5 Super Easy Ways to Successful Weight Loss

Losing Weight the Easy Way!

Successful Weight loss and weight management always seem to be a challenge, but it can be easier by starting with 5 simple things. Although it’s a challenge to maintain a healthy diet all the time—especially in amidst of our on-the-go, busy routines—nevermind finds time to exercise. But even when we go through periods where we “behave,” why does it still seem like a challenge to lose weight—and keep it off?

While some diets might seem useful at the beginning, such as cutting down on carbs or cutting them out completely, “detoxing” from fast food, sugar or red meat, or even adjusting to the taste of kale, they all seem to have one result: the pounds eventually creep back on.

Why?

Weight loss and weight management are about balance.

Check out this site to learn more about the weight loss basics.

Here are the top 5 components that you should learn to balance in order to lose weight…and keep it off:

1. Routine

This doesn’t necessary have to be an exercise routine, (but that helps) this could just be your daily routine. Whether you get up at a certain time, head to work or school, you probably have a regular routine each day. If not, do your best to create one. Getting up at the same time, eating meals at the same times throughout the day, and going to bed at the same time can be a crucial component to weight management.Obviously weekends might be the exception, and while routines could differ from day to day, depending on your job or extra-curricular, even maintaining a consistent wake up and bed times can prove to be beneficial to overall weight management.

2. Sleep.

Believe it or not, sleep is a crucial component to weight loss and weight management. Adults should get an average of 6 to 8 hours of sleep each night. Any less than that and we begin to feel sluggish, less productive, and we might even suffer from migraines or headaches.Getting a regular and consistent amount of sleep can seriously help with overall weight loss and weight management. Do your best to get at least 6 hours of sleep each night. Not only will you feel great and feel more productive, your body will thank you.

3. Water.

We all know it’s important to stay hydrated. But did you know that drinking enough water can also help with weight loss? Not only is it important for your body to flush out toxins, but drinking water can also make you feel full and less likely to grab an unhealthy afternoon snack, or sneak dessert after dinner.

4. Exercise.

Many diets promise weight loss without exercising. However, the hard truth is that while you will likely lose weight initially when starting a diet, the pounds are likely to pack back on after some time—and without a consistent physical exercise routine.But not only does exercise help significantly with weight loss and weight management, but it also has other benefits such as boosting good cholesterol while lowering bad cholesterol, increasing endorphins to the brain, and even helping to regulate sleep patterns.

5. Diet.

Save the best for last, right? Diets can be frustrating components to weight loss. Most often when an individual starts a new diet, they are frustrated about how little they can eat, and how hungry they feel all the time. However, it’s important to be patient as it can take up to two weeks in order for your body to adjust to a new diet.Over this two-week adjustment period, your brain and body will “learn” its new diet, and your cravings will adjust accordingly. In fact, you may be surprised to find out how you no longer crave that bowl of ice cream after dinner!

Of course, each individual’s genetic makeup and body type are different. So a diet or exercise routine that works for one person doesn’t necessarily mean it will work for another. Visit here to read more about weight loss facts and fiction.

While these top five components are effective in helping with weight loss and overall weight management, you also need to discover what works for you, which could mean a lot of trial and error. But be patient and persistent, and your hard work will pay off!

To learn more about weight loss and weight management, learn more about how you can THRIVE today.

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Not sleeping? Feel tired when you wake up? Know The Powerful Effects of Magnesium

Did you know that our bodies have an internal master clock? It runs on a 24-hour cycle and it’s called our circadian clock, which is the timekeeper for our circadian rhythms. Our rhythms are the up-and-down flow of our hormones depending on whether its day or night. These hormones guide us to have energy during the day and relax us to sleep at night. If our circadian rhythms are out-of-whack, our sleep-wake cycles are disrupted, which puts our health at risk.

Sounds like you may lack Magnesium.

THE STUDY

A recent study out of the University of Edinburgh published in the journal Nature, shows that magnesium levels in humans’ (and other organisms’) cells rise and fall with a 24-hour sleep-wake cycle. The amount of magnesium in the cells directly related to how closely a person followed their sleep cycle and how and when they burned energy. This is a fascinating discovery for those of us interested in metabolism and a more effective conversion process from turning food onto fuel—and also for those of us who need a good night’s sleep!

