Countless people struggle to achieve a good night’s sleep for various reasons, from hectic lifestyles to health issues. Disturbed sleep can significantly impact one’s day-to-day life, but there’s hope for those who want to get better.
Nowadays, GPs rarely prescribe sleeping tablets due to the risk of people becoming too dependent on them. Instead, lifestyle and diet changes are recommended first, followed by natural remedies and the possibility of supplements.
Supplements aim to boost what our bodies do not produce enough of – from certain hormones to vitamins and minerals that usually come from food. A blood test usually helps doctors figure out if you are deficient in a certain vitamin or mineral, which might be the reason behind your poor sleep.
Dr Ahmed Abd Elbary suggests two supplements that he believes “almost everyone” would find beneficial as part of their nightly routine to aid better sleep. He stated: “I’ve said this before many times – magnesium.”
He added: “I think magnesium is something almost everyone will benefit from. The type you take honestly depends on what you’re using it for.”
Personal experience led Dr Ahmed to favour magnesium glycinate. This specific type of magnesium is offered in various forms like tablets, gummies or powders to suit personal preferences, reports the Express.
The mineral has huge potential in addressing a range of physical and mental health concerns beyond just improving sleep—these include anxiety, bone health, blood sugar regulation, as well as migraines, premenstrual syndrome (PMS) and muscle cramps.
Sharing his own regime, he said: “I take it just in the evening before I sleep to help me relax and get better sleep. Now, that is anecdotal [but] studies have shown it usually can help with sleeping anxiety but it’s best to try for yourself and see if it helps you.”
The NHS has highlighted the importance of magnesium, a vital mineral naturally produced in our bodies. It plays a crucial role in converting food into energy and supports the parathyroid glands, essential for bone health.
To boost magnesium levels, you can turn to natural sources such as spinach, nuts, and wholemeal bread, alongside supplements. The recommended daily intake for adults is between 270 and 300mg.
However, excessive magnesium consumption can lead to discomfort and, if intake exceeds 400mg, diarrhoea. For those seeking to find the right balance, it’s advised to consult with a GP who can guide you on a safe dosage and determine if magnesium is suitable for you.
Dr Ahmed brought attention to a second recommendation that “may surprise people” but has shown “amazing” results in fighting fatigue according to recent studies—creatine monohydrate. This organic compound is available in various forms and is commonly associated with muscle performance enhancement.
Beyond its muscle-building benefits, creatine monohydrate has been linked to having longer total sleep and may reduce homeostatic sleep pressure in those who have suffered from sleep deprivation.
The doctor also noted that some report side effects from creatine, such as diarrhoea, constipation, or stomach pains. He suggests that these issues often arise from impurities in consumed products.
Before introducing any new supplements into your regimen, it’s advisable to consult with your doctor. They can provide the most suitable advice based on your medical history. They can also inform you about any potential risks associated with specific products, such as interactions with other medications you may be taking.