The Royal Australasian College of Physicians reports that between 33 and 45% of Australian adults experience inadequate sleep (1) .Losing out on quality sleep may mean being groggy and unfocused the next day because sleep rejuvenates the body so you can function optimally throughout the day. Fun fact: As an important part of our daily routine, human beings need to spend a third of their life sleeping2.
From affecting a number of brain functions, disease resistance, decreasing risk of disorders, mood enhancement to pretty much maintaining all body activities, sleep is the catalyst that keeps it all together. As people become busier with work and school, most tend to take sleep for granted.
An individual's mental wellbeing may affect the quality of their sleep (2). Sleep can also be affected because of seasonal changes where wake-up time and sleep duration are shortened due to longer days during spring and summer (3). These changes in sleeping habits are also affected by an increase in outside temperature (3).
Sleep quality is one of the indicators of a person’s wellness. This is why it’s important to get adequate, quality sleep. Restful, restorative properties of a good night’s sleep, are imperative for wholesome living. Improving the quality of sleep requires getting proper exercise and good nutrition.
What actually happens while you sleep
Everyone experiences sleep but with varying quality and duration. On the outside, it just looks like shutting your eyes but on the inside, a lot of different processes take place. Sleeping involves four stages: three stages of non-rapid eye movement or NREM and a fourth and the last stage is rapid eye movement or REM.
Typical NREM sleep stages start with the transition from being awake to light sleep (5). Classic signs are your muscles relax, heart rate and breathing slow down, and body temperature drops (6). By the end of the non-REM stage, deep sleep is achieved and no eye and muscle movement is observed (7).
On the other hand, in REM sleep mode, eyes move rapidly as the name suggests, while heart rate and brain activity become active (7). It’s also during this time that people experience dreams and are temporarily paralyzed (5). It’s like being awake and asleep at the same time.
These stages run in repetitive cycles all through your sleep. Most of the sleep time is spent on non-REM sleep and can be largely responsible for how you feel the next day (5).
The importance of sleep
Having a good night’s sleep affects both the physical and mental wellness of a person. Sleeping is a way for the body to rest and mend, which in turn keeps it strong and healthy (8). For starters, it's common knowledge that quality sleep is known to help promote growth, increase muscle mass, repair cells and tissue, especially in infants and children (9). Quality sleep also helps in promoting heart health and lessens the risk of illnesses (10). It regulates blood sugar levels (11) and improves the body’s immune response (12). It is often linked to weight management which in turn has significant effects on other health issues; people tend to weigh (12) and eat more (14) if they have poor quality of sleep.
In terms of mental wellness, sleep is known to promote better brain function as well as emotional health (15). Quality sleep improves cognitive performance which enables people to be more attentive and perform better at their tasks (16). While sleeping, the brain processes the day’s memories, which makes your mind sharper and remember more details (17). It can also assist in improving mental health issues (18) and better mood management (9).
The need for sleep
While sleep is important to maintaining our overall health, how does our body know when it’s time to take a rest? There are two processes that regulate sleep: circadian rhythms and sleep drive (6).
Circadian rhythms are a reference to your biological clock, which has naturally assigned the time to sleep at night and to wake up in the morning. It gets its cues from temperature and light from outside (19) which is perhaps why seasonal changes can affect sleep quality (2). It is quite a challenge for people working on night shifts to stay awake, as their biological clocks are naturally configured to sleep and stay awake at their appointed natural time, but their work requires them to do the exact opposite.
Sleep drive is another process where the body triggers your desire to fall asleep (19). The longer you stay awake, the stronger the drive to sleep is, and most likely the longer and deeper your sleep is expected to be (19). There are several factors that affect sleep drives. Existing medical conditions and medication, sleep environment and others like naps out of turn during the day, can affect your sleep pattern and possibly decrease the urge to sleep at night (6).
What happens if we don’t sleep well?
Sleep deprivation occurs when a person does not get the proper quality and quantity of sleep. Factors such as changes in sleep regulation, cross-timezone travel, mental makeup and sleeping conditions can affect sleep (20).
