Magnesium glycinate is often recommended as the best form for sleep support (Image: Getty)
Dr Eric Berg DC has sounded the alarm for those who find themselves waking up between 2-3am, advising an urgent doctor’s visit as it may indicate a serious health issue. The health expert, who has 13 million subscribers on YouTube, highlighted the concern in his latest video titled: “This Was DESTROYING My Life”.
Specialising in healthy ketosis and intermittent fasting, Dr Berg is also the acclaimed author of The Healthy Keto Plan and heads Dr Berg Nutritionals. Although he has stepped back from practising, he dedicates his time to educating people on health matters via social media platforms.
Dr Berg explains that cortisol, which is a stress hormone, should be at its lowest around 2am, yet some individuals experience a peak at this hour, leading to disrupted sleep and potential havoc on daily life. He suggests magnesium as a potential regulator for cortisol and recommends those suffering from poor sleep to seek medical advice, as low magnesium could be to blame, reports .
Recounting his own struggle with sleep disturbances, Dr Berg shared: “How do you go back to sleep if for some reason you wake up between 2-3am in the middle of the night? I would consider myself an expert in insomnia because I had this for over a decade and it was destroying my life. It was not just getting up at 2-3am in the morning, sometimes I wouldn’t even sleep for one minute the entire night, I would lay there. It was basically torture.
“What’s unique about 2am is something called the circadian rhythm with cortisol. Cortisol should be at the lowest point in this rhythm at 2am and the highest point at 8am. For me everything was backwards I was very awake at 2am, but I was extremely tired at 8am in the morning.
“I tried everything, I even tried prescription medications, it didn’t work. In fact what I didn’t know at the time was those medications actually worsen and raise your cortisol.”
Poor sleep can be linked to conditions such as cardiac problems, dementia, and diabetes. Explaining what can help lower cortisol, Dr Berg said: “One big one is magnesium. Magnesium has the ability to lower cortisol and your cortisol can actually go up if you’re deficient in magnesium.”
Research indicates that . A magnesium deficiency can lead to elevated cortisol, the body’s stress hormone. When you don’t have enough magnesium, your stress response can be heightened, although research on this topic can be mixed and further studies are needed to fully understand its impact.
Key points about magnesium and cortisol:
- Stressful situations can deplete magnesium levels in the body, .
- , which can be impacted by high cortisol levels.
- , contributing to a calmer response to stress.
- Studies suggest that when magnesium levels are low, cortisol levels can rise, leading to potential .
Higher levels of magnesium in the body are associated with better sleep (Image: Getty)
If you’re feeling anxious or irritable, it might be down to low magnesium levels which can cause cortisol to spike, according to Dr Berg.
He also said: “If you’re watching right now and you have any tightness in your muscles – your upper back, lower back or if you point your toe and it cramps – that’s a sure sign that you are deficient in magnesium.”
If a doctor has diagnosed you with a magnesium deficiency, you may be prescribed a certain type of supplement. “The type of magnesium that I would recommend taking is something called magnesium glycinate. It can help relax your muscles and reduce cortisol,” Dr Berg said.
He also suggests the best time to take it, adding: “You want to take it at night before you go to bed. Towards the later part of the morning, right around 6am, is when you have the least amount of magnesium in your tissues, this is also probably why a lot of health problems occur in the early morning – like heart attacks, stroke restless leg syndrome, because a lot of these things are influenced by magnesium.”
Magnesium-rich foods include soy products (milk, flour, tofu) legumes and seeds. (Image: Getty)
Dr Berg adds a final tip for spotting a deficiency: “One last indication of magnesium deficiency is twitching, so if you’re getting this twitch underneath your eye or your arm that’s a sure sign that you are deficient in magnesium. Magnesium controls calcium and when you don’t have enough magnesium you get more calcium and the calcium just causes cramping in different areas of the body.”
What exactly is magnesium?
Magnesium, a vital mineral for our bodies, assists in metabolism, energy utilisation, muscle function, and protein usage. Although it’s rare to have a magnesium deficiency, certain individuals may struggle to absorb magnesium due to factors such as surgery, severe burns, malabsorption issues, specific medications, or low calcium levels in the blood.
