Waking at Night? Expert Advises Medical Check-Up

The Hidden Link Between Nighttime Waking and Nutrient Deficiencies

Waking up in the middle of the night is a common issue that many people face, but it may be more than just a minor inconvenience. Experts have begun to highlight that frequent nighttime awakenings could be a sign of underlying health issues, particularly nutrient deficiencies. One such deficiency that has been linked to this problem is magnesium.

Dr. Eric Berg, a well-known chiropractor and nutrition influencer, has raised concerns about the impact of fluctuating magnesium levels on sleep patterns. He suggests that these imbalances can lead to waking up at odd hours, which can have serious implications for overall health. According to Dr. Berg, low magnesium levels can increase cortisol, the stress hormone, leading to disrupted sleep cycles.

The symptoms of magnesium deficiency can range from mild to severe. Muscle cramps and nausea are common, but long-term deficiencies may result in irregular heartbeats and even changes in personality. Dr. Berg emphasizes that if you experience tightness in your muscles, especially in the back or when pointing your toes, it could be a sign of magnesium deficiency.

He recommends magnesium glycinate as a supplement to help relax muscles and reduce cortisol levels. Additionally, muscle twitching, such as under the eye or in the arm, can also indicate a lack of magnesium. Magnesium plays a crucial role in regulating calcium levels in the body, and without enough magnesium, excess calcium can cause cramping in various parts of the body.

While supplements can be helpful, experts advise that most people should obtain their nutrients through a balanced diet. Leafy green vegetables like spinach, almonds, cashews, and other nuts and seeds are excellent sources of magnesium. For example, 100 grams of boiled spinach contains approximately 112 mg of magnesium, while almonds and cashews provide around 270 mg and 250 mg respectively per 100 grams.

In addition to magnesium, Dr. Berg also points out that low blood sugar levels can contribute to nighttime awakenings. A diet high in carbohydrates can cause blood sugar levels to drop during the night, prompting the body to release cortisol to stabilize glucose levels. This can lead to waking up in the middle of the night.

Stress is another factor that can disrupt sleep. Chronic stress increases cortisol and adrenaline levels, both of which can interfere with the body's natural sleep-wake cycle. Cortisol, often referred to as the stress hormone, has a complex role in the body, affecting various systems, including the immune system, muscles, hair, skin, and nails.

According to a recent study, around one in six Brits suffer from insomnia, yet many do not seek help for their sleep problems. Poor sleep has been linked to several health issues, including cancer, stroke, and infertility. However, experts note that waking up during the night does not always mean someone has insomnia. Insomnia can be caused by a variety of factors, including stress, anxiety, alcohol, caffeine, nicotine, noise, shift work, and jet lag.

If you regularly struggle with sleep, there are several ways to improve your sleep hygiene. These include maintaining regular sleeping hours, staying active during the day, and creating a restful environment for sleep. Here are some additional tips to enhance your sleep quality:

Tips for Better Sleep

Limit Screen Time Before Bed
Blue light emitted by phones, laptops, and TVs can trick your brain into thinking it's daytime, making it harder to fall asleep.
Address a Racing Mind
Spend a few minutes before bed writing down tasks for the next day to clear your mind.
Avoid Caffeine After Noon
If you need a drink in the afternoon, choose decaffeinated options to avoid disrupting your sleep.
Keep Your Bedroom Cool
Aim for a temperature around 18°C. Opening windows during warmer months can help lower the temperature and improve ventilation.
Limit Alcohol Consumption
While alcohol may help you fall asleep faster, it can lead to frequent awakenings and poor-quality sleep.
Supplement Vitamin D
Vitamin D plays a role in sleep regulation. Consult with a healthcare provider to determine the appropriate dosage.
Ensure Sufficient Intake of Magnesium and Zinc
Foods rich in magnesium include spinach, kale, avocado, bananas, cashews, and seeds. Zinc can be found in meat, oysters, crab, cheese, cooked lentils, and dark chocolate (70%+).