Minerals may promote a good night’s sleep

It’s 3 a.m. and you’re staring at the ceiling unable to fall asleep. Or, you’ve drifted off restfully only to awaken and not be able to fall back asleep. If these scenarios sound familiar, you could be experiencing insomnia. Millions of people suffer from insomnia and wonder if there is any treatment available.

Statistics by the National Sleep Foundation and Better Sleep Council indicate that anywhere from 30 to 50 percent of people experience some degree of insomnia during their lifetime. Women are more likely than men to have bouts of insomnia. Age, genetics and mental health play a large role in the risk factors for insomnia. It is estimated that 90 percent of people who are depressed suffer from insomnia.

Those experiencing bouts of insomnia lasting more than a few days may grow anxious and concerned about the situation further compounding the problem. Visits with general practitioners may yield a prescription for sleeping pills for the short term. While effective, sleeping pills are not typically a long-term solution and can become physically or mentally addictive. Global sales for all sleeping pills, called hypnotics, will top $5 billion in the next several years, according to pharmaceutical estimates. You may want to consider other methods for improving sleep quality.

Most people experiencing sleep disturbances understand the benefits of employing good sleep hygiene. This includes going to sleep at the same time each night and waking at the same time. Alcohol and caffeinated beverage consumption should be stopped several hours before bedtime. Exercise and some exposure to the sun can reset a sleep-wake cycle. For those who need a little more help, the use of vitamins and minerals may be all that’s needed. Several research studies have shown certain minerals can be effective at inducing sleep and helping people fall asleep and stay asleep through the night.

Research indicates that taking the supplements magnesium and calcium can do more than just support strong bones. According to James F. Balch, M.D., author of “Prescription for Nutritional Healing,” “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” Lack of these nutrients also may prevent fast onset of sleep. Calcium and magnesium have both been referred to as natural sedatives. Calcium works best when it’s balanced in a 2-to-1 ratio with magnesium. That means for every 200 mg of calcium taken, 100 mg of magnesium should be taken as well.

But not all forms of magnesium work best. It has been found that magnesium chloride has the highest absorption rate of many different kinds. Calcium lactate gluconate is also popular for its quick dissolution in water.

In a study called, “The Role of Magnesium in Sleep,” magnesium was determined to be a possible method of combating insomnia. Researchers found that sleep was induced rapidly and was uninterrupted. Test subjects didn’t report any residual tiredness the next day, as is common with other sleeping pills. Also, the calming effects of the calcium caused anxiety and tension to be diminished during the day.

“Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin,” says William Sears, M.D. “This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.” 

While it’s best to get nutritional content from foods, supplementation can be helpful if deficient in certain vitamins and minerals. Before adding any supplements to your diet, it is best to discuss your intentions with your doctor. He or she can determine if this course of treatment is safe or risky.