for helping to achieve a deeper and more relaxing state of sleep.

In a small 2012 double-blind placebo-controlled clinical trial (considered the gold standard of trials) [11], 46 elderly adults were given either 500 milligrams (mg) of magnesium or a placebo, for eight weeks. At the conclusion of the study, the group receiving the magnesium reported having a better quality of sleep. Researchers found they also had higher levels of melatonin and renin (another hormone that helps regulate sleep).

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A 2011 study by Italian researchers [12] investigated elderly people with insomnia. The study participants received a supplement containing a combination of magnesium, melatonin, and zinc. The study participants reported:

• having an easier time getting to sleep
• better quality of sleep
• less of a problem awakening from sleep
• improved alertness the following morning

#3. Magnesium May Help Improve Mental Health

Anyone who has suffered from depression or anxiety will tell you that it absolutely can and does have a negative impact on sleep. Fortunately, recent research on magnesium shows it can benefit mental health.

Researchers have found that people with magnesium deficiencies often suffer from depression, anxiety, and a lack of ability to concentrate [13].

A 2015 American study [14] found that having low magnesium levels was significantly associated with depression – especially in younger adults.

Can magnesium supplementation help people who have depression and anxiety? A 2016 review of research [15] investigating magnesium and depression concluded:

“The mood-improving potential of magnesium compounds have been confirmed by the results of numerous pre-clinical and clinical studies. It seems that magnesium supplementation is well-tolerated and enhances the efficacy of conventional antidepressant treatments, and as such could be a valuable addition to the standard treatments for depression…”

A 2017 review of research [16] on magnesium and its effects on subjective anxiety in humans had mixed findings. Researchers stated that although the studies were fairly poor in design and more well-designed randomized controlled trials were required, the evidence thus far suggested a beneficial effect from magnesium for those suffering with anxiety.

#4. Magnesium May Provide Pain Relief

Pain is another reason why many people sleep poorly, and magnesium may have a role to play here as well.

Magnesium Eases Post-Op Pain

For instance, a 2013 meta-analysis of randomized controlled trials [17] investigating postoperative pain in surgical patients suggested that administration of magnesium to patients prior to surgery eased postoperative pain.

Magnesium for Migraines & Fibromyalgia

Migraine sufferers were found to benefit from magnesium [18], and those with fibromyalgia may also benefit from supplementing with magnesium [19]. While only preliminary studies have investigated the use of magnesium for fibromyalgia sufferers, this group has also been found to have magnesium deficiencies.

While it may be too soon to conclude whether magnesium is a viable treatment for chronic pain, the preliminary studies using magnesium supplementation either orally, transdermally (through the skin), or intravenously for fibromyalgia and other forms of chronic pain certainly suggest its potential.

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8 Conditions That Can Create Magnesium Insufficiency

As you can see, having low levels of magnesium can either contribute to or cause sleep disorders and a number of other problems that can interfere with a good night’s sleep.

So, what are some of the causes of low magnesium levels? Here are 8 of the most common:

1. Digestive diseases like Crohn’s disease, inflammatory bowel syndrome, leaky gut syndrome. These can impair your body’s ability to absorb magnesium properly.
2. High carbohydrate diets can increase the elimination of magnesium.
3. Certain medications including (but not limited to) laxatives, diuretics, and acid reducers whisk magnesium out of the body.
4. Diabetes and insulin resistance. A magnesium deficiency has been observed with both conditions.
5. Heavy use of alcohol. A magnesium deficiency is common among those who drink heavily.
6. Poor diet devoid of green leafy vegetables and other magnesium-containing foods can cause magnesium deficiencies.
7. Stress. Whether it be mental or physical stress, prolonged periods of stress really chew through the magnesium. Chronic stress is well known for depleting the body of magnesium, leading to a magnesium deficiency.
8. Age. Many older adults have insufficient magnesium in their diets which is compounded by less efficient absorption of magnesium.

