Little-Known Veggie May Be Your Key to Sleeping Well
Lying awake at night is one of the most frustrating experiences you can have. You may be exhausted, but you just can’t sleep. Time slows to a crawl. Sleepless nights become torture.
You shut off your TV at night… avoid afternoon naps… and – in desperation – count sheep. But nothing works. What you wouldn’t give for one blissful night of sleep.
Maybe you should eat more Swiss chard.
Does that sound crazy? And what the heck is “Swiss chard,” anyway? Well, it may be your key to finally sleeping well again. Or, at least, a nutrient it contains may be.
The Downward Spiral of Sleep
Generally sleeping, the older you get, the less you sleep. But here’s the problem: You may sleep less. But you don’t need less sleep. The average adult still needs 8 hours – give or take an hour – every night.
But stress raises your cortisol level, which makes you wakeful. Your body also makes less melatonin – your main sleep hormone. The blue light from TVs, computers, and tablets slow the release of what melatonin your body makes.
Noise, outside lights, racing thoughts… There are countless reasons you find it harder to sleep as you get older.
And people have countless tricks for getting to sleep. But most are only somewhat effective at best. You see, your body is hard-wired to a 24-hour cycle. Electric lights, daylight savings time, and the 24/7 lifestyle wreak havoc with your sleep patterns.
Stress releases high levels of the wakeful hormone cortisol. Added to the natural drop in melatonin, it’s no wonder many older Americans think of 3 or 4 hours as “a good night’s sleep.
This is where Swiss chard comes in.
Fixing Your Sleep Chemistry
Sleep isn’t sleep isn’t sleep. There are two types of sleep – REM and non-REM. REM stands for “Rapid Eye Movement.” REM sleep is when you dream. Some experts think it’s when you consolidate memories.
Non-REM sleep is broken into 3 stages: N1, N2, and N3. N3 sleep is deep sleep. It’s also called “slow-wave” sleep. It’s when your body does its most intense repair and rejuvenation work.
Your body cycles through REM and non-REM sleep about every 90 minutes. Disturbances tend to rob you most of the deep, healing sleep of N3.
So, what does this have to do with Swiss chard? Everything. Because this veggie is loaded with magnesium. And magnesium makes all the difference for a good night’s sleep.
You see, most Americans don’t get enough magnesium. In fact, 6 out of 10 adults are short on this critical mineral.
You need about 320 mg of magnesium a day. A half-cup of cooked spinach or Swiss chard delivers about 75 mg. – almost a quarter of your daily need. That could be the difference between getting enough to sleep like a baby again… or tossing and turning for endless hours.
Ease the Restlessness That Keeps You Awake
If you’ve ever been awakened by leg cramps – or sudden “jerking” of your legs – just as you were about to drift off, you may be short on magnesium. These common muscular problems are often caused by a magnesium shortage.
Magnesium has more than 300 functions in your body. One is helping control muscular function.
Several studies suggest magnesium can ease muscle cramping and “jerking” when you’re trying to sleep.
For instance, a 2002 British study gave magnesium (Mg) or a placebo to volunteers for 6 weeks. After a “washout” period – when the volunteers got neither – they switched.
The study’s authors saw a clear trend favoring Mg. And about 50% more volunteers said they felt greater relief while taking Mg.1
A German study pitted Mg against a placebo in a small group of patients with restlessness in their legs during sleep.
Taking Mg resulted in a 58% drop in movements that woke the volunteers. The placebo didn’t even come close. Plus, the volunteers’ sleep efficiency jumped by more than 13% while they were taking Mg.2
And that’s just the beginning…
Boost Levels of Your “Sleep Hormone”
Cortisol is often called a “stress hormone,” because your body releases it to keep you alert. It’s also the hormone your body uses to wake itself up.
On the opposite end of the spectrum is melatonin. It’s the hormone your body uses to ease you off to sleep.
Normally, these hormones work on a 24-hour cycle. But lots of circumstances can change that. For example, stress triggers your body to make more cortisol. Blue light – like that from TVs and computers – suppresses melatonin release.
And these changes affect your body’s natural sleep-wake cycle.
Research shows magnesium can boost melatonin production. This is good for those with stress and light issues. But it’s also good news for you as you get older. Because it means you can fight back against the natural drop in melatonin linked to aging.
In a 2006 animal study, low Mg levels led to a drop in melatonin.
