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Sleeping is likely the last thing that comes to mind when thinking of ways to burn calories. Yet, the brain and body are still working hard during sleep, helping take care of important restoration functions. In fact, the brain’s energy consumption continues at about the same rate through both sleeping and waking.

This energy consumption results in a calorie burn and a small amount of weight loss during sleep each night (though it’s usually gained back with food and water intake during the day). So, how many calories do you burn sleeping? Here’s a look at calorie burn during sleep, plus how you can amp up your weight loss and metabolism during shut-eye.

How Many Calories Do You Burn Sleeping?

The number of calories you burn sleeping depends on factors like body weight and the number of hours you sleep. The average person loses one to two pounds per night — something that many people notice when stepping on the scale in the morning. This is in part due to water loss, as the body loses water through breath and sweat without it being replenished.

“A single cup (237 ml) of water weighs close to 1/2 pound (240 grams). Your body comprises about 55-75% water, which accounts for a significant proportion of your weight,” says dietician Ansley Hill.

Weight loss is also a result of the body’s complex metabolic processes (like cellular respiration and protein synthesis), which are continually happening in the background. The role of metabolic processes in calorie burning depends on personal health factors, like body fat and age.

How to Find Your Resting Metabolic Rate

Another thing that influences the amount of calories burned during sleep is resting metabolic rate. This is described as “the total number of calories burned when your body is completely at rest. RMR supports breathing, circulating blood, organ functions, and basic neurological functions,” according to the National Academy of Sports Medicine (NASM).

In other words, your resting metabolic rate is how many calories your body burns in a 24-hour cycle as a result of metabolism. This metric shows how many calories a person would burn at rest or during sleep, regardless of exercise. Your resting metabolic rate is proportional to lean muscle mass or lean body mass, and unchangeable factors like age and genetics influence it.

To find your approximate resting metabolic rate, use the Mifflin St. Jeor Equation using weight in kilograms, height in centimeters, and age in years:

• Male: 9.99 x weight in kg + 6.25 × height in cm – 4.92 × age + 5
• Female: 9.99 x weight in kg + 6.25 × height in cm – 4.92 × age – 161

Basal metabolic rate helps determine how many calories an individual burns both during the day and during sleep. However, this metric can’t be used alone to determine calorie burn. Elements such as exercise, post-exercise oxygen consumption, and the thermogenic effect of food all play a role in resting metabolic rate.

Physical activity and energy expenditure also influence a person’s metabolic rate, as a more active day will require more recovery at night, thereby increasing how hard the body works to repair muscles and tissue.

Factors That Influence Calorie Burn During Sleep

How many calories do you burn sleeping once you account for all the other factors? There are a number of sleep conditions and patterns that affect how many calories you burn as you sleep. Here’s a look at how body temperature, sleep deprivation, and hunger levels influence calorie burn during sleep.

Body Temperature During Sleep

Your body temperature drops naturally to facilitate sleep. Therefore, keeping the room cooler can kick this process into motion, helping you sleep faster and boost weight loss during sleep. This is because your body needs to burn more calories when it’s cold in order to stay warm. The ideal temperature for sleep is between 60-67 degrees. Being too cold or hot can make you uncomfortable and disrupt your sleep, leading to sleep deprivation.

Sleep Deprivation

Sleep deprivation can exacerbate existing conditions, especially if you’re trying to cut down on calories and lose weight. Why? Because failing to get enough hours of sleep can increase ghrelin and leptin — two hormones that can cause overeating and weight gain. While ghrelin signals hunger in the brain, leptin signals fullness after enough food has been eaten. In turn, not getting enough sleep can falsely increase your appetite, suppress your fullness timer, and cause you to increase your calorie intake.

You might also be inclined to make less healthy choices when you’re sleep-deprived. For example, you might reach for a larger latte, eat more carb-heavy foods, and feel more intense sugar cravings. These are all signs the body is trying to compensate for lack of sleep.

Being sleep-deprived also leads to increased calorie retention because it triggers a spike in cortisol. This hormone sends signals to the body that it’s time to conserve energy, which makes the body hold on to fat.

In contrast, getting enough sleep each night can ensure you burn calories and keep them off. Specifically, spending enough time in deep sleep and REM (rapid eye movement sleep) ensures that the weight doesn’t continue to build up.

Eating and Nutritional Habits

How and when you eat play a significant role in your body’s calorie-burning rate during sleep. For example, many people know that eating large meals before bed isn’t a good idea. That’s because a large meal requires energy to digest, and it can keep you awake and disrupt your sleep cycle.

Meanwhile, going to bed hungry can also keep you awake and cause your body to go into fat-saving mode. Since both of these extremes can disrupt sleep, they can both lead to sleep-deprived overeating, as described above.

In addition to keeping your dinner portion control in check, be mindful of what you’re eating. A nutrition study showed that eating at least 30 grams of protein before bed can have a positive impact on metabolism, helping the body burn more calories during sleep. Protein sources like lean meat, almonds, boiled eggs, or cottage cheese can make a great snack 30 minutes before bedtime. These foods keep you full during the night while also boosting energy metabolism.

While the debate continues about whether or not you should have midnight snacks, eating a protein-packed dinner or snack before bedtime can help you burn calories, stay full, and lose weight both throughout the night and well into the next day.

So, How Many Calories Do You Burn Sleeping?

Everyone burns calories during sleep due to normal metabolic processes. But there’s not a one-size-fits-all answer to “How many calories do you burn sleeping?” The number of calories depends on age and genetics. And, most people lose roughly a pound or two of water weight during the night, which is usually gained back during the day.

While age and genetics can’t be changed, adopting different lifestyle habits — including better sleep and nutrition — can influence how many calories you burn while sleeping. The bottom line: Burning calories during sleep is a normal, easy way to lose weight, and there are a few things you can do to accelerate this process even more.

If you’ve ever been roused from a deep sleep, you know just how frustrating (and tiring) it is to wake up before you’re ready. This is because deep sleep is essential for feeling, performing, and thinking at our highest level. Not getting enough sleep isn’t just setting you up for tiredness — it’s forging a future of forgetfulness and chronic fatigue.

If you’re relying on coffee and catnaps to compensate for a lack of deep sleep, a better solution awaits. Here’s what everyone needs to know about sleep stages, physical health, and brain function — plus how to increase deep sleep for a healthier tomorrow.

What Is Deep Sleep? Understanding Sleep Stages

Sleep is comprised of two main states: REM and non-rem sleep (NREM). Controlled by natural variants in brain activity, both of these sleep states are important for helping the body rest and rejuvenate. According to the National Sleep Foundation, NREM sleep is a dreamless, slow-wave state that includes four main stages of sleep.

First Stage

During the first and lightest stage of sleep, the brain produces alpha and theta waves. This is the stage of sleep often reached during catnaps, and it doesn’t typically leave a person feeling well-rested.

Second Stage

In contrast, stage two is the perfect stage of sleep for an energizing power nap. The second stage of sleep is a light sleep where the brain waves increase to cause spindles on a sleep chart. Then these waves slow down to induce a deeper rest.

Third and Fourth Stages

These are the stages in which the body slows down and dips into a deep, restorative sleep due to an increase in delta brain waves. The third and fourth stages are considered deep sleep, or slow wave sleep (SWS). People in these stages will be harder to wake and will feel more refreshed if they complete the cycle before opening their eyes. Being woken up in this (or any) stage of sleep before it is complete can lead to fatigue, confusion, and lack of rest.

REM (Rapid Eye Movement) Sleep

While adults spend more time in NREM sleep than REM sleep, that doesn’t mean REM sleep isn’t important. About 90 minutes after falling asleep and after the first four stages of NREM sleep, the body dips into REM, the second state of sleep.

REM sleep is marked by an increase in eye movement, heart rate, and blood pressure. Breathing can also become fast, irregular, or shallow (this is the stage where sleep disorders like sleep apnea occur).

REM sleep also speeds up our brain activity and ignites regions of the brain responsible for visual, motor, emotional, and autobiographical processing. It’s normal to experience five or six cycles of REM sleep per night. REM stages tend to lengthen throughout the course of sleep, which is why we often wake up the next day with a vivid dream still clear in our minds. Being woken up mid-REM sleep will likely help you recall a dream, but it’ll leave you feeling tired and sluggish because the cycle wasn’t completed.

Why Deep Sleep Matters

The fundamental reason why slow wave sleep is so important is because it allows for restoration. Sleep is when essential bodily processes get to work. During deeper sleep, hormones are released and regulated, tissues are repaired, muscles are grown, and memory is consolidated. This is also when the immune system has time to restore itself, decreasing inflammation and increasing the body’s ability to protect itself.

Sleep is also important for increasing our motor skills and enabling us to learn new activities efficiently. One sleep study on basketball players showed a link between increased restful sleep and improved athletic performance. The athletes also showed a boost in mood and a decrease in sleepiness, during both practices and games following a good night’s sleep.

Sleep deprivation can rob the brain of its opportunity to reorganize and recharge itself. Research shows that high sleep quality is essential for clearing the brain of toxic byproducts and restoring normal functioning.

Mental and Psychological Benefits of Deep Sleep

In addition to helping your body rest physically, quality of sleep also aids in the management of difficult emotions and mental health problems.

“The dream stage of sleep, based on its unique neurochemical composition, provides us with a form of overnight therapy, a soothing balm that removes the sharp edges from the prior day’s emotional experiences,” said Matthew Walker, a psychology and neuroscience professor at the University of California, Berkeley.

Walker and his team conducted a study that showed REM sleep was critical for suppressing our stress response chemicals so that we can use our dreams to process emotional experiences — ones that may otherwise be too painful to confront in daily life.