Magnesium levels affected the circadian clock in positive ways. For one, cells were able to process energy with increased efficiency. And alternately, cells abided by a natural sleep cycle. Both day and night, cellular function of sleep-wake cycles improved from higher magnesium levels. This doesn’t mean everyone ingesting more magnesium will awake at 6am daily and fall asleep at 10pm. It does, however, imply that whenever you wake up, you’ll feel energetic, and by the time your day is done, you will feel comfortably tired. Each person has his/her own internal circadian clock, which is what differentiates those identified as early birds, or conversely, night owls.

GO TO SLEEP

The National Sleep Foundation reported that about 15% of American adults say they always have trouble sleeping and that up to 40% claim they have occasional insomnia. Melatonin is a commonly used natural supplement to aid in regulating the sleep-wake cycle. Some studies, however, cite that melatonin causes drowsiness and prepares the body for sleep mode, but it doesn’t necessarily induce a full night’s sleep.

It appears magnesium may soon be recommended as our natural go-to mineral for metabolic and/or sleep irregularities. Currently, the Natural Institutes of Health (NIH) recommends 320 mg of magnesium daily for women over 30. Over-the-counter supplements are available, but the most beneficial form of magnesium comes from fresh foods. Some of these include: almonds, cashews, legumes, broccoli, kale, spinach, black beans, soybeans, whole-wheat cereals, and fish.

CHECK FIRST

Before pumping up on the magnesium, check with your doctor. Certain medications can create an adverse physical reaction when combined with magnesium supplements. The findings of this new study remind us that we require good sleep for optimum health. Nighttime hormones generate healing in our body, just as daytime ones give us the energy to be productive. Eating well can help us count more years to our lives instead of counting more sheep.

Make sure to check out GetThrive.com for more information about your health and wellness.

Is it a Cold or Flu and What Do I Do?

‘Tis the season we hear sniff, sniff, a-a-choo! Just “hoping” we don’t catch a cold or the flu isn’t going help. Taking precautions may work, but if not, here are some ideas to feel better soon.

Willing it Away

If you truly don’t want to catch the bugs floating around this time of year, there are several precautions you can take. Here are some non-medicinal strategies you can use to keep the sick away:

1) Sleep. When you get tired, take a nap, or go to sleep. If you absolutely cannot, then breathe, get done what you must, and then get thee to a bed. Do not pump up on coffee or other caffeine. That will falsely revive you and weaken your immune system.

2) Stay calm. It’s the time of year when stress builds; it could be the foreboding holiday worries, finances, kids and school, etc. When you feel yourself stressing out, remind yourself to shake it off. Do you want to get sick? No? Good. Then breath, smile, take a bath, hug someone you love. Do nice things for yourself.

3) Drink lots of water and other non-sugary beverages. Keep flushing out. Stay hydrated.

4) Wash your hands with soap and water several times a day. Germs are everywhere. You can seriously avoid getting infected if you wash them away before they get you.

5) Eat fresh foods high in vitamins A, B, and C and zinc. Take supplements if you’re feeling especially vulnerable.

Calm The Mind
Calm The Mind

A Small Defeat

Let’s say you tried everything listed above, but you still got sick. Oh, well. You did your best. If you’ve been healthy, this setback shouldn’t put you down for too long.

Is it a Cold?

If it starts with fatigue, a scratchy or sore throat, and/or a headache, it’s probably a cold—especially if it comes on gradually. With a cold, you shouldn’t get feverish (unless it develops into a sinus infection or something else bacterial.) Just a stuffy nose, coughing, and some crankiness, but not enough to keep you in bed.

Is it the Flu?

Usually, the flu hits quickly and knocks you out of commission. Here’s a list of what you might experience: headache, fever, nausea, dizziness, fatigue, vomiting and/or diarrhea.

Influenza (“the flu”) and a cold are both viral. There is no cure. Antibiotics will not work. Go back and examine the prevention list and those will help your body overcome the virus more quickly.

Some doctors may prescribe an antiviral medicine for the flu. But a cold you’ll have to suffer through too. Over-the-counter remedies are simply to aid with symptoms.

Another Form of Cure

Some people swear by essential oils. Essential oils are extracts from plants and flowers, making them a purely natural wellness entity. If used properly, essential oils can be safe. They can provide balance and promote the body’s restoration from illness.