Distinctive signs of sleep deprivation are poor concentration, moodiness, frequent yawning and increased urge to sleep before time (20). Physical and mental health is also affected by sleep deprivation. It increases the chance of medical conditions (21) that are affected by sleep. It also affects poor mental function such as reduced concentration, efficiency and alertness, slower reaction time and short attention span (20).
While some factors of sleep are out of one’s control, it’s best to manage those which can be controlled, to ensure the bare essentials required for some much needed shut eye. Interestingly, sleep deprivation not only causes mayhem to one’s mental and physical systems, but tends to extend its harmful effects to the people around us.
Indicators of good sleep
There are two indicators of good sleep. One is sleep quantity which is the duration of sleep. Infants and toddlers should at least have around 12 to 15 hours of sleep to develop their circadian rhythm and encourage growth (24). Adults, on the other hand, need to have 7 to 9 hours of sleep to function properly (24). Some might sleep more or less, but what’s important is that they feel refreshed after sleeping.
The second indicator is sleep quality. Judging sleep quality by sleep duration alone will not give us an accurate account of good sleep. Some of the characteristics of sleep quality are sleep continuity without waking episodes, which relates to how fast you fall asleep and how uninterrupted the sleep is; sleep timing, which is sleep within what the circadian rhythm dictates; sleepiness, sleep satisfaction or how refreshed you feel on waking.
These indicators will help gauge if you are experiencing good sleep on a daily basis or not. In the event that you have assessed that you’re not getting the benefit of a good night’s sleep, it might be a good idea to explore the following: arrive at your right and optimum sleeping pattern both quality and quantity wise, increase physical activities to deepen your sleep; or find your next best thing like magnesium and sleep, to hasten the process as there may be a medical deficiency of these much required chemicals in the body.
Effects of inadequate sleep
It has been reported that 4 out of 10 Australians experience inadequate sleep (1). Factors such as lifestyle choices, work schedules, extended use of electronic media, as well as environmental factors such as seasonal changes can affect sleeping quality (1).
Sleeping disorders, mental and physical health, productivity losses, accidents, and absenteeism are some of the effects that were found by the 2017 Sleep Health Foundation report (22).
Taking proper care of yourself can help minimise the effects of inadequate sleep. It starts with having an exercise routine and nutritious diet which can improve sleeping quality. Supplements such as magnesium can be included in your health regimen as it promotes refreshing sleep (23).
Magnesium as a nutritive supplement, helps promote refreshing sleep and supports healthy sleeping patterns (4). In cases where diet may not be enough for one to receive the daily requirement of magnesium, supplements help immensely. This is where Vitable’s Magnesium Night Powder comes in. It is a well known fact that magnesium for sleep works in promoting a healthy lifestyle.
Tips for better sleep
Changing little things in your routine can help you get the best sleep that you need. One of which is to find more time to exercise or do physical activities within the day. Doing aerobic exercise 1 to 2 hours before going to sleep will help release endorphins which encourages the brain to slow down and easier to fall asleep (26). Also, exercise elevates the body’s temperature and once it cools down, it makes your body relax and feel sleepy (26).
Turning your devices off at least 1 hour before sleeping can help you sleep faster. Light emitted by phones or computers can suppress the release of melatonin or other hormones that help us fall asleep (27). Your body will thank you for keeping off your bright light devices and minimising brain activity right before sleep.
Quality sleep can also start from the conditions of your sleeping area. Keeping the lights dimmed, room temperature at 20℃, and minimal background noise is optimal for uninterrupted sleep (28). Minimising objects which can be a source of distraction around your room can also help keep your mind calm and make it more conducive to sleep.
Start a healthy sleeping habit. Sleep within the same time frame and try to get the recommended duration of sleep. Do activities a few hours before sleep which contributes to keeping you relaxed and comfortable (29). Continuously doing your sleep routine will condition your mind to sleep on time and make it easier to fall asleep.
Improving your diet can also improve your sleep habits. Minimising alcohol and caffeine intake can help you fall asleep faster as these items can increase your energy levels (29). Eating properly portioned meals especially at night can keep your body less full and help your body cool down faster.
Getting the nutrients that stimulate sleep can also aid your sleeping habits (4). Among these is magnesium night powder.