REM sleep may also play a role in how the brain responds to fear, stress, and trauma. In a Rutgers sleep study, supported by the National Science Foundation, patients who reported higher levels of REM sleep were found to build up resistance to fear in waking life. These findings helped conclude that REM measurements can indicate a person’s resiliency to trauma, as well as their susceptibility to developing posttraumatic stress disorder.

Deep Sleep and Memory Recall

While both REM and NREM sleep are important for the brain, studies show that the third and fourth deep sleep stages of NREM are particularly important for long-term memory recall. According to a Washington University study, older adults who experience less slow-wave sleep have higher levels of a brain protein linked to brain damage, cognitive decline, and Alzheimer’s disease.

“Poor sleep is a hallmark of Alzheimer’s disease. People with the disease tend to wake up tired, and their nights become even less refreshing as memory loss and other symptoms worsen,” say the study’s authors.

REM sleep, which can only be reached after the SWS sleep cycle, has also been shown to play a role in Dementia. In a study on sleep and dementia, researchers showed that people who developed dementia spent 17% of their sleep time in REM. In contrast, people who didn’t develop dementia spent 20% of their time in the rapid eye movement stage. Not getting enough sleep doesn’t just make you forgetful for a day — it can affect your memory for life.

How Much Deep Sleep Do I Need?

It’s clear that proper memory and cognitive functioning require both REM and deep sleep consistently. But how much sleep do you need for a healthy brain and body? The amount of deep sleep a person needs depends on their age and activity level. In general, 7-9 hours of sleep provides ample time to experience the rejuvenating benefits of deep sleep.

How to Increase Deep Sleep

A proper sleep schedule is crucial for achieving better sleep. For example, maintaining healthy control of your circadian rhythms can ensure restorative sleep and wakefulness at appropriate times, says the National Institute for Neurological Disorders and Stroke.

“Your body’s biological clock, which is based on a roughly 24-hour day, controls most circadian rhythms. Circadian rhythms synchronize with environmental cues (light, temperature) about the actual time of day, but they continue even in the absence of cues.”

Your circadian clock is responsible for body temperature, metabolism, and growth hormones, so nurturing these cycles can ensure that you’re healthier both in sleep and in daily life. One way to regulate your circadian rhythms is to keep bright lights out of the bedroom at night. This includes phones, tablets, and other electronics that emit blue light, which the brain often confuses for daylight.

A well-planned sleep environment is essential to support a bedtime ritual. Healthy sleep habits, like sleeping and waking at the same times everyday, also help establish a sleep routine and adjust your circadian rhythm to a healthy schedule. A good sleep ritual also ties into your sleep environment, as you can create a space that supports your mindfulness routine. Reading a book, taking a bath, and avoiding stimulating technologies and lights can help you wind down more quickly.

Using White and Pink Noise for Deep Sleep

The sounds in your environment determine your ability to achieve deep sleep. Whether a noisy street is keeping you awake or you simply feel things are too quiet, white and pink noise can help you fall (and stay) asleep.

“The use of white noise is recommended as a method for masking environmental noises, improving sleep, and maintaining sleep,” say researchers in a study on white noise and sleep.

White noise helps create a more consistent ambient sound that masks activities inside or outside of the room, such as a door slamming or a car alarm beeping. White noise can be created by anything from a fan to a white noise machine — all that matters is that it provides a soothing, ongoing backdrop for restful sleep.

People looking to increase deep sleep may also benefit from exposing themselves to pink noise. Creating a deeper, more resonant tone than white noise, pink noise is a sonic hue that can be heard in steady raindrops, heartbeats, and the rustle of leaves. Pink noise is believed to increase deep sleep patterns and prolong slow-wave sleep.

Get More Deep Sleep for a Better Life

Getting a good night’s sleep is important for keeping the body’s most important regulatory processes in check. From boosting memory recall to improving stress responses, deep sleep plays a role in both current and future well-being. Understanding the different phases of sleep and using a sleep tracker may help you learn more about your personal sleep patterns — and make healthy changes that improve deep sleep for good.

Both the human body and the earth naturally produce electromagnetic fields. Humans have always been exposed to electric and magnetic fields at different frequencies (thunderstorms carry strong electromagnetic currents, for example).

Yet, the invention of modern technology has increased our exposure to high-intensity magnetic fields. Things like cell phones, televisions, and wifi routers all emit electromagnetic frequencies.

While low frequency fields aren’t thought to be harmful, exposure to high-intensity fields can cause cells to overheat, which can lead to damage. In contrast, deliberate exposure to low-intensity frequencies, such as those found in the natural world, are believed to counteract any damage incurred by high-intensity frequencies. This is known as pulsed electromagnetic field therapy, or PEMF therapy.

PEMF therapy is a healing modality designed to reduce pain, decrease illness, and promote whole-body wellbeing. Read on to find out how PEMF therapy works and what it can do for your long-term health.

What Is Pulsed Electromagnetic Field (PEMF) Therapy?

Understanding PEMF as a healing tool starts by understanding electromagnetic currents at a cellular level. While a healthy cell operates at about 70-110 millivolts, an unhealthy or diseased cell operates below 50 millivolts. Scientists believe that when the body’s natural field is disrupted — such as by artificial electromagnetic fields like radio waves — it reduces well-being.

Illnesses such as cancer can only thrive when the body’s cells are operating at less than 50 millivolts, says Dr. Tom Sladic, a chiropractor and nutrition specialist.

“By inducing a mild electrical magnetic current into damaged cells, PEMF therapy slows or stops the release of pain and inflammatory mediators, increases blood flow to the cells, and re-establishes normal cell interaction. With reduced inflammation, pain decreases, energy increases, and faster tissue healing occurs,” Sladic explains.

Since chronic diseases, pain, and illness are thought to occur when the body is vibrating at a low frequency, PEMF works to raise the body’s vibration to promote healing. Electromagnetic field therapy can be administered through PEMF devices (often through a PEMF mat), which transmit healing electrical fields to the body. Positive vibrations from the PEMF mat work to repair and regenerate damaged tissue.

Benefits of PEMF Treatment

Electromagnetic therapy through PEMF devices is proven to support healing for people with a range of mental and physical health conditions. For example, if you experience chronic pain, disease, or mental and emotional struggles, here’s a look at how you could benefit from PEMF technology.

PEMF Therapy for Chronic Pain

One of the most difficult conditions to diagnose and treat is chronic pain, yet up to 50 million people in America alone struggle with this condition. Studies have shown that PEMF devices can support healing for people with chronic pain, especially when related to conditions like fibromyalgia.

For example, patients with fibromyalgia often experience abnormal levels of microcirculation (circulation to small blood vessels in the body), which is a key contributor to chronic pain. One randomized controlled trial showed that PEMF helped patients by increasing and regulating microcirculation, helping reduce both pain and stiffness.

Further discoveries on PEMF for pain relief were made through a double-blind clinical study. This study found that pulsed electromagnetic field devices may be more effective than transcutaneous electrical nerve stimulation units (devices that transmit electrons through bodily tissues offering localized healing).

“PEMF is an electromagnetic process that is not associated with currents, but with magnetic fields that can be applied to the brain to generate more global pain relief,” say the study’s authors.

In other words, PEMF distributes healing currents throughout the entire body to promote holistic healing, rather than focusing on a specific area.

Joint Health and Post-Operative Recovery

People with arthritis and other joint challenges may also experience pain relief using PEMF devices, which have been known to support bone and joint health. A PubMed study revealed that PEMF alleviates arthritis-related pain in multiple joints while also providing anti-inflammatory properties. As a result, PEMF devices can help arthritis patients in bone remodeling — a crucial step toward recovery in people who experience degeneration (loss of joint cartilage).

People healing from joint injuries and surgeries can also benefit from PEMF. Research showed that people recovering from back surgery may experience less pain and faster healing after using PEMF devices in the recovery process. PEMF also helps reduce pain after common operations like knee surgery and rotator cuff repairs, which often have lengthy and ineffective recovery periods.

PEMF Devices and Mental Health

Aside from the many positive physical benefits of PEMF, promising research now shows that the method can aid mental health conditions. For instance, McLean Hospital researchers showed that 23 out of 30 people with major depressive disorder or bipolar disorder experienced improvement after just one low field magnetic session.

Another benefit of PEMF therapy is that its known to support people with generalized anxiety disorder and chronic insomnia, which are often experienced together. The benefit of PEMF devices for mental health is that they provide low levels of high-frequency fields, which helps foster stress-relief and relaxation while healing the body inside and out.

What Are the Side Effects of PEMF Therapy?

PEMF devices are approved by the United States Food and Drug Administration (FDA) to provide relief from pain and edema (swelling). However, it’s normal to feel concerned about potential side effects before starting a new healing modality like PEMF.

One common side effect of PEMF therapy is decreased blood pressure and reduced heart rate. Elderly patients, patients who already have low blood pressure, and anyone with cardiovascular defects may experience dizziness after a PEMF session.

It’s also important to remember that PEMF therapy increases circulation, which can increase oxidative stress in the body. Oxidative stress is when free radicals and antioxidants are imbalanced in the body. However, this can easily be combated by eating antioxidant-rich foods like fruits and vegetables after the therapy session. Sleep disturbances, energy loss, and sensitivity to temperature may also occur.

Like any new treatment, it’s important to consult your doctor before starting PEMF therapy to ensure that it’s a positive option for you and your healing journey.

Using PEMF Therapy for Health and Healing

Electromagnetic fields have promoted human healing for centuries. Yet in the modern age — where we’re surrounded by low frequency fields from electronics — more people are leveraging electromagnetic currents in the form of PEMF therapy for health and healing.

