Magnesium, in doses of approximately 250 milligrams, can help induce sleep. Magnesium deficiency is responsible for nervousness that prevents sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer's yeast.
(mmmm now why don't i get enough )
Dosage: 1,000 mg daily.
Note: The lack of calcium and magnesium can cause leg cramps during the night. Calcium and magnesium produce calming effects on the brain. They are essential for normal sleep. Calcium and magnesium taken 45 minutes before bedtime have a tranquilizing effect. Use a 2:1 ratio, such as 500 mg of calcium and 250 mg of magnesium in tablet or capsule form.
(wow popeye i hope you like spinach)Game meat, elk, cooked, roasted Calcium: 7mg Tryptophan: 746mg Magnesium: 33mg
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Calcium: 900mg Tryptophan: 594mg Magnesium: 482mg
(8.) Durlach J et al. Magnesium and therapeutics. Magnes Res 7(3/4):313-28, 1994
(9.) Popoviciu L et al. Parasomnias (non-specific nocturnal episodic manifestations) in patients with magnesium deficiency. Rom J Neurol Psychiatry 28(1):19-24, 1990
(10.) Popoviciu L et al. Clinical, EEG, electromyographic and polysomnographic studies in restless legs syndrome caused by magnesium deficiency. Rom J Neurol Psychiatry 31(1):55-61, 1993
(11.) Penland J. Effects of trace element nutrition on sleep patterns in adult women. Fed Am Soc Exp Biol J 2:A434, 1988
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