With over half the population being magnesium deficient and not sleeping as well as they could be, it’s not hard to see why magnesium for better sleep is becoming a go-to for many people.

Which Form of Magnesium Is Best for Sleep?

If you’ve determined that magnesium supplementation is something you want to try to see if it improves your sleep quality… how do you then go about choosing the best type of magnesium for sleep?

In case you’re not already aware, there are multiple types of magnesium available on the market. Some types include chelate, glycinate, citrate, malate, taurate, aspartate, orotate, oxide, chloride, carbonate, and sulfate, to name just some.

To make it even more confusing, you can purchase magnesium in many different formats such as capsule, tablet, liquid, cream, etc. With all of these choices… how do you know which kind will work best for you?

First off, we highly recommend consulting with your healthcare provider to determine if magnesium supplementation will be beneficial for you. More doctors than ever are becoming aware of the dangers of magnesium deficiency and the various health conditions that can be improved from sufficient magnesium intake [20].

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The Best Magnesium for Sleep

When it comes to the best type of magnesium for sleep, we recommend looking for types of magnesium that are known to be highly bioavailable. This means that your body is actually able to absorb the mineral and send it where it needs to go.

Many types combine essential magnesium with amino acids or other chemical compositions since magnesium works best when it “binds” with other substances. This is what’s referred to as “chelated” magnesium.

Some of the best (most bioavailable) chelated types of magnesium include:

• Magnesium aspartate (magnesium + aspartic acid)
• Magnesium citrate (magnesium + citric acid)
• Magnesium glycinate (magnesium + glycine)
• Magnesium malate (magnesium + malic acid)
• Magnesium orotate (magnesium + orotic acid)
• Magnesium taurate (magnesium + taurine)
• Magnesium amino acid chelate (magnesium + a mixture of amino acids)

Magnesium citrate is often touted as the best type of magnesium for sleep, as is glycinate, malate, and taurate. But really, any type of magnesium that your body is able to easily absorb to help counter a magnesium deficiency is likely to do the job.

When to Take Magnesium for Sleep?

Another question people usually have when it comes to magnesium for sleep, is what time of day to take it? Magnesium isn’t like taking a sleep aid such as melatonin or a sleeping pill. In other words, you don’t need to take it a certain time before going to sleep in order to gain value from it (although if you find that helps you, then carry on).

The primary benefit of magnesium supplementation is reversing a magnesium deficiency. Therefore, even taking it in the morning can still benefit your sleep at night. Many people like to split their dose of magnesium and take half in the morning and half before bed. As with all new supplementation, consult with your healthcare provider and listen to your body to determine what schedule works best for you and your body.

New Organixx Magnesium 7 Contains Seven of the Best Types of Magnesium

Most magnesium supplements only contain a single type of magnesium. A few brands include two or more types, but very few contain multiple forms. Many of these multi-forms of magnesium also rely on one or more of the cheap kinds of magnesium or undesirable filler ingredients such as magnesium stearate.

New Organixx Magnesium 7 contains equal amounts of seven of the very best types of magnesium for sleep (and other health issues), along with two co-factors for better absorption and utilization… all with no stearates, fillers, or other junk ingredients. Magnesium 7 is a premium, broad-spectrum magnesium supplement that supplies 120% of the RDA of magnesium in each 2-capsule serving.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Sleep: That thing we all “have to” do. That most coveted of conditions, though often the most avoided, or the most difficult to achieve. One thing is for certain, when it’s time to lie down and close our eyes to replenish, we would all like two things… for it to be easy to fall asleep, and to awaken hours later feeling refreshed.

Yet, according to the Cancer Treatment Centers of America, Americans spent $32.4 billion on sleep aids in 2012 alone, with 8.6 million people reporting they took medications for sleep just in the month of July 2013. WebMD reports that between a third and a half of all Americans “have insomnia and complain of poor sleep.”

Something is clearly going wrong if so many people are sleeping so badly. But surely taking a pill to fall asleep faster isn’t that big a deal, right? Well, unfortunately it’s not that simple.