Healthcare professionals have conducted numerous studies on PEMF therapy, proving its usefulness both for chronic pain relief and recovery from major surgery. Whether you’re experiencing a chronic illness or you’re hoping for daily pain relief, PEMF therapy offers a wealth of healing potential.

While it’s true that every single one of us contain genes with genetic mutations, often times these differences are harmless. Every now and then, however, they can wreak havoc on our body. One harmful change includes a relatively common mutation referred to as the MTHFR mutation.

No, it’s not some form of internet slang. MTHFR stands for methylenetetrahydrofolate reductase, and it’s gaining attention as a genetic mutation that may lead to elevated levels of homocysteine and lower levels of folate.

Homocysteine is an amino acid that works to maintain the body’s cells while folate is, “one of the B-vitamins needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA.” Each plays an important role in the body’s daily functions, and both are important.

But if this all sounds like a lot of dense and confusing scientific jargon, have no fear. While genetic mutations and the MTHFR mutation may seem complex, they become simple once broken down. Let’s dissect this common mutation to understand why it is relevant today and why genetic mutations are so important to fully comprehend.

What Is MTHFR and Where Does It Come From?

To understand the MTHFR mutation, it pays to understand what MTHFR is at its core. So what is it exactly?

Again, MTHFR is an enzyme that breaks down the amino acids homocysteine and folate. When genetically mutated, MTHFR may not be able to function normally or at all. In turn, homocysteine levels and folate levels may be elevated or unbalanced. We’ll discuss the importance of this in detail later. But where does MTHFR come from?

The methylenetetrahydrofolate reductase gene comes in a singular pair — you inherit one gene from each parent as you develop in the womb. Because MTHFR comes in a pair, it can mutate in one of two ways: Mutations can affect one gene (a heterozygous mutation) or both genes (a homozygous mutation). Two MTHFR gene variant mutations are possible: C677T mutations and A1298C mutations. A variant is part of a gene’s DNA that’s commonly different, or varies, from person to person.

Who Has the MTHFR Mutation, and How Is It Diagnosed?

The MTHFR mutation variants are not uncommon. As for the MTHFR C677T mutation, approximately 30%-40% of the American population may have it. Roughly 25% of people of Hispanic descent and 10%-15% of Caucasian descent are homozygous for this variant.

As for the A1298C mutation, limited research is available. For instance, a 2004 study that focused on blood donors of Irish heritage found that 46.7% were heterozygous for the A1298C variant, and 14.2% were homozygous. And though it is rather rare, it remains possible to have both MTHFR variants.

You can determine whether or not you have the MTHFR gene mutation in multiple ways. A doctor may review your medical genetics and history of health issues while performing a physical exam. From there, your doctor may order a blood test to check your homocysteine levels.

Genetic testing, on the other hand, is often discouraged by medical professionals unless high homocysteine levels or other vitamin deficiencies associated with the MTHFR mutation are detected. This is because a blood test is a far easier means of checking homocysteine levels in the blood, making the genetic testing process unnecessary.

While the testing process may be expensive if it’s not covered by insurance, specific genetic testing kits offer screening options for MTHFR if need be. 23andme, for instance, is a popular genetic testing kit that provides genetic ancestry and health information at $200, a relatively inexpensive option considering the information you receive. To determine your genetic testing options, consider contacting your local healthcare provider for medical advice.

Risk Factors

You inherit one copy of the MTHFR gene from each of your parents, which means that you possess two MTHFR genes in which mutations can occur. Having a parent or close relative with an MTHFR gene mutation can increase your risk of inheriting the same variant. And if you have two parents with mutations, there’s an increased risk of having a homozygous MTHFR mutation.

Possible Symptoms of the MTHFR Mutation

As with many genetic mutations that alter the body’s ability to perform basic functions, symptoms that may indicate a MTHFR mutation are plentiful. That being said, research surrounding the linkage between MTHFR and any number of the symptoms listed below is insufficient in itself, thus bolstering the need for genetic testing or further medical examination via blood sample, which is what doctors recommend.

The mutation may be diagnosed based on a combination of symptoms and conditions, but professional medical testing is the easiest way to reach such a definitive answer. Symptoms of the MTHFR mutation may include:

• Digestive Issues
• Migraines
• Nerve Pain
• Depression
• Anxiety
• Schizophrenia
• Bipolar Disorder
• Chronic Fatigue and Pain

Yet because the MTHFR mutation has no clear symptoms in itself, medical professionals look elsewhere for answers. For instance, having one or two MTHFR mutations can slightly increase the levels of homocysteine present in your blood or urine. This condition is referred to as homocystinuria. As a result of homocystinuria, blood clots may form more easily while vitamin b12 levels may decline. Therefore, symptoms associated with homocystinuria include:

• Blood Clotting
• Developmental Delays
• Increased Risk of Seizures
• Microcephaly
• Blood Clots
• Reduced Coordination
• Numbness or tingling of the hands and feet

Conditions Linked to the MTHFR Mutation

The MTHFR mutation alters the body’s ability to process specific amino acids and B-vitamins, namely homocysteine and folate, respectively. As a result of this mutation, a number of conditions associated with the MTHFR mutation may arise over time. Additionally, studies suggest that women with two C677T gene variants are twice as likely to have a child with a neural tube defect, though the risk still remains low. Other conditions may include:

• Cardiovascular diseases such as blood clots, coronary artery disease, and heart disease due to reduced folate levels
• Thrombophilia, an abnormality of blood coagulation that increases the risk of thrombosis (blood clots in blood vessels)

Risks for complications in pregnancy can include:

• Anencephaly, a condition in which a baby is born with an underdeveloped brain and an incomplete skull
• Neural tube defects, such as spina bifida
• Birth defects or other birthing complications in pregnant women
• Recurrent unexplained miscarriages

Treatment for an MTHFR Mutation

Having the MTHFR mutation doesn’t mean you need to receive treatment. Often times a few dietary and lifestyle changes are enough to offset any nutritional deficiencies as a result of this mutation, such as consuming more B-vitamins in your regular diet or getting more exercise. Taking simple steps to improve your everyday health are some of the most straightforward yet effective means of ensuring the MTHFR mutation doesn’t lower your quality of life.

For instance, you can make dietary considerations that include folate-rich foods, such as animal and plant protein, spinach, asparagus, banana, avocado, and enriched grains. Physical activity guidelines based on your age. Adults should seek to perform at least 150 to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity. Determining exactly which dietary and lifestyle changes to make should come from a discussion with your healthcare provider.

However, individuals suffering from elevated homocysteine levels may require more serious interventions. Regularly consuming dietary supplements that include folic acid containing methylfolate, methionine, and other amino acids may be necessary. Even more benefit may come from taking 5,10-methylenetetrahydrofolate reductase, or 5-MTHF, which is the reduced form of folate.

Living With an MTHFR Mutation

Understanding both the MTHFR mutation and genetic conditions at large is a rather complicated task. Referring to professional medical resources such as the Genetics Home Reference and ncbi.nlm.nih.gov, The National Center for Biotechnology Information, can make the process far easier.

The MTHFR mutation doesn’t affect everyone in the same way. Yet those with the mutation may have higher-than-normal levels of homocysteine in their blood or urine, and symptoms due to such issues may arise. Unless these symptoms are present, genetic testing is often discouraged. And if they are, healthcare professionals often recommend monitoring enzyme activity alongside other preventative measures.

In summation, continue to eat well and lead a healthy lifestyle filled with exercise, proper sleep, and other lifestyle habits that support your well-being. If you suspect you have the MTHFR mutation, refer to professional medical resources and speak with your healthcare provider to determine your next course of action. You can continue to live your best life, regardless of this condition.

Thiamine is an essential B vitamin required to create energy and maintain bodily systems. Obtained through food, thiamine is essential for a healthy, functioning body. However, not everyone has enough thiamine — and it isn’t always bioavailable to the people who need it most. That’s where sulbutiamine comes in.

This synthetic supplement increases levels of thiamine in the body to support healing in people with chronic conditions while boosting mood, memory, and more. Here’s a look at the research on sulbutiamine and its potential to promote a better quality of life.

What Is Sulbutiamine?

Sulbutiamine is the synthetic form of thiamin. You may also know thiamin as thiamine or Vitamin B1. Most people get sufficient amounts of thiamine through the foods they eat, including beans, brown rice, oranges, eggs, and products that contain yeast. Thiamine is important because it helps the body transform nutrients into energy for daily activities, making it especially important for athletes who need sustained energy for athletic performance.

While thiamine is water-soluble, meaning it can dissolve in water when your food is being cooked, sulbutiamine is fat-soluble, meaning it is absorbed through plant and animal fats. This difference between water-soluble thiamine and fat-soluble sulbutiamine means that the latter can potentially be more potent at delivering the benefits of thiamine, as it’s more effective at crossing the blood-brain barrier and boosting the brain’s thiamine quantity.

Why Supplement With Sulbutiamine?

Most people get enough thiamine from maintaining a balanced diet, yet certain conditions and circumstances may put someone at risk of a thiamine deficiency. For example, diabetes, alcoholism, aging, dialysis, and gastric bypass surgery can all make a person more susceptible to low levels of thiamine.

Thiamine is essential for helping the body make energy from fatty and carbohydrate-rich foods. The heart and digestive system also rely on thiamine for development, and the nervous system needs it to function properly. Supplementing with sulbutiamine can ensure that your body receives all of these benefits, especially when experiencing a thiamine deficiency.

So what is a thiamine deficiency, and what’s the role of sulbutiamine in helping it? The answer dates back to the Second World War when Thiamine was synthesized into sulbutiamine by Japanese researchers seeking a cure for Beriberi, a condition of the central nervous system caused by deficient thiamine.