Foods rich in magnesium include:
- Soy products (milk, flour, tofu)
- Legumes and seeds
- Nuts (almonds, cashews, Brazil nuts)
- Peanuts and peanut butter
- Whole grain breads and cereals (brown rice, millet)
- Fruit (bananas, dried apricots, etc.)
- Vegetables, particularly dark green, leafy vegetables (artichokes, chard, beet greens, avocados)
- Dried beans (lima, black-eyed peas, navy)
, including insomnia and various sleep disruptions. This essential mineral is crucial in managing the body’s biochemical processes and circadian rhythms, helping to induce sleep and maintain restful sleep.
Magnesium encourages relaxation by suppressing certain neurotransmitters that stimulate the body while enhancing those that have a calming effect. People with digestive diseases, diabetes, alcohol dependence, and older adults are most at risk of magnesium deficiency.
Magnesium is a mineral that helps relax muscles and regulate neurotransmitters (Image: Getty)
Symptoms of magnesium deficiency can range from low mood, fatigue, headaches, constipation, heart palpitations, numbness, anxiety, irritability, nausea, weakness, twitching, cramping, to cardiac arrhythmia. If you experience any of these symptoms, it’s recommended to consult your doctor.
Magnesium supplements might be the key to battling insomnia. Magnesium glycinate potentially eases anxiety and stress, and magnesium chloride calms the nervous system. Studies indicate that such supplements can help hasten sleep onset and improve sleep quality, especially for older adults with deficient magnesium levels.
If you’ve got a magnesium deficiency diagnosis, it’s smart to consult your doctor about the possibility of taking magnesium supplements. If you’re suffering from restless nights, contact your GP right away to eliminate other medical concerns.
Magnesium can help you fall asleep faster and sleep more soundly (Image: Getty)
What else could be behind your poor sleep patterns?
Dr Berg said: “Low blood sugar can increase cortisol and cause you to wake up at night. If your diet is high in carbs, your blood sugar may decrease while sleeping, and your body will increase cortisol levels to normalize your blood sugar.”
He further warned: “If you’re waking up at 2am, evaluate what you ate the day before. Refined starches, MSG, alcohol, snacking, and eating late can disturb sleep. Salt cravings can signify a sodium deficiency. Sodium helps lower cortisol, so add more sea salt to your meals throughout the day if you’re having salt cravings.”
Sleep tips to improve your slumber:
- Avoid suspense and action movies before bed
- Avoid blue light before bed
- Get plenty of sunlight during the day
- Go for long walks
- Exercise to release excess energy
Dr Berg also suggested: “The liver detoxifies the body between 1am and 3am. Night waking during this time frame could signify a problem with the liver. Milk thistle before bed can help.
“Restless legs syndrome can be related to a B1 or magnesium deficiency. Lower your carb intake and increase your consumption of these nutrients. A high pulse rate could signify a potassium deficiency, which can also interfere with sleep. Apple cider vinegar before bed can help stabilise blood sugar for better sleep, but make sure it’s diluted.”
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Low levels of magnesium in the body, referred to as hypomagnesemia, can result from various factors such as dietary choices, underlying health issues, and certain medications.
Diet:
- Not getting enough magnesium in your diet, especially if you’re older or don’t eat enough
- Consuming processed foods, which can have lower levels of magnesium
Health conditions:
- Chronic diarrhoea
- Frequent vomiting
- Malabsorption, such as from inflammatory bowel disease (IBD) or weight loss surgery
- Kidney disease
- Uncontrolled diabetes
- Alcohol use disorder
- Hyperaldosteronism, a disorder where the adrenal gland releases too much aldosterone
- Kidney tubule disorders, such as Gitelman syndrome
Medications:
- Diuretics, such as hydrochlorothiazide, chlorthalidone, furosemide, and bumetanide
- Aminoglycoside antibiotics, such as gentamicin, tobramycin, and amikacin
- Chemotherapy drugs, such as cisplatin
- Anti-rejection drugs, such as cyclosporine and tacrolimus
- Digoxin, a heart failure medication
- Metformin, used to manage type 2 diabetes
- Proton pump inhibitors, used to treat acid reflux