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.
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)
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.
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?
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.
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.
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