Thiamine, though already found in foods humans eat regularly, has low bioavailability when offered as a supplement (in part due to its water-soluble nature). By discovering sulbutiamine, Japanese researchers helped create a supplement that solved Beriberi and supported a wide range of healing mechanisms they couldn’t yet anticipate.

Thiamine Deficiency Symptoms

While the symptoms of a thiamine deficiency aren’t extreme, thiamine is an essential B vitamin that your body depends on.

One common sign of a thiamine deficiency is early satiety, or loss of appetite. Thiamine helps control the part of the brain that signals fullness, and a deficiency can cause a person to feel full even when they’re not. Studies on rats have shown that a diet without thiamine causes significant decreases in food intake.

Another sign of a thiamine deficiency is tingling, numbness, and pinprick sensations in the limbs. Known as paresthesia, this condition is a result of nerve malfunction due to the thiamine deficiency. Fatigue, muscle weakness, upset stomach, and breath shortness are all additional symptoms a person may have when faced with a deficiency in thiamine.

Positive, Nootropic Effects of Sulbutiamine

Like thiamine, sulbutiamine works to generate energy in the body. But it also offers nootropic effects, meaning it can improve cognitive functions like memory and mood. Here’s a look at more key benefits of supplementing with sulbutiamine, including which specific conditions it’s been proven to help.

Mood

Thiamine is important for helping your body regulate and respond to stress. This means that it can help ease stress and anxiety. One report showed that Enerion, a drug that contains sulbutiamine, reduced anxiety disorders and fatigue while boosting concentration and memory. It can also support improved mood, especially in relation to depression.

A study on people with major depressive disorder found that sulbutiamine is effective in reducing symptoms of depression and bipolar disorder. Moreover, it found that sulbutiamine can be an effective tool for helping people rehabilitate from depressive periods and reintegrate into everyday life.

Weakness and Fatigue

Unexplained weakness, or asthenia, is a common condition that millions of people face globally. Asthenia research shows that sulbutiamine supplements can help.

According to the research, sulbutiamine “is the only antiasthenic compound known to cross the blood-brain barrier and to be selectively active on specific brain structures directly involved in asthenia.” For anyone who experiences occasional fatigue, supplementing with sulbutiamine may help boost mental and physical energy for a more productive day.

Sulbutiamine can also help people with chronic fatigue that’s related to chronic conditions like multiple sclerosis (MS). Studies on patients with multiple sclerosis demonstrated that some patients, especially those who were on some kind of disease modifying treatment, experienced reduced fatigue with sulbutiamine. Since not all participants of the study saw a positive outcome with the sulbutiamine trial, more research is needed to determine whether or not sulbutiamine is a valid treatment for those with MS.

Memory

Long-term memory improvement is one of the most promising positive effects of sulbutiamine. That’s because sulbutiamine supports production of the neurotransmitter acetylcholine (ACh). ACh impacts both learning and memory.

As demonstrated in a study on mice, chronic administration of sulbutiamine improved object recognition tasks. The study’s findings also demonstrated that sulbutiamine supplements can reduce the amnesic effects of dizocilpine (which lowers cognitive performance) by blocking its glutamate receptors. These findings suggest that chronic treatment with sulbutiamine may offer hope for improving memory in humans, especially in people experiencing dementia.

This synthetic B vitamin also plays an important role in long-term memory formation, meaning that it has the potential to support people with Alzheimer’s disease. A double-blind study showed that sulbutiamine can enhance the effectiveness of treatment for adults with Alzheimer’s disease.

Sulbutiamine Side Effects

Doses of sulbutiamine can vary depending on your conditions and current thiamine levels. However, someone who experiences a thiamine deficiency can take up to 600mg of Sulbutiamine for up to two months.

Because sulbutiamine studies have only been conducted for a short-term period, it’s important to seek medical advice from a healthcare professional before taking sulbutiamine long term. Potential side effects of sulbutiamine include insomnia, upset stomach, and fatigue, though these adverse effects have been experienced only by a small group of people.

Additionally, sulbutiamine is still under evaluation by the Food and Drug Administration (FDA). During this comprehensive study period, consumers should understand the many names by which sulbutiamine and other thiamine derivatives are labeled. Brand names like Bisibuthiamine, Benfotiamine, Arcalion, and Methylpyrimidin-5 are all examples of different names for sulbutiamine.

Sulbutiamine for Memory and Mood

Sulbutiamine is a synthetic version of thiamine, a B-vitamin essential for converting food nutrients into energy for the body. Thiamine is also essential for cognitive performance and heart health, and it can be found in various foods in the common diet.

Certain health conditions can cause a thiamine deficiency, but sulbutiamine can support improved thiamine production in the body, thereby decreasing fatigue and boosting memory. Whether you want to sharpen your memory skills or fight off illness-related fatigue, supplementing with sulbutiamine can help improve your long-term health.

Whether they’re mumbling gibberish or holding entire conversations, we’ve all heard a person talking in their sleep. Sleep talkers can be both annoying and hilarious, depending on the situation. But if you’re talking in your sleep loudly and regularly, it could be a sign of another, more serious sleep problem — especially when it’s associated with fright, confusion, or additional strange behavior.

So why do people talk in their sleep? Read on to learn more about the causes of sleep talking, plus how it can be overcome.

Why Do People Talk in Their Sleep?

Sleep talking is a sleep disorder known as somniloquy. People who experience this condition can mumble or speak in coherent sentences, and what they say can sometimes relate to past experiences or be associated with the sleeper’s dream. While anyone can talk in their sleep at any time, it’s most common in young children and men.

Causes of Somniloquy

According to the National Sleep Foundation, there are many reasons a person might talk in their sleep. One of the main causes of sleep talking is stress. Since sleep is a time when people’s brains work through daily stresses and challenges, sleep talking could be a side effect of processing these emotions.

For similar reasons, depression is another common cause of somniloquy. Other causes of sleep talking include alcohol and substance abuse, as these can lead the mind into altered states. People who have a fever or who are generally sleep deprived are more likely to talk in their sleep than healthy, rested people.

A person who talks in their sleep isn’t aware of what they’re saying, so the words themselves aren’t usually a cause of harm to that person or their partner. Yet talking loudly or shouting can rouse a person from their sleep and cause confusion and grogginess. A person’s sleep talking can also disrupt their partner, causing frustration and sleep deprivation.

Parasomnias and Somniloquy

Talking in your sleep once in awhile is normal, but it’s important to be aware of other conditions that can coexist with sleep talking. Parasomnias are a range of unconscious behaviors and activities that a person can engage in while sleeping. Many people who have one of these sleep disorders often have another, and they can be disruptive both to the sleeper and to their family members and loved ones.

Sleep is divided into two stages: rapid eye movement (REM) sleep and non-REM (NREM) sleep. REM is the stage of sleep associated with dreaming — brain activity is similar to that of wakefulness — yet the body’s natural paralysis function keeps the person anchored to their bed. In contrast, people don’t usually dream when in NREM sleep stages.

Parasomnias associated with sleep talking can be divided into two categories: REM or NREM sleep disorders. Here’s a look at the most common REM and NREM parasomnias associated with somniloquy.

REM Sleep Behavior Disorder

REM sleep behavior disorder (RBD) is a medical condition in which the ordinary paralysis functions don’t work properly, and a person acts out their dreams physically. This REM sleep disorder can involve kicking, yelling, sleep talking, sleep shouting, jumping, and grabbing. REM sleep behavior disorder can happen to anyone, but it’s also a common side-effect of withdrawal from alcohol or certain drugs, such as prescriptions used to treat depression.

Sleep Paralysis

Sleep paralysis is an REM-related sleep disorder that causes a person to feel temporarily paralyzed upon waking. Episodes can last a few seconds to a few minutes and generally leave a person feeling anxious and scared. “During sleep paralysis, paradoxically, our brains — or parts of our brains — become awake and conscious, but the rest of the body is still immobilized,” explains medical writer Maria Cohut.

Sleep paralysis can be associated with intruder hallucinations, in which the awakened sleeper senses a presence in the room. Reports of demon figures, shadowy men, or a general sense of evil are common. Incubus hallucinations are also common, in which a person feels another pressing down on them. Lastly, vestibular-motor hallucinations can accompany sleep paralysis. These are a type of dream where someone visualizes themselves floating, flying, and having an out-of-body experience.

Sleep Walking

Sleep walking, clinically known as somnambulism, is a condition where a person conducts normal everyday activities while sleeping. Sleepwalkers tend not to have any memory of what they did the night before, which can be confusing for family members.

Contrary to popular belief that it occurs as a result of dreaming, sleepwalking is most often a non-REM disorder. People of all ages can be prone to sleepwalking, yet it’s most commonly seen in young children. It’s also another condition that tends to run in families, so parents who sleep walked as children should be cognizant of the same potential disorder in their own kids.

While sleepwalking isn’t dangerous in itself, it may cause people to put themselves into dangerous situations unknowingly. Someone exhibiting signs of persistent sleepwalking should see a sleep specialist in order to understand and reduce instances of this behavior.

Confusional Arousals

Confusional arousals, also known as sleep drunkenness, occur when a person behaves strangely seemingly after waking. They may seem confused, disoriented, and unable to articulate their thoughts. Confusional arousals most commonly occur when a person wakes up while transitioning from deep sleep (the third stage of sleep) to a lighter sleep stage, making it an NREM sleep disorder.

Children are more likely to experience confusional arousals, which may be due to the release of growth hormones during slow-wave sleep. Additionally, people who do shift work or who suffer from excessive stress or worry are more likely to experience confusional arousals. Sleep deprivation, alcohol consumption or bipolar disorder can all cause a person to wake up feeling confused and uncertain of their surroundings.