Essential oils can be smelled, rubbed onto the skin, or ingested. Essential oils should be diluted with water or a carrier oil like jojoba or almond. Applying a small amount of diluted oils onto your skin permeate the cell walls to deliver nutrition and remove waste. (But don’t rub potent oils on children’s skin.)

Rosemary Essential Oil
Rosemary Essential Oil

Ingesting essential oils should only be done with precaution. A couple of drops into some foods or drinks are perfectly acceptable, for adults. For both kids and grown-ups you can try:

1) Black Elderberry. Said to improve flu symptoms in two days.

2) Echinacea. For general immunity strengthening.

3) Chamomile. A calming herb with anti-inflammatory properties.

4) Ginger. Has a long history of use in alleviating nausea and vomiting.

 

For other tips on maintaining optimum health, check out www.GetThrive.com

Why Magnesium Is Essential

A whopping 80% of Americans are believed to be magnesium deficient but what is it, and why magnesium is essential?  Calcium was considered to be the most important element in our bodies, second to air (oxygen, nitrogen and hydrogen).  Only in recent years, the medical industry is understanding how important the element magnesium is, labeled ‘macro mineral’, which the body requires in order to function to its maximum capabilities. Magnesium helps turn the food into energy, keeping muscles, heart and nervous system all in check, while also maintaining bone strength and improving the immune system.

 

Benefits Of Magnesium

Today’s society is experiencing a decline of magnesium in the body due to present lifestyle influences like diet, environment, and certain medicines.  Many don’t recognize they are deficient blaming the symptoms on stress, fatigue or anxiety.  The assistance of magnesium in the body is essential for the following reasons:

  • Regulates insulin levels and the response of sugar in the body
  • Magnesium paired with zinc, copper and vitamin D all help strengthen bone density, assisting keeping osteoporosis at bay.
  • Helps keep the heart rhythm regular and guards the heart from muscle stress caused by sickness, constipation or indigestion.
  • Reduces lactic acid which causes pain after exercising.
  • Lowers blood pressure
  • Assists with energy

 

Are You Lacking?

There are a number of symptoms that may suggest a lack of magnesium including:

  • sleep problems
  • Migraines
  • Mood swings
  • Fatigue
  • Skin problems
  • Constipation
  • Irregular heartbeat
  • Food cravings

There are several indicators, and in these cases, visiting a doctor is advised.  They include, extreme thirst and hunger, frequent urination, dry skin, blurry vision and tingling in hands and feet as well as muscle spasms.

 

Magnesium In Food

If the symptoms are not severe, promoting magnesium naturally, by consuming certain foods, will help with the milder symptoms.

Some of these foods include:

  • Green leafy vegetables like spinach or Kale
  • Fish
  • Meat
  • Dairy foods
  • Nuts
  • Whole grain bread
  • Brown rice
  • Avocado
  • Beans
  • Dark chocolate

Taking an oral magnesium supplement may also help a magnesium deficiency, but it can have side effects on the stomach and may not be recommended for someone with a digestive issue like IBS or acid reflux.  There is an alternative that comes in a cream form (magnesium chloride cream), and this bypasses the digestive tract and enters the blood stream more directly.  In a recent study scientists have suggested that people with higher than average blood pressure may be magnesium deficient and will benefit from this cream.

 

Blood Tests

Making sure enough magnesium is present is imperative, but if any symptoms suggest a deficiency, then enhance the leafy greens and visit a doctor for further advice.  A doctor can give a blood test to see if a lack of magnesium is obvious.  It is important to remember that unless a severe deficiency exists, a serum blood test may not recognize the shortage of magnesium.  A RBC test is thought to be more precise, checking magnesium levels in your red blood cells.  The third test is an ionized test which uses a machine that isolates the magnesium ions.  This is the most accurate test, allowing doctors to get a truthful reading of magnesium levels.  The last test is a EXA test, which is basically a cheek swab using tissue gathered from the mouth.

So whether leg cramps, migraines, cravings, insomnia or heart irregularity, take magnesium seriously as there is one thing for certain, it’s a critical macro mineral we can’t live without.

 

RESOURCES

Dr. Mark Sircus.  Why 80% of us Are Deficient in Magnesium

Magnesium Deficiency in Multiple Sclerosis

Magnesium rich food

Is Your Body Resisting Weight Loss? Use Resistance Training!

Women don’t generally associate weight loss with weight lifting, but resistance training will help shed the pounds. Along with slimming down, using weights can provide other health benefits too.

