Calcium and magnesium deficiency cause insomnia as per some clinical studies. Our diet, increasingly deficient due to the lack of quality of food or our lifestyle habits, directly affects our nightly rest. So to take care of our health, we must ensure the contribution of these two vital minerals.
Far from being a one-time problem or being reduced only to a sleep disorder, there is one aspect to consider. Studies, such as the one carried out in the Department of Neuroscience of the University of Genoa, for example, point out that a good part of traffic accidents would be behind this same problem: insomnia, lack of attention.
The loss ratio would be between 10 and 20%. Now, in addition to this problem of obvious gravity, there are other factors as well. In case our insomnia is chronic, we can also experience alterations of mood. We will be more vulnerable to different disorders, such as depression.
As we see the lack of good quality sleep can be dangerous. If you figure out the factors behind this problem, you can be recovering quickly. Therefore, let’s take care of our diet, where we do not forget two key minerals: calcium and magnesium.
Sleeping less than six hours each day can cause serious cognitive deficits.
Calcium and magnesium deficiency causes insomnia
There is a series of nutrients that favor nocturnal sleep. Now, as nutritionists point out, many of us take it for granted that we are feeding ourselves correctly. We think we have all the nutrients covered. When in reality, it is not like that.
For example, the soils, the lands where fruits and vegetables are grown are becoming less and less rich in magnesium. Also, there is another essential aspect to keep in mind: the way we cook food can cause us to lose many essential minerals that these naturally have.
It would be good, therefore, to increase the consumption of vegetables, seeds, and fruits in a whole and unprocessed way. However, most of us are not used to of it. It makes us heavy or we simply opt for other proposals. These day-to-day decisions end up causing our body to begin to have fewer nutrients.
And the effects are noticed little by little.
The lack of magnesium
Dr. James F. Balch, surgeon, food expert, and health book publisher, explains in several of his works that calcium and magnesium deficiency cause insomnia. He warns us about this in his publications for a simple reason. Sometimes we tend to resort to drugs without knowing that our quality of life would improve if we take care of our diet.
- Thus, the lack of magnesium currently stands as a very recurrent problem.
- This mineral is a muscle relaxant and a powerful inducer of deep sleep.
- Magnesium increases GABA, an amino acid that enhances relaxation and sleep.
- Moreover, people with a deficit in magnesium, in addition to insomnia, also often suffer from restless legs syndrome.
- On the other hand, it has been seen that those who are subject to higher levels of stress, tend to have a greater magnesium deficit.
The deficit in calcium
Studies like the one published in the Center of Sleep and Circadian Neurobiology, of the University of Pennsylvania, pointed out the following:
- Calcium is related to our sleep cycles. We need this mineral to achieve REM sleep, that phase of sleep where a deeper and restful rest is induced. There, in addition, the brain carries out important tasks to guarantee our physical and psychological well-being.
- Also, calcium is the key to the production of tryptophan. This amino acid allows us to make melatonin, which is the key to inducing sleep.
A good diet is our best ally
We know that calcium and magnesium deficiency causes insomnia. How can we make up for these deficiencies? The first thing that comes to mind is to go to a pharmacy and buy the classic food supplements. Now, this is not always the best answer.
Let’s see therefore what steps we should follow.
Keys to combat insomnia through diet
The first thing we should do is go to our family doctor. Through adequate clinical tests, we will know whether or not we have a deficiency in these nutrients.
Also, we cannot leave aside that insomnia is also mediated by other factors: chronic pain, diabetes, stress, menopause, poor sleep hygiene…
Another important factor is to meet our vitamin D levels. This nutrient may also be behind calcium and magnesium deficiency.
Eat foods rich in magnesium:
- Green leafy vegetables
- Chia seeds, flax seeds, pumpkin seeds …
- Mature tomatoes
- Cocoa and dark chocolate
- Rye and barley
Foods rich in calcium:
- Dairy products
- Almond, soy and rice drinks.
- Sunflower seeds
To conclude, since we know that calcium and magnesium deficiency causes insomnia, it is best to consult a doctor before starting to consume any supplements ; In fact, even if it is only to improve our diet, without the need for “extras”, it would be best if we put ourselves in the hands of a specialist. Being accurate when completing our diet will save us a good amount of resources, such as time and money.