Night Terrors

Night terrors, also known as sleep terrors, are an arousal disorder where a person wakes abruptly from NREM sleep screaming, crying, or otherwise scared and terrified. This state of fright is usually accompanied by increased heart rate, excessive sweating, rapid breathing, and skin flushing.

People who wake up with night terrors tend to be confused and unable to communicate normally. They may simply sit up in bed, or they may get up and walk around. Yet the next day, they tend not to remember what happened.

Night terrors are most common in children between ages three and 12, but they also occur in about 3% of adults. Adults who experience strong emotional stress or psychological turmoil are more prone to night terrors. This sleep disorder tends to be genetic and run in families.

Sleep Eating Disorder

Sleep Eating Disorder is characterized by waking in the middle of the night and eating excessively with partial to no memory of the incident the next day. People with this disorder tend to engage in heavy meals and combinations which would normally be undesirable.

People have been known to eat a wide variety of foods, including toxic or non-food substances like cleaner, paint, and toiletry products. Sleep eating disorder is rare and can lead to depression and other psychiatric disorders. In addition to feeling ill and having stomach cramps upon waking, sleep eating disorder can cause daytime drowsiness both from lack of sleep and overconsumption of heavy foods.

How to Stop Talking in Your Sleep

Whether you sleep talk once in awhile or you’re constantly waking in a fright, maintaining good sleep hygiene can ensure you maintain a more consistent sleep schedule.

Aside from going to bed at the same time each night, engaging in stress management practices during the day can help you quell some of the fear and anxiety that might be causing your sleep disruptions. Moreover, investing in a white noise machine or putting locks on your doors or cabinets can help you sleep better and prevent any major accidents from occurring if you sleepwalk.

Another tactic is to track your sleep with a sleep tracker. This can help you see what time you wake up during the night, especially if you’re prone to waking and not remembering. This data can be helpful if you see a sleep doctor or want to go for polysomnography. This is a sleep test used to diagnose specific sleep disorders. It records your brain waves, blood oxygen level, heart rate, breathing patterns, and eye movements.

Polysomnography tests can also be used to help devise a treatment plan for someone who’s already been diagnosed with a sleep disorder. People with sleep disorders, unexplained behavior during sleep, or unexplained insomnia may benefit from seeing a sleep specialist for this kind of test.

How to Overcome Talking in Your Sleep

Talking in your sleep is a disorder that many people face. Yet, it can be accompanied by potentially more serious sleep disorders like sleep walking and sleep eating. Psychological distress can also occur in tandem with sleep disorders, especially for people who already struggle with depression and anxiety.

Night terrors and confusional arousals can make a person feel extremely afraid or disoriented during the night, and this can also be disruptive to their partner. Knowing about the different kinds of sleep disorders and making a point to see a sleep specialist can reduce instances of parasomnias to help you rest better.

Foot supination and other conditions of the feet can affect your movement during exercise. It comes as no surprise that our feet play a rather important role in performance. Sure, they act as extensions of the leg and provide support to prevent us from falling on our face (most of the time). But they also bear our body’s entire weight and allow us to move in most every direction.

Composed of an intricate network of tendons, ligaments, and bones, our feet act as our body’s base. From the big toe to the heel, every feature of the foot must operate in harmony to get us from point A to point B. Unfortunately, however, this balance doesn’t always take place.

Think for a moment about what takes place in your foot each time it hits the ground while walking or running. Your toes spread outward for support, the heel absorbs impact, and your foot rolls slightly inward to keep you moving in the direction you choose.

But sometimes this natural movement isn’t so, well, natural. Your foot may, in fact, experience what’s commonly referred to as underpronation, or foot supination, and your risk of experiencing an athletic injury will increase as a result.

Before we get ahead of ourselves, let’s start with the basics. Here’s everything you need to know about supination and what you can do to ensure it doesn’t influence your athletic pursuits.

The Basics of Foot Supination

Let’s begin by getting you up to speed on the natural movement of your foot as you walk or run.

When your foot makes contact with the ground, the arch flattens to provide shock absorption, thus lowering the physical stress placed on your foot and leg. Your body’s weight then shifts to the outside of your foot, and a rolling action takes place that ends at your big toe. We refer to this process as pronation.

To produce a force that propels you forward, the arch of your foot grows stiff and lifts from the ground. Your foot will then lift up and again roll back to the outside of the foot. We refer to this process as supination.

It’s normal for the foot to undergo pronation, as the inward roll of the foot acts like an anatomical shock absorber — large amounts of force are absorbed by your foot instead of traveling up your leg. Forces of such magnitude could easily spell trouble for your shins and knees if they weren’t absorbed by your foot (so thank your feet for all they do).

A foot that over supinates, on the other hand, is moving in an unnatural and unhealthy way. Over supination occurs when your foot ignores that natural tendency to roll inward toward the big toe.

If you have too much supination, you may land on the outside of your foot and ride along the outside edge throughout the entire stride. Your weight is never transferred to your big toe, and the little toes must work under extreme pressure to help you push off (even though they aren’t designed to handle that extra stress).

So, Why Does Any of This Matter?

You may now be wondering why this is such a problem. Why does it truly matter if your foot doesn’t roll inward as it should? In truth, this becomes an issue simply because those small toes can’t handle the added impact and stress of propelling you forward — this is a task best-suited for the big toe. And as we’ve discussed in the past, injury during workouts often occurs when the body compensates for such adverse movements.

Injuries due to foot supination often include knee pain, ankle sprains, and foot problems of varying degrees. Shin splints may also occur due to your foot’s inability to absorb impact. And even stress fractures can occur if injuries are left untreated.

While overpronation —  the process by which your foot rolls too far inward — is a more common concern, it too produces similar injuries that can render you unable to athletically perform. This movement puts added stress on your arch and spells disaster for your tendons over time.

Why Do You Supinate?

Let’s start by noting that supination and excessive supination are by no means a rare occurrence. If you happen to be over supinating, you’re neither a weirdo nor an anatomical anomaly. But those who over supinate often share a few key features that are outlined in further detail below.

Prior Injuries

Ever experience a foot or ankle injury that you assumed was in the past? Previous athletic injuries, such as soft tissue damage, ankle sprains, and stress fractures, can cause structural weakness in the foot that impacts the likelihood of oversupination.

Because the ankle is so complex, many athletes suffer from what is called functional ankle instability (FI) — the subjective feeling of ankle instability or recurrent ankle sprains. Oversupination is more common in athletes that suffer from FI because the normal motion of the foot while running is impacted by the original injury.

Athletes who have a history of plantar fasciitis (an inflammation of a thick band of tissue called plantar fascia that connects the bone in the heel to the toes) also have a limited range of motion, and may compensate during movement, which can cause oversupination.

The Wrong Sneakers

Athletes rely on proper footwear to perform at their best, but poor-fitting running shoes can lead to oversupination. Running or athletic shoes that are too tight may restrict the foot’s range of motion, and shoes that implement arch support can be harmful for athletes who don’t need a reinforced arch. Supinated runners often have rigid arches, and therefore don’t require more structure.

Supinators perform best when utilizing shoes with extensive cushioning or neutral shoes that allow the foot to freely roll inward.

Foot Structure

Just as a majority of foot structures are inherited, so too is your tendency to supinate. Variables that include foot length, ankle stability, foot width, and poor form can cause supination or oversupination. Having flat feet or high arches may also predispose you to oversupination, as high-arched or stiff feet can alter foot biomechanics by preventing pronation.

Diagnosing Foot Supination

It doesn’t take invasive tests or extensive research to determine if you over-supinate. Monitoring the motions of your foot while standing, walking, or running is an easy and inexpensive process. While more severe issues that result from oversupination, such as compartment syndrome, may warrant a trip to the physical therapist, simple at-home tests are often enough to diagnose supination in any form.

Gait and Foot Analysis

The more technical and professional diagnosis requires the use of foot biomechanics (which can be found at a podiatrist’s office or specialty running store), especially if you’re looking to correct such issues with help from a professional.

Many specialty running stores will monitor your feet while walking or running via a process known as gait analysis. This visual analysis can determine if you supinate or over supinate, and a specialist can even determine if you’re wearing the correct pair of running shoes. If you aren’t, they can recommend a different fit or model that properly accommodates your foot and stride style.

Wear Patterns

Evidence of whether or not you supinate can be found in the soles of your shoes. Take a look at the bottom of your running shoes and attempt to determine if a distinct wear pattern is present. Those who supinate will feature a prominent “wear and tear” pattern on the outer edge of the shoe.

You can also perform what is called a “tilt test” by placing a pair of athletic shoes on a flat surface. If your shoes tilt toward the outside edge, this may indicate a supinated foot. Conversely, shoes that tilt inward may indicate overpronation, the opposite and more common condition described earlier.

Treating Foot Supination

Disrupting the normal movement of your foot is not advised unless working under the supervision of a healthcare professional. However, correcting indirect causes of supination, such as poor running shoes or muscular weakness, is a simple process that can improve the motion of your foot without causing drastic changes in your running form.

Finding the Right Running Shoes

We’ve already discussed that supinators benefit from lightweight and flexible sneakers containing a reasonable amount of cushion. These allow for sufficient ankle motion, and foot and arch flexibility by providing adequate support.

But “over intervention” is a serious risk as well. You may consider purchasing a new pair of orthotic inserts to combat over supination, but often this form of mediation isn’t advised. In reality, high-arched people who are placed in orthotic inserts or insoles are actually at a greater injury risk than those who aren’t.

Stretching

It’s no surprise that stretching is a healthy and worthwhile activity capable of influencing supination. Because supination is a result of overly tight calf muscles and a tight Achilles tendon, stretching can release these areas that may be contributing to supination. Utilizing a foam roller is a dynamic means of stretching muscles pre and post-exercise while specific recovery supplements can reduce any short-term swelling.