Scientists at Brigham Young University fed their subjects too little magnesium. Before too long, their melatonin levels dropped, too.3
A paper from the American Academy of Sleep Medicine says the opposite happens when Mg levels are healthy. Increasing Mg intake boosts melatonin. Because your body needs Mg to produce the key enzyme in melatonin production.4
Magnesium may help in another way, too.
Get More Healing Sleep
As I mentioned before, slow-wave sleep is the deepest and most healing stage of sleep. During a night’s sleep, your body goes through 90-minute cycles. The cycles start with REM sleep, then progress through N1, N2, and N3 sleep.
If your sleep is interrupted, your body will start over. Which means poor sleep typically involves a big drop in N3 – or slow-wave – sleep.
But studies show Mg can help you get more of the rejuvenating N3, slow-wave sleep.
In 2003, a Johns Hopkins University researcher reviewed a groundbreaking sleep study. The study looked at the effect of Mg on slow-wave sleep.
The volunteers in this study were between 60 and 80, and all went through a 14-day period of taking either Mg or a placebo. The doctors running the study recorded their sleep cycles and took blood samples before, during, and after the study period.
The Mg group didn’t sleep any longer than those taking the placebo. But they got a lot more healing slow-wave sleep. The doctors also found they had lower cortisol levels than the placebo group.5
In a 2013 study, researchers discovered giving older volunteers Mg boosted their activity level, lowered their calorie intake… and improved the quality of their sleep.6
Simply put, getting more magnesium may be the easiest way to get a good night’s sleep.
Eating more Swiss chard, almonds, and Lima beans can help you get there. Or, you could try a sleep formula with Mg.
Here’s why a complete sleep formula makes sense…
Magnesium May Not Be All You’re Missing
61% of Americans don’t get enough magnesium. And almost half fall short on calcium. Calcium – Ca – is also closely linked to sleep. Low Mg may cause one type of sleep loss… and low Ca can lead to another. But it’s hard to tell them apart.
Like magnesium, calcium is critical to getting enough healing slow-wave sleep. And with half or more of all Americans short on these two key minerals… why take chances?
That’s why Best Life Herbals offers both in Women’s Formula Healing Sleep. The ingredients are specially formulated to help you:
• Fall asleep sooner
• Wake up less often
• Get more rejuvenating slow-wave sleep.
Women’s Formula Healing Sleep contains magnesium, calcium, and 20 more herbs and nutrients. All formulated to help you get the sleep your body craves. So you can wake up refreshed, regenerated, and ready to get the most from every day.
This unique formula combines proven favorites – like Valerian, hops, and lemon balm – with modern breakthroughs – like GABA, MSM, and melatonin. All proven in scientific studies to promote a healthy nights sleep.
Women’s Formula Healing Sleep is the most advanced sleep formula you can buy. But it’s more than that.
Sleep Like a Baby Again…With No Risk
Imagine drifting off to sleep sooner… sleeping longer and more soundly… and waking up feeling refreshed and rejuvenated. It’s possible with Women’s Formula Healing Sleep. Even better, you can try it for yourself risk-free.
Women’s Formula Healing Sleep comes with Best Life Herbals’ famous full-year satisfaction guarantee. You simply can’t lose.
And with prices as low as 72¢ a day, you almost can’t afford to not give it a try! Sleep like a baby again… with Women’s Formula Healing Sleep from Best Life Herbals.
Yours in continued good health,
The Best Life Herbals Wellness Team
The statements contained herein have not been evaluated by the US Food and Drug Administration. They are not intended to diagnose, treat, cure or prevent any disease.
1 Roffe, C., et al, “Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps,” Med Sci Monit. May 2002; 338(5): CR326-330.
2 Hornyak, M., et al, “Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study,” Sleep. 1998; 21(5): 501-505.
3 Billyard, A.J., et al, “Dietary magnesium deficiency decreases plasma melatonin in rats,” Magnesium Research. Sep 2006; 19(3): 157-161.
4 Meoli, A.L., et al, “Oral Nonprescription Treatment for Insomnia: An Evaluation of Products With Limited Evidence,” Journal of Clinical Sleep Medicine. 2005; (1)2: 173-187.
5 Allen, R.P., “Should we use oral magnesium supplementation to improve sleep in the elderly?” Sleep Medicine. May 2003; 4(3): 263-364.
6 Abbasi, B., et al, “Effect of Magnesium Supplementation on Physical Activity of Overweight or Obese Insomniac Elderly Subjects: A Double-Blind Randomized Clinical Trial,” Zahedan J Res Med Sci. Mar 2013; 15(3): 14-19.
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