Do you have too much to do keeping you up too late? Do you have trouble falling asleep? Do you fall asleep but wake up in the middle of the night? Is your mind racing, your stomach growling, are your legs aching?
You may suffer from insomnia. Insomnia can be extremely frustrating for many people and become an annoyance for those who suffer from long periods of no sleep. However, did you know that certain nutrient deficiencies can be what is keeping you up or causing you to wake up every night between 1-3am?
Low Blood Sugar
When your blood sugar drops below appropriate levels for your blood chemistry, there is not enough fuel to communicate to the brain important hormonal transmissions for sleep. Low blood sugar calls upon the adrenal glands to release hormones that elevate energy. The release of epinephrine, adrenaline, and cortisol to elevate the low blood sugar is hormonally and chemically causing insomnia and restlessness. To help, try omitting refined sugar foods throughout the day, specifically sugar foods in the PM hour. Consider eating a high protein, low glycemic snack before bed to balance the blood sugar while sleeping because insomnia between 1-3am almost always qualifies as low blood sugar and liver handling problems. If you wake in the middle of the night consider a protein/fat/carb combination (ex: whole grain cracker with peanut butter). For supplementation help, try Ultra Glucose Control before bed – This stages a stable blood sugar throughout the night.
Adrenal Hormonal Imbalance
If the cortisol your body is releasing is too high you will be wired and unable to unwind. If your cortisol is too low you will be fatigued and lack energy at all times. Cortisol can secrete at night if your adrenal glands are imbalanced and in turn, will wake you up chemically and also cause your blood sugar to drop. Consider a supplement such as l-theanine before bed to help calm the mind before going to sleep if you believe that an adrenal imbalance is your problem.
Many people may not realize it, but mineral deficiencies such as a deficiency in magnesium can cause an abundance of problems. One of those being an issue with sleep. Magnesium is naturally tranquilizing to the muscles and the nervous system. An abundance of research is now showing up to 80% of Americans are deficient in magnesium and our country also has an ongoing issue with sleep. Coincidence? I think so. So, before you seek out a doctor for a prescription medication to help you sleep, try taking magnesium before bed. Magnesium will produce tranquility, relaxation, bowel movements and promote sleep. Try taking 400-600mg of Magnesium Glycinate (the most absorbable form of magnesium) 30 minutes to an hour before bed.
Shop Sleep Supplements
Metagenics MyoCalmMetagenics $17.00 – $37.00
Pure Encapsulations Melatonin 20mg 60 CapsulesDouglas Labs/ Pure Encapsulations $39.00
Metagenics UltraInflamX Plus 360° Original SpiceMedical Food Shakes $102.00
Pro-Balance Melatonin 100 TabletsPro Balance $19.00
Metagenics Ultra GI Replenish VanillaMedical Food Shakes $142.00