Strength Training

Building strength in the inner thigh muscles via exercises like lateral thigh leg raises or calf raises can help correct gait patterns. Exercises that strengthen the entire leg will benefit your gait and lower your risk of experiencing stressors related to excess supination.

Living With Foot Supination

The foot is composed of a complex array of tendons, ligaments, and bones that work together in harmony throughout every single step. While supination and oversupination may impact your ability to athletically perform, in reality these are treatable afflictions that affect millions the world over.

Talk with a licensed healthcare professional or physical therapist to discuss your treatment options, take advantage of workout recovery opportunities, and take control of foot supination so you can continue to lead a healthy, active life.

Intrigued by alternative medicine? People are drawn in by the idea that you can improve health simply by using natural ingredients from the world around you. From turmeric and ginger to apple cider vinegar, the natural health industry has seen a dramatic increase as more people try natural products for health purposes. And now researchers are studying possible bacopa benefits.

This natural product, bacopa, is an herb that plays an integral role in Ayurveda and brain health. Does it work? Here, we’ll show you what bacopa is and go over potential benefits backed by scientific research. We’ll also highlight some potential side effects and give you tips on how to live healthier.

What Is Bacopa?

Bacopa is a nootropic herb commonly used in traditional Indian Ayurvedic medicine, mainly to support cognitive function. Bacopa is also known as Brahmi, thyme-leaved gratiola, Indian pennywort, herb of grace, water hyssop, and by its botanical name Bacopa monnieri or Bacopa monniera.

The plant grows in the wetlands of India, Europe, Australia, Africa and the Americas. The herpestis monniera plant thrives in wet environments, including swamps and hydroponic gardens or aquariums. It’s characterized by succulent leaves and small white flowers that have four or five petals.

Historically, the use of bacopa dates back to early 6th century India. The plant is mentioned in holy texts and was mainly used to help with memory. It’s used for its adaptogenic qualities, which help reduce stress. Bacopa has also played a prominent role in Ayurveda for the last 2,000 years.

In this traditional medicine practice, the medicinal plant is known as Brahmi — reflecting the linguistic connection to the Hindu god Brahma. It’s known as a Medhya Rasayana, an herb that benefits the brain and intellect. Today, practitioners of traditional medicine use all parts of the plant from the roots to the leaves and flower petals. The herb is often combined with other plants or added to foods like ghee and curries.

As interest in alternative health increases, bacopa has become more popular in the United States. The herb can be grown in some home gardens and is found on the shelves of grocery stores and health clubs in the form of fresh or dried plants, as well as bacopa plant extracts. Read on to find out more about the potential benefits of bacopa and what to watch out for when it comes to side effects.

Uses and Potential Bacopa Benefits

Medical research has shown numerous potential bacopa benefits, particularly when it comes to brain health and brain function. Bacopa extract may also offer some benefits for heart health and overall health. Here, we’ll go over some of the main benefits of bacopa and highlight the recent science behind the claims.

Memory Improvement

One of the main uses of bacopa is to improve cognition and memory recall. Proponents argue that the herb offers nootropic and adaptogenic benefits that may help improve the speed of recall, reduce stress and increase the ability to multitask. Several studies have shown promise when it comes to these memory-boosting benefits.

A study published in Phytotherapy Research examined the neuropharmacological effects of 320 mg and 640 mg doses of Bacopa monnieri on brain function. The study consisted of 17 healthy adults who received a series of cognitive tests to examine multitasking abilities as well as stress and mood. Participants who took bacopa demonstrated improvement on memory tests and displayed lower levels of stress compared to a placebo.

A meta-analysis of nine different studies comprising 518 healthy human subjects was published in the Journal of Ethnopharmacology. Researchers found that bacopa was particularly effective in improving the speed of attention. Across the studies, scientists found that patients who took bacopa demonstrated improved recognition and were able to respond faster than those who took a placebo.

Additional research shows bacopa is effective in improving spatial memory and working memory. Another clinical trial conducted by Steven Roodenrys, titled Chronic Effects of Brahmi, found that bacopa use significantly improved memory retention for new information.

Stress Reduction

Laboratory studies and animal studies show that bacopa may help to reduce stress and limit the effects of anxiety. Human trials are ongoing and have shown conflicting results, so more research is needed to confirm these benefits in adults.

One animal study investigated the anti-anxiety effects of Bacopa monnieri extract in rats. The study focused on the effects of bacosides A and B, the most prevalent saponins in the plant. The researchers found that a 5 mg/kg dose of Bacopa monniera extract displayed similar anxiety-reducing results as lorazepam — a common anti-anxiety medication. When doses were increased to 10 mg/kg and 20 mg/kg, the bacopa was more effective than lorazepam.

A human study published in Psychopharmacology found that extracts of bacopa improved learning rate and memory recall, and decreased stress compared to a placebo. On the flip side, another human double-blind trial found that learning rate and anxiety levels did not improve, but that bacopa use led to significant improvement in the retention of new information.

Researchers are still working out the details of how bacopa affects the human mind. But while more research is needed, there is significant evidence for its effect on the nervous system, alleviating stress and improving memory recall.

ADHD Treatment Potential

ADHD, known as attention deficit hyperactivity disorder, is a neurological condition that causes difficulty paying attention and controlling impulse reactions. It’s commonly seen in children and can cause a host of learning issues. Some research shows that bacopa may help reduce these symptoms by improving attention span.

A small open-label study examined the benefits of bacopa on ADHD severity in 31 children between the ages of six and 12. In an open-label study, participants know what treatment is being given. This is different from a double-blind study, which is designed to prevent bias by not telling the participants the details of the treatment. The study was conducted in India, beginning in 2008 and ending in 2010.

In the study, researchers gave the children 225 milligrams of bacopa extract every day for six months. At the conclusion of the study, researchers found 93% of participants had a decrease in restlessness, and self-control improved in 83% of the group. Additionally, learning problems and impulsivity declined dramatically in the study group.

A larger study found that lower doses of bacopa — 125 milligrams — also showed benefits for ADHD sufferers. The study consisted of 120 children with ADHD, 80 of whom took bacopa and 40 of whom took a placebo. Researchers found that participants who took the bacopa showed dramatic improvements in attention and cognitive performance.

Anti-Inflammatory Properties

Inflammation is a natural body healing response. When you get a scrape or bump your shin on the coffee table, your body responds with acute inflammation to heal the wound. Acute inflammation is a sign of normal healing and generally isn’t a cause for concern. However, chronic inflammation can be a sign of an underlying issue or health conditions including cancer and heart problems.

Research shows that bacopa may help decrease inflammation and cytokine responses that cause the immune system to overreact. Compounds in bacopa work to inhibit enzymes that can trigger chronic inflammation. Most of the research on these benefits has been conducted in the lab and clinical trials are needed to show effectiveness in the human population.

Neuroprotective Effects

Bacopa contains high levels of antioxidants that can help prevent some signs of aging. These protective benefits may boost memory recall, which may aid in the fight against brain disorders, like Alzheimer’s disease, that affect older adults. These antioxidants work to fight against free radicals — highly reactive molecules that attach to healthy cells and cause a breakdown, known as oxidative stress, that impedes normal cellular processes.

Studies of bacopa show that the herb may help by offering neuroprotective effects against memory impairment. The active ingredients in bacopa help prevent the damage free radicals cause in fat molecules. Animal studies have also shown that bacopa helps reduce dementia in rats, though these results haven’t been replicated in human trials.

Heart Health Benefits

Heart disease is one of the leading killers in America. Millions of Americans have high blood pressure, a condition that can increase the risk of heart attack and blood clots. Animal studies show that bacopa may help lower blood pressure levels, reducing the risk of heart disease. Bacopa contains triterpenoid saponins and glycosides as well as bacosine, which may have insulin-like effects — including increasing glycogen in the liver and improving glucose utilization — and may reduce blood pressure levels.

One animal study investigated the effects of bacopa on rats with hypertension. Researchers injected the rats with bacopa using an intravenous solution. They found that rats given bacopa showed significantly lower blood pressure levels. Scientists believe the bacopa releases nitric oxide from smooth muscle, helping to lower the pressure on the veins and heart.

Side Effects of Bacopa Monnieri

Before taking any new medications or supplements, it’s a good idea to talk with your healthcare provider. A healthcare professional can help you get a better understanding of your health including potential benefits, side effects, and complications that may occur when adding an herb or extract to your routine. While most research shows that short-term use of bacopa comes with few side effects, there are still a few things to watch out for.

Bacopa may cause mild stomach upset, nausea, dry mouth and increased bowel movements. Talk to a doctor for the proper dosing for your specific health needs. Taking only as much as you need can help reduce these side effects.

Pregnant women should avoid taking an extract of bacopa monnieri as research is limited on how it affects the mother and the fetus. Bacopa may also cause medication interactions so make sure to consult with your physician before taking bacopa, especially if you are on other medications.

Live Healthier

Bacopa may offer beneficial cognitive effects when it comes to human memory performance and stress reduction. Studies show that bacopa may help improve short-term memory recall and offer cognitive enhancement when it comes to retaining new information. In addition to bacopa, there are several other natural nootropics including ginseng, green tea and ginkgo biloba that can help to support intelligence.

Looking for more ways to improve your health? From research-grade biometrics to sleep science tools, we’ve got you covered. Our app offers insights into your body so you can see what needs improvement and get advice on how to be healthier and live better.

Learning how to calculate your target heart rate zone is an important piece of the weight loss puzzle. Your target heart rate zone, comprised of an upper and lower heart rate, makes both high-intensity and low-intensity workouts more efficient — no matter how long they last.