Resistance Training is not training yourself to resist eating that piece of cake. (Although you can lose weight that way, too.) Lifting weights, using machines, or even using your own body weight are all part of the resistance movement. Losing weight will happen, but there are several other health advantages as well. Here are 9 solid reasons to start strength training today.

1) Burn Calories. Bunches will burn as you create lean muscle mass. Your body will use calories more efficiently. For hours after you train, your body will continue to burn calories, even if you’re sitting.

2) Increase Metabolism. During and after weight training, you consume extra oxygen. When your body uses more oxygen, it burns more calories. This requirement for more fuel (calories) forces your metabolism to increase to feed your muscles. The advantage to an increased metabolic rate is that it burns fat faster.

3) Strengthen Your Heart. Resistance training can lower blood pressure for up to 12 hours after each workout. Those who lift weights lower their risk of developing heart disease because: it reduces waist size and lowers triglycerides and glucose levels.

4) Sculpt Your Bod. Cardio can help you lose the puff, but it won’t necessarily add shape to your muscles. Using weights will help you create definition in different muscles. Say goodbye to upper-arm flap. Say hello to a tight booty.

5) Save Your Bones. Muscles and bone mass begin deteriorating as we age. Resistance training prolongs the inevitable and aids in keeping your bones and muscles strong. Your risk of osteoporosis also becomes decreased.

6) Improve Your Sleep. Weight training helps you fall asleep more easily because your stress is reduced. The quality of sleep is also improved and deeper. You may even sleep through the entire night without waking once.

7) Improve Your Balance. Resistance training strengthens your muscles and your core. Good balance is predicated on strength. Better balance, less falls and possible injuries.

8) Your Clothes Will Fit Better. Muscle weighs more than fat. But fat takes up more room. You might weigh more, but you will appear thinner because of your lean muscles.

9) Improve Your Memory. Older adults who practice resistance training appear to have improved memory and cognitive function. Who says an old dog can’t learn new tricks?

The thought of resistance training may frighten or intimidate you. You will not get bulky. You won’t hurt yourself (unless you overdo it.) It may be the key that unlocks the weight-loss door for you.

Ask a trainer for assistance or watch a video when it comes to weights. Using your own body as a weight you can do pushups, squats, and planks. Try it for a while and watch your body and mind transform. For other ways to improve your health with workouts, check out www.GetThrive.com

 

Tired Too Often? It’s More than a Gut Feeling

If you’re tired all the time…

your condition may be linked to your gut. A new study shows a link between Chronic Fatigue Syndrome (CFS) and gut bacteria.

How Ya Doin’?

Do you wake up feeling exhausted? Are you extremely tired after doing even the most mundane tasks? You sleep, take naps, and yet you can’t shake the sensation of tiredness. You could be suffering from Chronic Fatigue Syndrome. And it could be caused by inflammation and a bacterial imbalance in your gut.

Getting Diagnosed

Here’s the thing. Many doctors have difficulty diagnosing CFS. It can also be referred to as myalgic encephalomyelitis (ME). There is no specific blood test or easily read biomarkers. Psychological factors, viruses, and infections can cause extreme tiredness. To deem one’s condition with a “chronic” label is a serious diagnosis.

According to the Mayo Clinic website, CFS has nine signs and symptoms. The first, of course, is fatigue. The others include: enlarged lymph nodes in neck or armpits, unexplained muscle pain, random joint pain, and an unusual headache. Other symptoms are: un-refreshing sleep, exhaustion lasting more than a full day after exercise, loss of memory, and a sore throat. You can see why other diagnoses would be considered first.

What are the Causes?

Until now, doctors or scientists who have diagnosed CFS, have been perplexed about exact causes. Some believe certain viruses might trigger the syndrome. Perhaps an impaired immune system leaves individuals susceptible to CFS. Hormonal imbalances have also been studied as a possible cause offsetting the condition.

Finally, a recent study offers more in the way of reason. Your gut bacteria and inflammatory agents in the blood may cause CFS.

Researchers at Cornell University studied stool samples of the 77 participants. Forty-eight had already been diagnosed with CFS, while the other 39 were perfectly healthy. The study, published in the journal Microbiome, showed that those with CFS had less bacterial diversity in the gut. They also had markers showing inflammation. One theory was that “leaky gut” allowed bacteria from the intestines to enter the bloodstream.

