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I never had trouble falling asleep when I was younger, likely due to the daily exhaustion of raising four rambunctious children. I could sleep anywhere, anytime ... that is until menopause hit.
Then I would lie awake and stare at the neighbor's backyard lights streaming through my bedroom window like emergency flares while my husband snored blissfully beside me. The magical hour was 3 a.m. when I remembered everything I was supposed to do that day, reviewed arguments from 10 years ago and wondered if elephants could learn sign language.
While most people look forward to bedtime, I dreaded the nightly struggle I knew was ahead. According to the National Council on Aging (NCOA), roughly 30 percent of adults suffer from symptoms of insomnia, and I was an unfortunate member of that sleep-deprived club. REM became a thing of the past as I morphed into a creature of the night. I tried counting sheep, but my brain preferred anxiety-inducing thoughts like my tax bill and the mysterious pain in my left hip.
Magnesium Glycinate
During one of my nocturnal scrolls through WebMD, I read about the benefits of magnesium glycinate. According to the NIH National Library of Medicine, an estimated 45 percent of the U.S. population is magnesium deficient due to a lack of recommended nutrients in their diet.
After consulting with my doctor, I bought magnesium glycinate and, within a week, noticed a favorable change in my sleep patterns. Not only was I falling asleep faster, but I was also STAYING asleep! No more pillow tossing, endless brain chatter or rolling over every few minutes like a rotisserie chicken.
Melissa Mitri, a nutrition writer and owner of Melissa Mitri Nutrition, confirms that some studies have shown that magnesium supplements can reduce anxiety and stress, thus improving our sleep cycle.
“Magnesium glycinate is a combination of magnesium and the amino acid glycine, which is easily absorbed by the body. Although more research is needed on magnesium supplements, it appears to improve measures of insomnia, particularly in the elderly population,” she explains. It "has also been linked to various benefits beyond reducing anxiety, such as supporting bone health, blood sugar management, blood pressure control, migraine reduction and more. It may even have the potential to enhance exercise performance when taken before a workout."
As for dosage, the Mayo Clinic recommends adult males take 270-400 mg per day; the recommended dose for females is slightly lower at 280-300 mg daily. If you prefer getting your daily allowance naturally rather than in an oral supplement, consider adding foods rich in magnesium to your diet.
"The best food sources of magnesium include leafy greens," says Mitri. "Eat plenty of green veggies like spinach and Swiss chard. Nuts, seeds, beans and lentils are also good sources as well as whole grains."
Visualization Meditation
The second trick I discovered during my quest for a good night's rest was visualization meditation. These mindfulness exercises have gained popularity as an alternative sleep disturbance treatment.
The practice involves several techniques: imagining yourself in a peaceful environment, visualizing calming colors and relaxing sounds, breathing exercises, progressive muscle relaxation and focusing on positive thoughts or memories.
Healthline reports that visualization techniques offer greater physical and emotional wellness, including improved sleep, muscle relaxation, relief from anxiety and depression, increased confidence, compassion and better coping skills to deal with daily stress.
I start my bedtime meditation routine by focusing on my breathing. Then, I slowly relax individual muscles before delving into mental images that calm me. Sometimes, I envision sleeping in a small, comfortable hut on the beach, where I hear waves gently lapping the shore.
In another scenario, I imagine myself curled up with a book by a crackling fire, snow silently blanketing the mountains outside my cottage window. But my favorite visualization is a tour of my "Christmas house," where every room has unique holiday decor, warm lights, the smell of cinnamon bread baking in the oven and gentle music playing in the background.
I also design homes in my pre-sleep state, sometimes crossing over into different periods — like a log cabin in the 1800s or a small apartment in New York City during the Roaring Twenties.
I'm a writer, so yes, I have a vivid imagination. However, these images activate a relaxation response in my body that quiets my busy brain and lulls me to sleep within 15 minutes.
Apps like BetterSleep or the audio and visual stimuli of ASMR (autonomous sensory meridian response) videos on YouTube are also worth exploring to help unwind before bed if you suffer from insomnia.
I prefer a dose of magnesium glycinate and visualization exercises to help me nod off to dreamland.
It's no secret that the better you sleep, the better you feel. If you're tired of your brain replaying catchy song lyrics from the 1980s or wondering if aliens really exist, consider trying magnesium glycinate (after consulting a doctor) and visualization meditation. You can thank me in the morning.
Do you have a hard time falling asleep? What do you do about it? Let us know in the comments below.
Ruby Taylor
Follow Article Topics: Health