In addition to burning more fat and calories, exercising in your target heart rate zone provides insight into how your body works and what it needs for optimal results. Whether you’re looking to slim down or bulk up, here’s how to apply your target heart rate for weight loss.

Understanding Your Target Heart Rate

Target heart rate is an important metric for optimizing your workout. In addition to helping you lose weight and burn fat, exercising at your target heart rate ensures that you’re working your body in a healthy way.

Working too far below your target heart rate may mean you’re not getting enough exercise. Working too far above your maximum heart rate may mean you’re working out too much. And while exercise is usually seen as a positive thing, too much high-intensity exercise at your maximum heart rate can lead to injury and burnout. Fortunately, knowing and using your target heart rate during exercise ensures that you balance your high- and low-intensity workouts.

“Your target heart rate helps you hit the bullseye, so you can get max benefit from every step, swing, and squat,” says the American Heart Association.

Understanding your resting heart rate also provides important context into your target heart rate. To find your resting heart rate, use a fitness tracker or manually count your pulse for one minute — healthy adults should be between 60 and 100 beats per minute (bpm). Understanding how your body, breath, and pulse feel during your resting heart rate can shed light on just how much you’re working when exercising in your target heart rate zone.

How to Calculate Target and Maximum Heart Rate

To calculate your target heart rate zone, you’ll need to know your maximum heart rate — the highest rate that your cardiovascular system can function at. This can be achieved by subtracting your age from the number 220.

For example, the equation for a 40-year-old would look like this: 220 – 40 = 180. Now that you have your maximum heart rate, which in this case is 180, you can use that number to determine your heart rate zones. Here’s how to calculate your target heart rate for weight loss with examples based on the above assumption for a 40-year-old:

Lower limit
50% of your target heart rate
180 × 0.5 = 90

Upper limit
70% of your target heart rate
180 × 0.7 = 126

This person’s target heart rate for weight loss is between 90 and 120bpm. A fitness tracker can make it easier to find your target heart rate zones without the math. Plus, wearing a tracker during exercise can help you hit these targets at a consistent and sustainable rate in order to achieve the results you desire.

Losing Weight With Your Target Heart Rate

Anyone who wants to lose weight should understand how their body uses energy. Personal trainer and author Paige Waehner explains that carbohydrates and fat are the body’s main fuel for exercise.

These energy sources will be used differently depending on the type of exercise being performed. For example, high-intensity workouts like HIIT, cardio training, and jogging rely on carbs more than fat. In contrast, the body relies more on fat during low-intensity workouts like yoga, tai chi, or walking.

Calorie intake also plays an important role in losing weight, especially in fat-burning workouts. Most people understand that you need to reduce calorie intake or increase calorie burning in order to shed pounds. But how many calories should you aim to burn in order to see results?

According to Mayo Clinic, a loss of 3,500 calories equates to losing one pound. Spreading this out over time — cutting out 500 to 1,000 calories per week — can help you lose weight in a steady, healthy way.

In addition to using your target heart rate for weight loss and watching your calorie intake, factors such as fitness level, age, gender, muscle mass, and diet all play a role in a person’s ability to lose fat, says Dr. Neal Malik. He suggests mixing up your workout routine with a combination of low-intensity and high-intensity physical activity in order to reach your ideal weight loss goals.

Penn Medicine sports medicine fellow Kyle Meyer agrees that a consistent, balanced regimen is key. “In many cases, a blend of HIIT and traditional cardio might be the key to maintaining good overall health, increasing muscle strength, reducing cardiovascular risk, and sustaining cardiorespiratory fitness.”

Aerobic Heart Rate Zones

Your target heart rate for weight loss can also be used during aerobic and anaerobic exercise to improve your fitness and lose weight. The aerobic zone is when you’re using 70%-80% of your maximum heart rate, says marathon coach Wendy Bumgardner.

“In the aerobic zone, you burn 50% of your calories from fat, 50% from carbohydrates, and less than 1% from protein.”

The number of calories you burn depends both on your weight and for how long you’re working out within 70% to 80% of your maximum heart rate.

Low-Intensity Steady State (LISS)

Low-intensity steady state workouts (LISS) are a great aerobic exercise that can be balanced with higher intensity workouts. Personal trainer and fitness author Larysa DiDio says that LISS workouts involve engaging in a repetitive motion at a consistent pace. In contrast to HIIT, LISS workouts aim for a lower level of effort over a longer period of time. Walking, swimming, and jogging are all examples of activities you can maintain without taking a break.

“With LISS cardio, you keep your heart rate at a light to moderately hard level — around 60% of your maximum heart rate — so you can sustain that pace for about 45 minutes to an hour, which helps you burn fat and build endurance,” DiDio adds.

Anaerobic Heart Rate Zones

Anaerobic exercise requires even more intense effort than aerobic exercise. Exercising at 80%-90% of your maximum heart rate for a short period of time is considered anaerobic. One of the best ways to engage in anaerobic exercise is through interval training or high intensity interval training, also known as HIIT.

High-Intensity Interval Training (HIIT)

HIIT has been shown to help people lose weight, improve body composition, and target the most stubborn areas of body fat. Such effects were proven in a study by the University of Lethbridge. These findings showed that young women who engaged in six weeks of spring interval training decreased body fat mass by 8.0% and reduced waist circumference by 3.5%.

HIIT combines short periods of high intensity workouts with short periods of rest. The National Academy of Sports Medicine (NASM) recommends that the intense workouts should target 80% to 95% of a person’s maximum heart rate. Rests should be between 40% to 50% of your maximum heart rate.

Raising Your Heart Rate Daily

Simple lifestyle changes can also boost your heart rate in short bursts — even when you’re not working out. According to Christopher Bergland, an endurance athlete and coach, anyone can make healthy choices that help them achieve high intensity exercise throughout their day. He refers to this as HIIPA: high-intensity incidental physical activity.

“HIIPA includes activities such as taking the stairs instead of an escalator or elevator, raking leaves, shoveling snow, getting up from your desk to dance for a minute or two when a favorite song comes on the radio, etc.,” he says.

To incorporate HIIPA in a healthy way that doesn’t induce self-guilt, Bergland suggests making a deal with yourself regarding certain lifestyle habits. For example, you might decide to always take the stairs to and from your apartment building but take the elevator at work.

Target Heart Rate Zones for Weight Loss

Understanding your target heart rate zone is a helpful way to reach your weight loss goals. By providing insight into how hard your body is working — and what it’s capable of — your target heart rate zone supports a personalized approach to burning fat. While heart rate zones aren’t the only way to lose weight, knowing your upper and lower heart rate limits is an important part of maintaining a balanced and results-driven exercise program.

5-HTP, or 5-hydroxytryptophan, is an amino acid and by-product of the protein building block L-tryptophan that’s produced naturally by your body.

Used primarily to make serotonin — the chemical messenger that sends signals between the cells in your nervous system — 5-HTP has become an increasingly popular dietary supplement for many reasons. Let’s take a look at how it works and what the potential 5-HTP benefits are.

How Does 5-HTP Work?

5-HTP is an amino acid that’s primarily linked to serotonin, a chemical within your body that serves a wide variety of functions. It’s because of this connection with serotonin that 5-HTP has become so popular in recent years.

5-HTP works by increasing your serotonin levels to affect sleep, appetite, sexual behavior, pain sensations, and temperature. Because 5-HTP increases your body’s production of serotonin, it can also play an important role in combating diseases where serotonin comes into play. These include depression, insomnia, obesity, and more.

5-HTP Benefits

Research has found a wide assortment of potential 5-HTP benefits. We’ve outlined six of them in greater detail below.

5-HTP and Depression

Though depression is a widespread and common condition, its exact cause remains largely unknown. Some researchers believe that serotonin deficiency may influence our mood and therefore lead to depression. Recent scientific research suggests consuming a 5-HTP supplement can actually increase serotonin levels — this may then improve the symptoms of depression.

Still, it’s important to note that research also suggests combining 5-HTP with other antidepressant substances — such as prescription drugs for depression — is more beneficial than consuming 5-HTP alone. More research is needed to determine the exact role 5-HTP plays in the treatment of depression.

5-HTP and Sleep Quality

5-HTP benefits your sleep cycle because it produces serotonin, which our body may then convert into the sleep hormone melatonin. Our body produces melatonin to help us sleep. Melatonin levels rise in the evening to promote sleep while falling in the morning to help us wake back up. Because of the relationship between serotonin and melatonin, 5-HTP may promote sleep or increase your sleep efficiency simply by increasing melatonin production.

A 2010 study conducted by Targeted Medical Pharma, Inc., found that combining 5-HTP with gamma-aminobutyric acid (GABA) reduced the time it took for patients to fall asleep, and increased sleep duration and sleep quality. Though this study looks promising, further clinical trials with humans are needed to determine if 5-HTP can truly improve sleep quality, especially when used on its own.

5-HTP and Weight Management

Among other 5-HTP benefits, the supplement can increase the feeling of fullness and satiety when eating. 5-HTP can play an important role in managing obesity because it suppresses the hunger-inducing hormones that increase appetite. By conquering these feelings of hunger, we stand a better chance of losing weight over time.

A 1998 double-blind study of 5-hydroxytryptophan randomly assigned either a 5-HTP supplement or a placebo to 20 individuals suffering from diabetes. After two weeks, those who received the 5-HTP supplement consumed nearly 435 fewer calories per day than those who received the placebo.

What’s more, 5-HTP also inhibited the intake of calories from carbohydrates, thereby providing better blood sugar control. For this reason, we can say that 5-HTP is likely effective at helping reduce appetite while increasing feelings of fullness, which may lead to weight loss.

5-HTP and Fibromyalgia

Fibromyalgia is a musculoskeletal disorder characterized by widespread pain throughout the body. It can also influence sleep, memory, mood, and levels of fatigue.

