Electrolytes play a crucial role in overall health, especially for those who are active or dealing with illnesses like the common cold or flu. Electrolytes such as magnesium, potassium, and sodium are minerals with electrical charges that facilitate nerve impulses in the body.
Magnesium is the most researched and publicised electrolyte for sleep. About 90% of our population is deficient in magnesium, hence why it is the most popular supplement. Signs of deficiency include restless legs, muscle cramping/ spasming, irregular heart rate, eye twitching, constipation, painful periods, brain fog, headaches, fatigue, and slow recovery.
Magnesium can promote better sleep in the following ways:
- Regulating GABA in the CNS: Gamma-aminobutyric acid (GABA) is a neurotransmitter in the brain that calms the nervous system. Magnesium may play a role in regulating GABA, which could help promote calm and act like a sedative, promoting sleep.
- Relaxing muscles: Magnesium may also inhibit another neurotransmitter, called the N-methyl-D-aspartate receptor, which could promote muscle relaxation. This could help improve general relaxation and sleep.
- Promoting melatonin: Studies have found that people deficient in magnesium also have decreased melatonin, a hormone that maintains the circadian rhythm. The circadian rhythm causes changes in the body according to the day-night cycle, such as feelings of sleepiness and wakefulness.
- Decreasing cortisol: Cortisol is a stress hormone and contributes to functions such as the fight or flight response. A decrease in cortisol could promote calm and help improve sleep.
Other electrolyte imbalances can interfere with the quality of your sleep.
- Low sodium levels: Low sodium levels can cause the secretion of your “fight or flight” hormones, which are not conducive to falling asleep. Sodium is our hydration mineral, so a good level of sodium will prevent us from going to the toilet too much at night, helping with sleep quality. Low sodium has also been linked to restlessness and difficulty falling asleep.
- Potassium: There have been studies showing the benefits of potassium for sleep quality. Potassium can increase sleep efficiency (time asleep vs. time in bed) and help improve the circadian rhythm, leading to more consistent sleep.
- Calcium: Calcium can help the body regulate slow-wave or deep sleep, which may contribute to waking up more at night if levels are low.
Avoiding electrolyte deficiencies is crucial, and there is no downside to optimizing your electrolyte status. It might improve your sleep through various mechanisms. Research-backed targets are 4-6 grams of sodium, 3-5 grams of potassium, 400-600mg of magnesium, and 1 gram of calcium per day.
If you are struggling with sleep, I urge you to try Elyte daily and supplement with extra magnesium at night (a good quality practitioner-grade brand). While magnesium and electrolytes are only one piece of the puzzle, you need to ensure you have a good bedtime routine.
Here are some more tips to help promote good quality sleep:
- Get into a good bedtime routine (sleep schedule).
- Reduce caffeine, nicotine, and alcohol intake.
- Eat light at night and reduce water intake (supplement with Elyte).
- Take magnesium, herbs, collagen, and any other natural calming supplements before sleep.
- Reduce artificial light exposure.
- Do some relaxing yoga, meditation, or breathing exercises before bed.
- Get some sun in the morning (have a good morning routine too).
- Check your devices at the door.
- Tape your mouth shut.
- Use your bed for two things only: sleep and sex!
- Annelies Grimshaw, Registered Nutritionist