Pharmaceutical sleeping medications, as most modern medications, come with a host of side effects, with some being known to be addictive and eventually even affecting memory and attention span. Of course, not all sleeping pills are alike. Some are actually meds aimed at reducing anxiety, some depress the central nervous system and are sedative, some affect melatonin or brain chemistry, and others simply make it easier to fall asleep.

Common side effects of prescribed sleeping pills include:

• Burning or tingling in the hands, arms, feet, or legs
• Changes in appetite
• Constipation
• Daytime drowsiness
• Diarrhea
• Difficulty keeping balance
• Dizziness
• Dry mouth or throat
• Gas
• Headache
• Heartburn
• Impairment the next day
• Stomach pain or tenderness
• Uncontrollable shaking of a part of the body
• Unusual dreams
• Weakness
• Changes in blood pressure/heart rate

You can also be allergic to sleeping pills, risking more serious reactions from difficulty breathing, to vomiting, and even to anaphylactic shock. In any case, you should never mix these pills with alcohol.

With so many risks, why do so many Americans take meds to help them sleep?

Sleep is Vital to Your Health

Sleep is as essential to your health as food and water. Yet we don’t often make getting a good night’s sleep enough of a priority. We even make it harder to sleep properly by incorporating things like caffeinated drinks, or huge amounts of screen time into our lives, both of which affect our brain chemistry and sleep cycles. Not to mention what stress and late nights can do to a body.

So how much sleep do you need?

The National Sleep Foundation conducted a two-year study, comprising 18 leading scientists and researchers. They published their results in 2015, listing their findings on the minimum amounts of sleep humans need at each age.

The recommended number of hours are:

• Newborns: 14 – 17 hours
• Infants: 12 – 15 hours
• Pre-Schoolers: 10 – 13 hours
• School Aged Children: 9 – 11 hours
• Teens: 8 – 10 hours
• Adults & Young Adults: 7 – 9 hours
• Older Adults: 7 – 8 hours

Repeatedly not getting enough sleep leads to “sleep debt.” Chronic sleep debt can have serious repercussions on your health, including:

• lowered immune system
• decreased concentration or alertnes
• weight gain
• higher risk of diabetes
• loss of libido
• accelerated aging
• increased risk of heart disease, stroke, and cancer

In fact, according to the National Sleep Foundation, adults who sleep fewer than six hours per night are twice as likely to have a stroke or heart attack over those who sleep six to eight hours a night — regardless of age, weight, smoking or exercise habits.

Also worrying is the correlation between sleep and cancer. The types of cancer most frequently connected to higher risk are prostate, colorectal, and breast. It’s also worth noting that sleep apnea is connected to a higher risk of any type of cancer.

A 2013 study published in Cancer Epidemiology, Biomarkers and Prevention “identified a twofold risk of developing prostate cancer in men with sleep insomnia.” A study published in the journal Cancer in 2010, reported that those that sleep less than six hours a night have a 50% higher risk of colorectal cancer, while a 2012 study suggests inadequate sleep is connected with both cancer recurrence and the risk for more aggressive breast cancer.

Tips for a Better Night’s Sleep

Now the question arises: If we need sleep for our health and prevention of more serious diseases, and sleeping medications come with risks and harmful side effects themselves… what can we do to ensure a good night’s rest?

Glad you asked. Here are some top tips for a better sleep:

