Calcium is a key element in maintaining healthy bones and teeth. It also plays an important role in regulating sleep. Calcium aids in the synthesis of tryptophan, and tryptophan can be converted into serotonin and melatonin - two neurotransmitters that help regulate sleep.
Magnesium has a calming effect on the nerves and muscles. For those who have trouble sleeping due to anxiety and stress, adequate magnesium supplementation can alleviate these discomforts and help them fall asleep.
We can supplement these trace elements through a variety of foods, including dairy products, green vegetables and nuts.
However, consuming too much calcium and magnesium can increase the burden on the kidneys, increase the risk of stone formation, and can also cause symptoms such as indigestion and gastrointestinal discomfort.
The daily calcium intake for adults is about 1,000 mg, and the magnesium intake is about 300 mg to maintain good body functions and sleep quality.
You can dim the lights in your bedroom, play some soft music, and light some incense to create a relaxing environment. At the same time, avoid eating too much spicy food for dinner, and avoid over-exercising. These are methods that can help your body prepare for sleep.
