Many individuals find it challenging to get a good night’s sleep due to a variety of factors, from busy lifestyles to underlying health conditions. This lack of quality sleep can profoundly affect daily life, but there is hope for improvement.
In the current climate, GPs are hesitant to prescribe sleeping pills because of the potential for dependency. Instead, they often suggest changes in lifestyle and diet, followed by natural remedies and possibly supplements.
Supplements are designed to enhance what our bodies may not naturally produce in sufficient quantities, including specific hormones or essential vitamins and minerals typically obtained through diet. A blood test can help doctors determine if you’re lacking in any particular nutrient that could be contributing to your sleep issues.
Dr Ahmed Abd Elbary, who posts health tips on TikTok, recommends two supplements that people should take for more restful nights, including one he believes would benefit “almost everyone” as part of their bedtime routine, reports The Express.
In a recent video on his @DrA_says account, he said: “I think magnesium is something almost everyone will benefit from. The type you take honestly depends on what you’re using it for.”
Based on his own experiences, Dr Ahmed advocates for magnesium glycinate, which comes in various forms such as tablets, gummies, or powders, allowing individuals to choose according to their preference.
The mineral is touted for its potential to tackle a variety of physical and mental health issues, not just enhancing sleep. These benefits extend to anxiety relief, bone health improvement, blood sugar regulation, and easing migraines, premenstrual syndrome (PMS), and muscle cramps.
Discussing his personal routine, he revealed: “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 underscores the significance of magnesium, an essential mineral our bodies produce naturally. It’s instrumental in transforming food into energy and underpins the parathyroid glands, which are crucial for maintaining bone health.
To enhance your magnesium intake, natural sources like spinach, nuts, and wholemeal bread are recommended, as well as supplements. The suggested daily allowance for adults ranges from 270 to 300mg.
Nevertheless, overconsumption of magnesium may cause discomfort and, should the intake surpass 400mg, diarrhoea could occur. Those aiming to strike the right balance should seek advice from a GP, who can offer guidance on appropriate dosages and assess whether magnesium is right for you.
Dr Ahmed also highlighted another recommendation that “may surprise people” but has demonstrated “amazing” effectiveness in combating fatigue, according to recent research – creatine monohydrate. This organic compound, often linked to muscle performance enhancement, is available in various forms.
Aside from its well-known muscle-enhancing properties, creatine monohydrate has been associated with increased total sleep duration and may alleviate homeostatic sleep pressure in individuals who have experienced sleep deprivation.
However, the doctor also highlighted that some people report experiencing side effects from creatine, including diarrhoea, constipation, or stomach discomfort. He suggests these issues often stem from impurities present in the consumed products.
Before incorporating any new supplements into your routine, it’s recommended to seek advice from your doctor. They can offer the most appropriate guidance based on your medical history.
Additionally, they can alert you to any potential risks linked to specific products, such as interactions with other medications you might be taking.