1. Stick to a sleep schedule. This means you stick to the same times to wake up and sleep, even on weekends. Doing so will help your body clock to regulate, and assist in both falling and staying asleep at night.
2. Have a bedtime ritual. Allow a good 30 minutes for a relaxing routine activity that is free from technology. Separating your bed/sleep time from activities that cause stress, anxiety, or excitement will make it easier to fall and stay asleep. This includes avoiding bright lights, and “screens” (TV, mobile devices, computers, etc.)
3. Avoid naps. If you have sleeping problems, don’t nap, particularly in the afternoon. While it’s true a power nap can be useful, for those that have problems falling asleep at night, avoiding naps can help.
4. Daily exercise. National Sleep Foundation suggests vigorous exercise at any time of day, but not at the expense of your sleep. Even light exercise is beneficial.
5. Assess your sleeping space. It may seem obvious but your bedroom needs to promote a good night’s sleep! This includes evaluating the temperature, with the National Sleep Foundation suggesting a cool 60-67 degrees F being optimal. Noise (including your partner’s snoring) should be diminished as much as possible. Consider ear plugs, white noise machines, and other devices to block out sounds. To make the room as dark as possible, consider blackout curtains and eye covers/shades. Also be aware of allergens. A good air purifier can make a world of difference if you are sensitive.
6. Spring for a good mattress. Pun intended! Again, it may seem obvious, but the mattress and pillows you use can make a huge difference in how well you sleep. Most mattresses have a lifespan of 9-10 years, if it’s good quality. Pillows can become worn out, too. Many advances have been made in the arena of memory and gel foam. Your sleep is a worthy investment in your health, not just a luxury.
7. Use essential oils. These powerhouses of nature have a variety of health benefits, but there are a few that are well-known to help you sleep better. They include: rose, geranium, frankincense, orange, lemon, and lavender.

The 5 Best Essential Oils for Sleep

The important thing to know is that high quality essential oils are 100% natural, with few side effects, if any. These oils are typically distilled from the leaves, flowers, and stems of plants, leaving a concentration of phytochemicals (naturally occurring plant chemicals) that are 40-50% more powerful than the plant itself.

While many people associate essential oils with aromatherapy, or even just making places smell nice, plants and their essential oils have been used for thousands of years in traditional medicine.

In recent decades they have been getting increased attention from researchers, in pursuit of proof to their efficacy for a wide range of treatments and conditions.

Essential oils have been proven beneficial for supporting the body with nearly every physical ailment under the sun, including digestive problems, anxiety, depression, pain, bacterial infection, viruses, headaches… and even sleep.

While there are several essential oils that can aid with getting a better night’s sleep, here are a few of the best:

Rose and Orange:

A 2014 study showed significant effects from the inhalation of rose and orange essential oils reporting it “induces physiological and psychological relaxation.” A 2014 review looked at the effects of orange essential oil on insomnia and anxiety, citing positive results, while rose oil has had notable sedative effects in studies on mice, gerbils, and humans.

Geranium:

This lovely smelling essential oil has been long recommended for women in childbirth, due its relaxing effects. It was also seen to improve the sleep for those suffering from rhinitis (allergies) in a 2015 study conducted at Chung-Ang University in Seoul, Korea.

Frankincense:

This Biblically-famous essential oil has been said to be effective for anxiety and depression, calming the mind, as well as helping with insomnia.

In a study of cancer patients published in 2016, researchers found 64% reported improved sleep using “aromasticks” that included frankincense. One of the reasons frankincense essential oil may be so useful for helping sleep is its studied benefits for pain. A 2004 study published in Thailand reported oil of frankincense as one of the oils found to reduce both pain and anxiety in women in childbirth.

Lemon:

It may surprise you due to the invigorating smell of citrus fruits, but lemon oil has also been proven to be an effective sedative, with anti-anxiety benefits, too. In particular, a 2011 study tested these qualities on mice, in an attempt to understand why lemon essential oil is “one of the most popular compounds in Brazilian traditional herbal medicine.”

Lavender:

Lavandula augustifolia, known as “true lavender,” is well-known as a fragrance and flower. In the fields of complementary medicines, lavender essential oil is well known as a super-oil, especially when it comes to sleep. Happily, science backs this claim with study after study.

In particular, lavender essential oil has been reported as a natural remedy for mild insomnia, with no long-term side effects. A 2013 and 2015 study of ICU patients, both reported that lavender oil increased sleep quality and decreased anxiety.

Also in 2015, a study involving 79 college students investigated lavender oil on sleep, showing it did indeed improve sleep quality, with a “significant finding for waking feeling refreshed.”