Magnesium and sleep: What’s the connection?
The body needs magnesium for different functions. It plays a role in energy production, calcium and potassium ion transport, and glycolysis (30). It also helps in promoting refreshing sleep.
It can be sourced from different foods such as green vegetables, grains, beans, nuts, and seeds (31). Magnesium can also be added to your diet through supplements like Vitable Magnesium Night Powder. Here are some of the ways in which it aids your sleeping habits:
Magnesium helps the body relax
Magnesium promotes sleep through its involvement in maintaining the healthy gamma-aminobutyric acid or GABA neurotransmitter which is responsible for reducing nerve activity (32). Because of this, the body feels more relaxed. It’s also seen that people who experience restless sleep have low magnesium levels (32). Combining magnesium and a better sleeping environment can further improve the snooze that you need for the day.
Magnesium promotes better sleep
When it comes to refreshing sleep, what comes to mind is being able to sleep fast and stay asleep longer. Magnesium helps by improving the ability of people with sleeping disorders to get better sleep (4). It has been observed that people who experience sleeping disorders have low levels of magnesium which can be linked to the inadequate sleep that they experience (4).
Aside from this, magnesium supports refreshing sleep by improving overall health. Having a healthy heart and bones, better muscle condition, maintaining sugar levels, less inflammation and good mental health, reduces distractions to have more quality sleep (4). It lets you focus on other things and have the energy to do more. Get all these benefits through magnesium and sleep with Vitable Magnesium Night Powder.
Magnesium helps reduce restless sleep
Magnesium also helps reduce disturbed or restless sleep. For instance, magnesium has been used to treat involuntary limb movement which can prevent you from having uninterrupted sleep (33).
As movement can be one of the factors which keep you awake, magnesium acts as a muscle relaxant that blocks calcium-related contractions and lessens acetylcholine release which also causes muscle contractions (34). These contractions might cause involuntary movement and/or pain but having enough magnesium can lessen it and improve the quality of sleep.
Magnesium supports healthy sleep patterns
Individuals with sleeping disorders usually have relatively low magnesium levels. Therefore, having enough magnesium in the body helps you get a more refreshing sleep and also supports a healthy sleeping pattern.
One study showed that magnesium supplementation improved the quality of sleep of subjects over an 8-week period (35). Indicators such as sleep time, sleep efficiency, sleepiness or awakeness, and sleep onset latency (which is how fast they are able to sleep) improved after using magnesium supplements (35).
With these improvements over a period of time, it’s possible to establish a healthier sleeping habit through conditioning. Other factors such as exercise routine and less screen time can further improve sleeping patterns. Magnesium and sleep can be the right recipe to finally have a healthy sleeping pattern.
Other benefits aside from better sleep
Focus is given on magnesium and sleep, but there are other benefits that can be seen while using the magnesium night powder. Muscle health and stress adaptation are some of the things that Vitable Magnesium Night Powder can also help with. It maintains and supports muscle health when dietary intake is adequate (36). It also supports muscle relaxation as it reduces contractions (34). It enhances body adaptation to stress as it helps regulate stress response in the body (37).
Start a better sleep habit with Magnesium Night Powder
Magnesium and sleep go hand in hand to support your health goals. It’s known to promote refreshing sleep, so it’s ideal to take magnesium before bed. Vitable Magnesium Night Powder can supplement your dietary requirement to get the sleep that you deserve.
This quality blend includes natural Passionflower extract and glutamine to maintain and support healthy sleeping patterns. It’s also formulated with naturally-flavoured Summer Berries to make it delicious and exciting to drink. Take it before bedtime to experience its effects before and during your sleep.
Vitable offers vitamin subscription boxes that include premium quality vitamins and supplements. It contains multivitamin packs which can be customisable to your preference. Pay only for what you select which can help you save on costs. Whether you need help with your sleep or a boost of energy, you can find supplements for your body’s concerns.
Have personalised multivitamins delivered straight to your home with the vitamin delivery included with each purchase. Get your magnesium night powder at your doorstep, when you need it. Let Vitable help you start a healthy habit faster and worry-free.
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