What to Do?

As far as the new research shows, the indicators of imbalance in gut bacteria may now be used as one way to test for CFS. Maureen Hanson, a professor involved in the study explained, “Our work demonstrates that the gut bacterial microbiome in chronic fatigue syndrome patients isn’t normal.” It was an indicator in 83 % of the participants in the study. This is a great breakthrough for those who advocate the condition isn’t just “psychological.”

Restoring the gut microbiome balance may be a path to treating CFS. A variety of probiotics may help along with a change in diet. Exploring ways to get your gut bacteria back to healthy levels is a great start. Discuss options with your doctor or naturopath. With this new evidence and proper treatment, your fatigue may no longer remain chronic.

For more information on maintaining balance in the body and mind, check out www.GetThrive.com

 

5 Reasons Why Not Getting Enough Sleep is Fattening

Overeating is the number one suspected cause of weight gain. What most people don’t realize is that lack of sleep can keep you from losing pounds—and can actually add them! If you’re trying to find ways to lose belly fat, it’s time to consider sleep as a catalyst.

Read on if you’re feeling frustrated that you’re not losing weight even though you feel like you’re doing all the right things. Not getting enough sleep can be linked to your growing waistline. Check out five of the main reasons why not getting enough sleep may be affecting the numbers on your scale.

Also, let’s see how we can remedy this challenge and turn it around, once and for all. There are several ways to lose belly fat, but getting a good night’s sleep may just be the answer!

#1  Lack of Sleep Slows Your Metabolism

Do you feel like you’re too busy to sleep? Is there always so much going on that getting a good night’s sleep winds up on the bottom of your list? Truthfully, it’s probably time that you place restful sleep as a priority.

Besides affecting your mood, your brain, and the way you look, lack of sleep slows down your metabolism. A slow metabolism can result in weight gain. If you’re wanting ways to lose belly fat, eat nutritiously and moderately, exercise—and get enough sleep. Most experts will concur that for adults, 7 – 8 hours per night is healthy.

you’ll need to monitor your stress levels

Testosterone production decreases from an increase in cortisol output. Testosterone builds muscle; when your muscle-mass depletes, your metabolism slows down.

#2 Lack of Sleep Increases Your Appetite

Do you experience stress? Does it affect your sleep? If so, your cortisol levels may be high.

Cortisol is the fight or flight hormone that gets produced from stress. Your brain may read the surge of hormones as your body using energy. So then, it will encourage you to replace those calories by eating.

The problem is that you really haven’t burned any calories. In fact, when we’re stressed the body tends to hold onto fat. It thinks it’s in survival mode. If you want to reduce stress and lose weight, make sure you’re getting proper rest each night.

#3 Sleep Loss Changes Gut Microbiota

Scientists at Uppsala University believed that sleep deprivation affects the gut. So, they conducted a study and discovered that lack of sleep actually changes the levels of gut microbiota. Frighteningly, they observed that the change looked a lot like the microbiota in those with Type-2 diabetes.

If there’s an imbalance in the amount and diversity of gut microbiota, there’s cause for health problems. One of those is how our gut informs our brain. This too, affects metabolism. Once again, we’re confronted with a body that burns calories very slowly. Getting sleep is one of the simplest ways to lose belly fat and positively impact your metabolism.

#4 Loss of Sleep Affects Digestion

Is your sleep disturbed often? If so, your ability to digest food properly may become impaired. Noteworthy, almost 40 percent of adults claim to have occasional sleeping problems.

Believe it or not, insomnia can affect your ability to process foods adequately. Unfortunately, this can result in poor nutrition, vitamin deficiency, and weight gain. Work on maintaining healthy sleep patterns, and you may find it easier to lose those unwanted extra pounds.

If you aim to go to bed at the same time each night, that will help your body’s internal clock. Also, try to wake at the same time every morning. It will make a big difference if you’re consistent with the amount of sleep you get each evening.

#5 How You Eat Affects Your Sleep, Which Then Affects Your Waistline

 Sleeping well, as mentioned, can be one of the ways to lose belly fat and keep off the extra pounds. Here are some food tips to help you get a better night’s rest:

  • Avoid alcohol before bed
  • Reduce sugar intake throughout the day
  • Eat foods that regulate melatonin (fish, eggs) or take a supplement
  • Add tryptophan to your diet (turkey, cheese, grass-fed beef)
  • Eat foods high in magnesium (leafy greens, yogurt, avocados)

 

Exercise is also another way to reduce stress and help you sleep well. Finding the proper balance between food, exercise, and rest can be the key to maintaining or losing weight. For a great selection of articles to keep you healthy, check out Get Thrive! and feel free to sign up for our Newsletter.