How to Use Essential Oils for Improved Sleep

Inhalation:

Here are a few ways to enjoy the benefits of essential oils via inhalation.

1. Put a few drops on a cotton ball, and place on your pillow.
2. Place drops directly on your pillow.
3. Purchase a cold diffuser. (Heat lessens the effects of these oils). Add drops of your favorite oils and fill your room with these wonderful fragrances.
4. Place some drops of your chosen oil on your hands, and rub them together, while breathing in the aroma.
5. Dilute with a carrier oil and place some directly behind your ears or at the base of your throat for a medicinal “perfume.”
6. Add some drops to your laundry at the last (cold) rinse cycle.
7. Add drops of essential oil to your bath for a pleasant, relaxing, aromatherapeutic effect.

Skin:

Essential oils can be effective when absorbed through the skin. Of course, be careful to not stain clothing or delicate materials, never use close to sensitive areas (eyes, nose, genitals), and test for reactions on a small patch of skin before a full application. For all of the methods listed below, essential oils should be diluted with a carrier oil before being applied directly to the skin. Note that it takes approximately 20 minutes for oils to be fully absorbed.

1. Rub your chosen oil on the bottom of your feet before bed. Even the tops of your toes, if reaching your feet is difficult.
2. Place a drop behind your ears, or rub on the back of your neck. Under the breasts can be a good place, too.
3. Create a DIY hand (or body) lotion by mixing a few drops of essential oils with a small scoop of jojoba or coconut oil.
4. Add drops to a good olive oil or other good quality carrier oil and massage into your skin. Better yet, have your partner massage it into your skin for you!
5. Add some drops to cream and soak your feet and hands.
6. Create a personal spray diffuser by adding drops to a small spray bottle, with or without water and spritzing your skin.

Ingestion:

Some essential oils have been deemed safe for ingestion. Common sense is needed, and the guidance of a professional aromatherapist is best.

1. Add a drop or 2 to your favorite drink.
2. Place a few drops in about a tablespoon of juice or water, swish it around vigorously then quickly toss it to the back of your throat and swallow.
3. Place a couple drops in vegan or vegetarian gel caps.
4. Add to your smoothie or foods you are preparing. (Be sparing until you know the flavors you like, and each oil’s potency)

7 Essential Oil Recipes for Sleep

Here are some essential oil blends and recipes you can try out to help you sleep better. Blend the following oils together to use directly in the ways listed above in the “How to Use” section.

Essential Oil Sleep Blend #1

• 15 drops lavender essential oil
• 5 drops frankincense oil
• 6 drops orange essential oil
• 7 drops geranium rose essential oil

Essential Oil Sleep Blend #2

• 3 drops geranium rose essential oil
• 2 drops lavender essential oil

Essential Oil Sleep Blend #3

• 1 drop lemon essential oil
• 2 drops orange essential oil
• 1 drop frankincense oil

Essential Oil Sleep Blend #4

• 3 drops lavender essential oil
• 3 drops orange essential oil

Essential Oil Sleep Blend #5

• 3 tablespoons of milk or cream
• 5 drops of geranium rose essential oil
• 1 drop orange essential oil
• 1 drop lavender essential oil

Add to a bath, or soak feet/hands

Essential Oil Sleep Blend #6

• 3 tablespoons cream
• 2 drops lavender

Add to a bath, or soak feet/hands

Essential Oil Sleep Recipe #7

• A jug of water
• 5-10 drops peppermint oil
• 5 drops lemon
• 5 drops orange
• Stevia to taste

To make just a glass, add 1 scant drop each of peppermint, lemon, and orange oil. If this is too strong, apply oils to a clean toothpick and swirl in the water to provide just a hint of flavor.

A Word of Caution When Using Essential Oils

Essential oils contain potent plant chemicals. Despite their natural origins they should be used with care and optimally with the guidance of a qualified professional. To receive the most therapeutic benefits be sure to use only the highest quality, organic essential oils.