The 14-day Playbook for Better Sleep

I created a sleep course after 6+ months of reading books, research studies, blogs, and podcasts. I searched the deepest depths of hades to make this (ok not really). I consolidated everything to 14-days. This forced me to condense information into actionable items without fillers.

I'm sure you've heard this saying,

This course will give you the tools to sleep better and give you the know-how on why that is the case. I'm a firm believer in understanding what you consume.

In this 14-day email course, I share everything I know about sleeping from nutrition, medications, devices, conventional and unconventional things you won’t find in any book.

I can find this sleep information anywhere, right?

The amount of sleep information available online is insane! Most of it does not work and has zero evidence (it can be deadly too!). Or is given with a superficial explanation of its benefits.

Or it is your usual receptive stuff. Set an alarm. Meditate. Don't drink caffeine. etc. etc.

The information I provide is consolidated and gives you the tools to understand how they work.

If something is not covered in this 14-day playbook email me and I'll do a deep dive and add it to the last-day "catch-all" to see if it works.

Here's a preview of the Day 4 email 👀

TL;DR: 30-60 minutes before bed consider taking Magnesium Threonate (~145mg) or Magnesium Bisglycinate (~200mg) to help you sleep longer and fall asleep faster. Many people lack enough magnesium which is key for producing melatonin naturally.

~5% of people get an upset stomach and 💩. So stop if this is you.

Magnesium Threonate or Magnesium Bisglycinate.

What is magnesium?

Magnesium is an essential dietary mineral and the second most prevalent intracellular cation in the body. It also serves as a cofactor for over 600 enzymes. Most notably, magnesium is required for energy production, carbohydrate metabolism, and DNA and protein synthesis.

Magnesium is also an antagonist of calcium in the body and is required for vitamin D synthesis and activation. As such, magnesium deficiency can inhibit the potential benefits of vitamin D supplementation.

Magnesium is abundant in green leafy vegetables, nuts, seeds, legumes, and whole grains. Inadequate magnesium intake is common in developed countries, as Western diets tend to contain a very low content of the aforementioned foods and are rich in refined grains and processed foods, which are poor sources of magnesium.

Magnesium deficiency increases blood pressure, reduces insulin sensitivity, and causes neural excitation. Consequently, low serum magnesium levels are associated with a wide variety of conditions, including obesity, type 2 diabetes, cardiovascular disease, metabolic syndrome, and osteoporosis.

So Let’s look at the studies.

In this study, Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Looked at the normal decreasing sleep quality related to aging and used magnesium to see if it could be improved.

A placebo-controlled, randomized cross-over design with two treatment intervals of 20 days duration separated by 2 weeks washout was used. The researchers used sleep electroencephalogram (EEG) and nocturnal (night) hormone secretion for evaluation.

They found that magnesium reverses sleep EEG and nocturnal neuroendocrine changes occurring during aging. So you sleep better. The neuroendocrine system plays a role in sleep regulation.

Ok, let’s look at one more. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep.

These researchers performed a randomized control trial (RCT) on 100 adults with poor sleepy quality (measured by the Pittsburg sleep quality index). Gave one group magnesium and the other a placebo pill.

The thought was that low magnesium levels can increase inflammatory markers in the body and lead to a cascade of events resulting in poor sleep. That’s exactly what they found, fewer inflammatory markers in the people with better sleep that were taking magnesium.

Ok enough with the studies.

Your Assignment: Try Magnesium Threonate (~145mg) or Magnesium Bisglycinate (~200mg). If you’re wondering what the difference is here you go.

The main difference between magnesium threonate and magnesium glycinate is that magnesium threonate is a magnesium salt of threonic acid sugar whereas magnesium glycinate is a magnesium salt of glycine amino acid.

💤

Martin

ps. see you tomorrow.

Also, how are you liking the 14-day playbook for better sleep?