Paleo Diet and Paleolithic Diet Questions & Answers

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I've been struggling to sleep - and more specifically stay asleep - for a while now - mainly because of menopausal hot flushes. I've bought some magnesium citrate tablets(100 mg) but not sure how many I should be taking. 1 tablet doesn't seem to be having any effect but don't want to give myself an upset stomach by taking too many.

flag	asked Feb 2 2011 at 20:50 queen of the stone age 2,587●1●10●23

	I'd taken both natural calm and ZMA for a couple years with what I thought was success. Then I heard Kresser mention Magnesium Bys-glycinate. I bought some from Source Naturals. I now take 800 mg of that glycinate daily and I sleep like a rock. So, maybe I did fine on any and all forms but I definitely work well with the glycinate so maybe it's worth a shot for you. – ben61820 Jul 16 at 12:28
	Take a hot Epsom Salt bath. Usually two cups and a 15 minute soak are good enough to relax you very well and get you to sleep. Probably the best way to get magnesium in the body IMO. However, you mentioned staying asleep and not falling asleep is the main issue....this is an adrenal/cortisol/circadian issue. Get your hormones tested. If your rhythm is out of whack then try these herbal products lower cortisol and raise DHEA: 1. RELORA 2. Holy Basil 3. Ashwaganda In that order too. Some to avoid are things like licorice and ginseng. – Monte Jul 16 at 15:11

Vicky · Answer 1 · 2011-02-06 04:36:33Z UTC

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Have you tried melatonin? I was having the same issues and it helped me.

answered Feb 6 2011 at 4:36

Vicky
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No so I might give it a go. – queen of the stone age Feb 6 2011 at 15:51

qualia · Answer 2 · 2011-02-02 22:20:19Z UTC

you can easily take 300-400mg of magnesium. that's a common amount. you also can add 1-3g GABA (capsules) to the mix. gary taubes recently mentioned that he also takes a table spoon or so of coconut fat right before going to bed. apparently this helps stabilizing blood sugar during night and helps you stay asleep. personally, i'd also take at least the same amount (500mg or so) of calcium the next morning with breakfast, or even together with the magnesium (depends how you react to the Ca. some get a slight energy boost from Ca)

Glither · Answer 3 · 2011-02-03 05:05:05Z UTC

I only had a slight hot flash problem, but when I drink 1 tsp. of apple cider vinegar in a glass of water, the problem completely disappears. When I stop, it comes back after a few days. You might need more than one teaspoon. Oh, and I drink it with a straw to keep the acid away from my teeth. Good luck.

Wozza · Answer 4 · 2011-02-03 06:28:12Z UTC

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Careful, magnesium keeps some people awake.

answered Feb 3 2011 at 6:28

Wozza
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Travis Culp · Answer 5 · 2011-02-02 20:56:54Z UTC

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Have you addressed all of the normal things that help sleep like blackout curtains, ear plugs, less hydration in the hours leading up to bedtime, no caffeine and a 3" memory foam topper for your mattress so you don't wake yourself up due to circulation being cut off to your arms/hands when you roll over?

answered Feb 2 2011 at 20:56

Travis Culp♦
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	why the less hydration in the hours leading up to bedtime? to avoid waking up at night having to go to the bathroom? – Tom Feb 2 2011 at 21:11
	yep done all of those. Bedroom is also very cool (although sometimes I wake up because I'm too cold!) Can't win with body temperature at the moment. Can't usually get to sleep until gone 11 no matter what time I go to bed and then I wake up briefly about every 2 hours. Finally manage to get into a deep sleep about 6.00 which of course is when I have to get up. – queen of the stone age Feb 2 2011 at 21:45

Eva · Answer 6 · 2011-02-03 05:54:19Z UTC

I'd shoot for something around the daily RDA on magnesium and see where that takes you. I think that's around 400 mg or so. You will need to figure out how much you are intaking via food. Fitday.com can help with that. Then slowly boost your supps to the approx RDA level and see how your sleep goes. Yes, many people DO get the trots from magnesium supps. Best is to space out the supps through the day. YOu don't have to take all your magnesium at night to get the sleep benefits. You can take some in the morning and some at night. My advice would be to split up the pill intake and slowly add them and see how your stomach handles it. For instance, I know I can take two of my magnesium supp pills at once and be fine. But I started with just one and let myself adapt first. Magnesium is famous for giving many people the trots at first so be cautious at first, just for the sake of staying comfortable.

Paul · Answer 7 · 2012-07-16 11:35:09Z UTC

It is good to take magnesium with calcium and zink before bed. Take some copper earlier in the day because zink blocks magnesium intake. Its also good to take some B vitamines complex in the late afternoon. This sounds contradictory as B vitamines are for energy but the regulate many functions in the body and help relax you. If you still have problems then a melisa tincture will certainly help. Dont bother with the tea as the amounts of Melissa are so small it makes no difference. I have suffered with sleep problems all my life and I find that these help.

Erin H · Answer 8 · 2012-07-16 22:06:43Z UTC

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Mg may be why I've had insomnia for 4 months straight?! Mind=blown

answered Jul 16 at 22:06

Erin H
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Jayne Antes · Answer 9 · 2012-07-21 19:14:43Z UTC

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I am about to try ZMA to help with my sleep problems, I have no health problems--is 450 mg of Magnesium too much, I am not familiar with magnesium, but just want to be sure it is safe,

jayne2000@mac.com

answered Jul 21 at 19:14

Jayne Antes
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How much magnesium do you suggest to help me sleep?

9 Answers