Sleep and Magnesium are Equally Important for Recovery
Most of us know that sleep is essential for recovery. However, simply hitting the hay doesn’t mean your body is truly embracing the healing process. While you may be getting eight hours, are your muscles?
Sleep is essential for muscle building. It can generally be divided into two categories: NREM Sleep (Stages 1-3 of sleep) and REM Sleep (the final of four stages). Working backwards through the sleep cycle…
REM Sleep: To Refresh
In the rapid eye movement (REM) portion at the end of your sleep cycle, your muscles relax and relieve any tension that they’ve been holding throughout the day. Energy flows to the brain through increased blood flow, resulting in a refreshed mental state. This portion of the sleep cycle is vital to mentally recovering, so you’re still invigorated for that hike, ride, climb, or run the next day.
NREM Sleep: To Rebuild
The first three stages of sleep are all spent in the non-rapid eye movement (NREM) cycle, where the opposite of the REM cycle occurs. The brain rests, so blood flow is redirected to the remainder of the body. Extra nutrients and oxygen are supplied to areas that need it most, including sore muscles from that day’s workout. This is the portion of your sleep that rejuvenates your tissues and muscles via critical restorative functions.
Sleep and Nighttime Hormones
Hormones are regulatory substances that allow parts of the body to communicate over how to keep everything running smoothly, many of which are produced during non-waking hours. A good night’s sleep is responsible for producing human growth hormone (HGH) and other muscle-building hormones. Giving your body a full eight hours of rest gives it the chance to produce, transport, and absorb any hormonal molecules.
Magnesium’s Critical Role
Magnesium is critically important to the body. It is one of 24 essential vitamins and minerals, but your body doesn’t create it. It must be acquired from outside sources like food and supplements.
Magnesium in Sleep
Magnesium is wonderful for enhancing sleep. At first, it effectively promotes sleep, getting you to fall asleep faster and more peacefully. Once asleep, Mg affects sleep quality, improving every bit of zzz’s you get. It also keeps stress in check and stabilizes your mood: both of which aid in helping you fall asleep faster. With Mg, your mind is at ease and your heart rate is lowered in time for bed.
Magnesium Elsewhere in the Body
Magnesium is used by systems all across the body. Mg protects your metabolic health, aiding as a cofactor for metabolic energy processes and synthesizing the coding information molecules of your body. This makes sure that all your time spent asleep is used healing where necessary. Additionally, Magnesium contributes to your heart and bone health, so they’re strong for supporting you during tomorrow’s workout.
Who Needs to Supplement their Sleep with Mg?
There are some people who are naturally lower in magnesium levels. Women and the elderly may find themselves at less-than-ideal levels. Major magnesium deficiencies result in diabetes, digestion problems, and hungry bone syndrome, though this level of severity is rare. More minor deficiencies simply result in fatigue and weakness, chronic tiredness being something many people suffer with on a daily basis.
If any of these are issues you’re looking to improve upon, considering adding more magnesium to your diet. It can be found in foods like almonds, spinach, pumpkin seeds, black beans, and cashews. If food isn’t enough, supplements come in many chemical forms, including but not limited to magnesium citrate, glycinate, oxide, or malate. Some forms are oral tablets, and others administer it through lotion like MZM does. To add magnesium with ease, we suggest our recovery lotion, that lets your skin do all the work for you.
This article doesn’t constitute as medical advice, and you should always contact your doctor before adding vitamins to your diet.