I Used to Struggle Getting Quality Sleep - Then One Thing Changed That Forever

Happy Sunday, my Wellness Warriors ??

Welcome to the second installment of Let's Taco 'Bout It where we discuss all things health & wellness, giving you the tips, tricks, & "food for thought" to living your absolute best life in a judgement-free zone. As a Registered Dietitian, I wanted a space to talk about the topics that have transformed my health and wellness, but with all the realness (because... ~human~). Chances are, we've all experienced the same feelings and thoughts towards certain health and wellness topics, and here's our safe space and community to dissect anything and everything, together. ??

Very rarely do I gate-keep in this life - which is a big reason why I decided to begin blogging again. Because when it comes to health, information that could potentially change people’s lives for the better should be?free.?And if it’s for free, it’s for me!???

Now, as an RD, I'm a firm believer of the food-first approach. All this means, is that if someone is lacking in a specific nutrient, a good first approach is to solve it with food rather than supplements being the first option. For example, if you’re low on vitamin A, I may suggest you add carrots and sweet potatoes into your diet first before recommending anything else.?But we all know that in this life, we all don’t have the same access to healthy, nutritious foods, especially in the Western Hemisphere. From food deserts to barriers to healthcare, there’s just a lot wrong with the system right now. Period.??So sometimes, supplementation just makes sense. And I’m a firm believer of one in particular: magnesium.

Working in the sports industry, my schedule often equates to very early mornings and late evenings. You can already imagine the effects this has on my sleeping patterns. During a basketball season it's difficult to get in my quality 7-8 hours of shut-eye due to factors beyond my control such as traveling, changes in schedule, and late tip-off times. That's just me. But what about you? A single parent or a big time executive or a victim of insomnia. If you struggle with getting deep, restorative rest where you actually stay asleep during the night, might I offer one suggestion?

I’ve began to incorporate magnesium supplementation into my diet a few times a week for over a year now, and it’s made a huge difference on my health and well-being.??Magnesium is one mighty mother-effer. From energy production to supporting muscles, magnesium supplementation has become a holy grail for me. It is responsible for over 300 chemical reactions and processes within the body (1 ). It’s a building-block, essential nutrient because it’s involved in nearly everything. Naturally, it’s found in food such as dark, leafy greens, yogurt, dark chocolate, and nuts and seeds. However, some of the food we consume is lacking in magnesium due to how food is cultivated and processed (2 ). This is because much of our soil lacks the nutrients, so many of us may actually have low levels of the mineral. We can also be deficient due to malabsorption issues, long-term medication use, alcohol use, and even excessive sweating!

What would you give for a good night's rest? And I'm talking about the kind where you didn't remember falling asleep. Or the kind where you wake up in the exact same position that you slept in. Or the best one... the kind where you've set no alarm clock and woke up on your own time. ??

Guess what?

It's possible.

Yes, even for you.

Before I talk about the amazing tradeoffs of magnesium, let's talk set up.

Magnesium isn't some relied-upon, over-the-counter sleep aid. Remember that supplements are just that... a supplement. They're there to supplement good habits that are already in place. Think of them like a cherry on top of a sundae or the final sprinkles of freshly grated cheese on pasta - the foundation is there, and it's the final touch to make everything taste better (*chef's kiss* ????)!

Whenever you want to introduce magnesium into your diet, perfect your sleep routine first. This may look like taking a hot shower, eating a nourishing dinner a few hours beforehand, brushing your teeth, cleaning up, preparing for the next day, journaling, prayer - anything and everything you need to prepare your mind and body for sleep. Many of us underestimate the importance of a solid routine, so get a sustainable one in place before adding the magnesium-cherry on top.

Alright, back to the good stuff. Here are some of the many benefits of this major life-hack nutrient:?

Deep and Restorative Sleep

I love to take my magnesium at nighttime, and ever since I’ve started to do so, I’ve gotten the most restful sleep ever. It makes sense because a deficiency in the nutrient is associated with sleep disorders (3 ). Magnesium helps to regulate a neurotransmitter called GABA; this helps to slow down our monkey-mind from all the restless thinking, allowing us to power down. It also plays a role in regulating a hormone called melatonin, which helps us feel sleepy. I rarely have issues falling and staying asleep these days!

Nervous System Regulator

Besides assisting in optimal brain function, magnesium has the power to help regulate our nervous system (4 ). It helps us relax because it activates our parasympathetic nervous system – ya know, the one responsible for helping us be in a state of “rest and digest” and not “fight or flight.” When we’re in a calm state, we are better able to relax and get ready to sleep.

Anxiety and Depression

Magnesium helps with the production of serotonin (5 ) – our happy chemical! Research shows that serotonin is primarily produced in the gut, and although magnesium isn't a cure for anxiety or depression, if we have more of our happy chemicals floating around to assist in mood regulation, the symptoms of anxiety and depression can show improvement.

PMS Fighter

Magnesium is a natural treatment for pain and mood regulation associated with our cycles. Because it also functions as an electrolyte, it helps relax the muscles - yes, this includes the muscles of the uterus that are associated with cramping! As mentioned before, magnesium helps with serotonin production – thus allowing us to balance our mood and fight irritability during our cycle.??Fun fact: you know how a lot of us girlies crave chocolate during our periods? Opt for 90% dark chocolate, as magnesium is naturally found in cacao.

Strong Bones

Building strong bones when you’re younger is essential because as we age, naturally, our bones become weaker - and trust, I know you want to play with your kids/grandkids even in old age. Magnesium helps us build strong bone density. When we’re sufficient in magnesium, our body is better able to absorb calcium!??

As one of the most abundant minerals in our body, magnesium also plays a role in regulating blood sugar levels, blood pressure, and making proteins!

The nice thing about magnesium is that it’s available in many different forms with different benefits! But for the purposes of sleep, magnesium glycinate is going to be your BFF (6 ). This specific form is also one of the most absorbable and easiest on the tummy. Make sure you assess which magnesium would benefit you the most before clicking "add to cart."

When it comes to supplements you always want to stick to the recommended daily doses for safety – but, you knew that!?Always consult your doctor before taking new supplements to discuss lab values and potential drug interactions, but as an RD I endorse magnesium supplementation through and through! Nighty-night! ??

With gratitude,

Dolapo ??

Until next time. . .

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