Sources:

https://getthrive.com/losing-sleep-may-pack-pounds/

https://www.prevention.com/weight-loss/weight-loss-tips/how-to-prevent-weight-gain-due-to-stress-and-anxiety

https://www.upi.com/Health_News/2016/10/25/Sleep-loss-may-be-linked-to-changes-in-gut-bacteria-levels/6621477409022/?spt=mps&or=13&sn=hn

 

 

Magnesium for Sleep May Finally Get You the Rest You Need

Forty percent of Americans claim they suffer from insomnia. Within that number, there is a large percentage of people who regularly have trouble sleeping. Alas, a natural supplement may just be the ticket you need to slumber throughout the night. As a result, magnesium for sleep may help your body and mind get the rest it needs.

Tic, Tock, Tic, Tock…Why Can’t I sleep?

There are many reasons why someone may experience insomnia. Some of the most prevalent are:

  • Anxiety from day-to-day concerns
  • Chronic stress from emotional trauma
  • Clinical depression
  • Physical Pain
  • Too much caffeine
  • Alcohol use
  • Medications
  • Eating too late or too much

In addition, another significant factor is an imbalance. The imbalance lies in our internal clock. You may need more magnesium. Seems like a magnesium deficiency can be the cause for this imbalance.

 

How Does Magnesium Fit in?

Our internal clock manages our sleep-wake cycles. This timekeeper is also called the circadian clock. Each person has his/her own internal rhythm. Hence, this is the reason why some people are early birds. And, others are night owls, for example.

The University of Edinburgh published the results of a study. The focus was on magnesium levels in human cells. It was discovered that the level in cells went up and down over a 24-hour sleep-wake cycle. Also, it appeared that higher levels of magnesium improved cellular function. The circadian clock became more balanced.

With lower levels of magnesium, cells are unable to process energy with optimum efficiency. The amount of the element found in our cells is linked to how and when we burn energy. Most notably, it directly relates to our sleep-wake cycles. Then, it follows that it would be beneficial to have a plentiful amount of magnesium for sleep.

 

What’s the Best Way to Get Magnesium?

The best way to get any vitamin, nutrient, mineral, or element into your body is through a natural food source. Here are some suggestions:

 

  • Spinach and other leafy greens can contain almost 40% of the Recommended Daily Intake (RDI) for magnesium

 

 

  • Black beans contain 20% of the RDI

 

  • Almonds, cashews, and brazil nuts contain 15% of the RDI

 

  • Bananas, fatty fish, and some whole grains contain approximately 10% of the RDI for magnesium

 

Now to Get to Sleep…

Another common way to get the magnesium your body needs is through supplementation. The National Institutes of Health currently recommends approximately 320 mg a day for women over the age of 30. However, dosage can vary.

Always check with your health care provider before taking supplements. If you’re on any type of medications, certain vitamins and minerals can interfere with absorption or create side effects.

When choosing supplements (and food), try to shop organic. The quality will make a difference. As for magnesium for sleep, there are also teas available to help soothe and assist with a restful night.

In conclusion, our cells require magnesium. We especially need it to balance our sleep-wake cycles. Getting the amount you need from food, pill or liquid supplements, or even tea will help get your internal clock back into tip-top shape. Sweet dreams!

Check out Get Thrive! for more articles on sleep, supplements, and best health practices.

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Sources:

https://www.thepaleomom.com/regulating-circadian-rhythm/

http://www.medicaldaily.com/digestive-health-magnesium-levels-circadian-rhythm-increase-metabolism-sleep-381973

https://getthrive.com/the-powerful-effects-of-magnesium-for-sleep-problems/

https://www.webmd.com/sleep-disorders/rm-quiz-insomnia

http://isha.sadhguru.org/us-en/insomnia/?gclid=CjwKCAiA47DTBRAUEiwA4luU2Wlo65WBWABQSMa_E53ORbNYRmALLJCByVxjSOahapoKpuq-c0W16hoCCIgQAvD_BwE

https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section7