Though we don’t know exactly why fibromyalgia occurs, low levels of serotonin are associated with the condition. For this reason, researchers believe supplementing with 5-HTP can aid in the treatment of primary fibromyalgia syndrome by increasing serotonin levels, but more research is needed to confirm whether this is true.

5-HTP and Migraines

Migraines are severe headaches sometimes accompanied by nausea and blurred or double vision. Though the root cause of migraines is still heavily debated, some believe they occur because of low serotonin levels. A study published in 1986 compared 5-HTP and methysergide, a common migraine prescription, to determine which was more effective at reducing migraines over time.

After 6 months of treatment, those who took 5-HTP saw a significant decrease in the number of their migraines. A decrease was found in 71% of study participants. Similar studies have reached the same conclusions, leading to the use of 5-HTP as a treatment option for people with migraines.

5-HTP and Attention Deficit-Hyperactivity Disorder

Individuals who suffer from attention deficit-hyperactivity disorder, or ADHD, may have lower levels of serotonin, which contributes to the brain’s inattentive and impulsive behavior.

A 2011 study that followed 85 patients suffering from ADHD found that “67% of participants achieved significant improvement with only amino acid precursors of serotonin and dopamine.” So, 5-HTP may help individuals suffering from ADHD by providing a serotonin boost that causes the brain to relax.

The Possible Side Effects of 5-HTP

As with most health supplements, there are potential side effects to watch for when determining if 5-HTP is right for you.

The most common side effects that come from supplementing with 5-HTP include nausea, diarrhea, vomiting, and stomach pain. Many individuals state that these adverse effects are dose-dependent, meaning they’ll get worse if you increase your dosage.

For this reason, healthcare professionals recommend that you start with a dose of 50-100 milligrams of 5-HTP twice per day. You can then increase this serving over time until you’ve found the dosage that works for you.

Other prescription medications known as selective serotonin reuptake inhibitors (SSRIs) work to increase serotonin production in your body. Consuming these medications in combination with 5-HTP can prove dangerous over time. Elevated levels of serotonin in your body can cause serotonin syndrome, a potentially life-threatening condition that may cause fever, seizures, or death if left untreated.

Medications that work to increase serotonin levels in your body include prescription pain relievers, cough medicine, and antidepressants.

Recall that 5-HTP also promotes melatonin production which causes sleepiness, so it may be best to avoid 5-HTP if you currently take sleep aids or medications that cause sleepiness. Due to the hazardous interactions between natural medicines like 5-HTP and prescription medications, seek medical advice before deciding if 5-HTP is right for you.

When shopping for a 5-HTP supplement, look for products that have a National Science Foundation (NSF) or United States Pharmacopeia (USP) seal. Supplements aren’t regulated by the Food and Drug Administration (FDA), and 5-HTP products with these identifiers will offer the highest quality.

Is 5-HTP Right for You?

Your body converts 5-HTP into serotonin for various reasons. From regulating appetite to supporting quality sleep, serotonin is a powerful neurotransmitter that our body uses for many daily functions, and our body wouldn’t perform as well without 5-HTP.

Supplementing with 5-HTP benefits your body by helping it combat sleep disorders, anxiety disorders, weight problems, and more. While minor side effects have been linked to 5-HTP, you can mitigate these by following healthy dosage instructions and talking with a doctor to determine whether 5-HTP is the supplement your body needs.

The intensity with which we exercise is one of the most important aspects of training and physical fitness. Not only can we utilize exercise intensity to determine if we’re working hard enough, we can use it just the same to determine if we’re not.

There are many ways we can measure this rate of intensity. Common methods include using the talking test, analyzing target heart rate zones, and following the Borg rating of perceived exertion scale, or RPE for short.

The talking test simply involves talking while exercising: The greater the intensity of the physical activity being performed, the harder it should be to talk. Target heart rate zones, on the other hand, incorporate how quickly your heart beats in relation to your level of physical intensity, and measuring them requires the use of a heart rate monitor. But what is RPE?

The rate of perceived exertion is often the simplest method one can use to determine how strenuous a bout of physical activity is. And as a result, it’s a method worthy of understanding before your next workout begins.

What Is the Rate of Perceived Exertion?

You may find yourself a bit confused by the Borg scale of perceived exertion. After all, who’s Borg anyway?

Borg refers to Gunnar Borg, a Swedish professor who introduced the world to the field of exertion in the 1960s. As a result of his work, he went on to receive international acclaim for developing methods that accurately measure the intensity of an exercise experience. Both the Borg Scale and Borg cr10 Scale, a separate scale used to measure perceived breathlessness, have since been utilized around the world as a means to quantitatively track the feeling of exertion.

Perceived exertion is simply how hard you think your body is working. We can utilize the many components of exercise that change with our intensity in an attempt to understand just how hard that intensity may be. For instance, our breathing becomes faster to supply more oxygen to the heart as sweat begins to build and muscles grow more fatigued by the minute. These factors, and others, provide us with insight into the intensity of our physical activity.

While analyzing these traits may not be as accurate as measuring target heart rate zones, they can still provide us with a quantitative number when we utilize the rate of perceived exertion scale.

The Rate of Perceived Exertion Scale

To determine our rate of perceived exertion, first we must understand the Borg rating of perceived exertion scale. When utilizing this scale, it pays to be working out in some form of moderate-intensity or vigorous-intensity exercise. Only then can we focus on the many bodily facets that come with exercise, paying mind to how we feel in the moment.

The scale is simple in nature and consists of 15 different ratings, each one indicative of how hard your exercise intensity may be. Beginning at six (a number chosen to match heart rate measurements), where no exertion is occurring at all, the scale climbs higher and higher before topping out at 20, or what we refer to as maximum effort intensity. Different zones of the scale are often representative of the activity being performed.

For instance, as previously noted, an activity intensity rating of 6 is the equivalent of no exertion at all. But as the scale climbs higher, so too does the intensity grow. A rating of nine is considered very light intensity, often consistent with the act of walking casually down the street. A rating of 13 may be equivalent to sustained effort that’s difficult yet attainable. And at 15 things grow harder still, until slowly the scale creeps to 20 — the point at which maximum energy is being utilized and likely can’t be sustained for long. Anaerobic energy consumption takes place at this point, until soon the body must quit.

But what about those numbers in between? Here’s a more detailed explanation of each level of exertion on the Borg RPE scale.

• 6: No exertion with very little movement
• 7: Extremely light and simple movements while in place
• 8: Casual physical movements
• 9: Very light intensity, such as walking down the street
• 10: Effort begins to increase marginally, but remains painless
• 11: Running at this intensity is easy, and you can talk consistently
• 12: Light intensity that builds aerobic endurance
• 13: Moderate activity, you can feel the intensity build but can push on as well
• 14: Breathing grows deeper
• 15: Talking becomes difficult and comprises one or two-word answers as shortness of breath occurs
• 16: The point at which steady state occurs. This is “activity that achieves a balance between the energy required by working muscles and the rate of oxygen and delivery for aerobic production.”
• 17: The anaerobic threshold is reached, and intensity becomes very hard
• 18: Breathing becomes vigorous and talking is impossible
• 19: Extremely difficult intensity, you’re hoping the pain will end soon
• 20: Maximal exertion or maximum effort

How to Use the Borg Scale of Perceived Exertion

Utilizing the Borg Scale of Perceived Exertion is a rather simple task. Simply warm up for exercise as you normally would, and then begin your workout. After a few minutes of the routine, take stock of how your body feels. Notice how hard you’re breathing, how much you’ve been sweating, and how your muscles feel in action.

From there, simply use the knowledge you’ve gained to give yourself a score that feels both accurate and true to you. If the score feels either too high or too low, increase or decrease the intensity of the task accordingly.

While a sprinter or rower may find themselves sustaining scores of 19 or above for extended periods of time, chances are you won’t be the same. Because your fitness level is directly related to your exertion level, how physically fit you are will determine your score.

The Borg Scale and Your Heart Rate

Unbeknownst to many, this rating scale can actually provide an accurate estimate of your heart rate while in the midst of activity. To determine your approximate heart rate, simply multiply your Borg’s rating (RPE) by 10.

For instance, an RPE score of 16 × 10 = 160 beats per minute.

The scale was designed with the average healthy adult in mind. Because both age and physical condition affect maximum heart rate, heart rate zones for different levels of intensity will change as a result.

Why the Borg Scale of Perceived Exertion Matters

The Borg Scale is just one of the many methods you can utilize to determine exercise intensity. Yet of the many that exist, it’s often considered one of the easiest to use on a consistent basis, as no form of equipment or controlled environment is needed.

To gauge your fitness levels and the intensity of your exercises, use this method when possible, and if you can, consider using multiple methods to ensure your results are accurate and reflect what you need to know to improve your health.

There are few things as frustrating as not being able to sleep. Struggling to fall or stay asleep isn’t rare, but it can be detrimental to your overall well being. In addition to making you tired, being unable to sleep also contributes to stress and anxiety that can last well into the next day. When an inability to sleep is disrupting your everyday life, it might be time to try something new. Here’s how to force yourself to sleep when you’re feeling tired, wired, and ready for some z’s.

Common Reasons Why You Can’t Sleep

Whether you’re just lying down for the night or you’ve woken from a peaceful slumber, being unable to sleep is a widespread and often debilitating condition. In fact, a study by Consumer Reports estimates that 68% of Americans (around 164 million) struggle with sleep at least once a week.

Many people experience frequent sleeplessness due to sleep disorders like sleep apnea, insomnia, narcolepsy, or restless leg syndrome. But what about all the people who don’t struggle with a predisposed sleep condition? Let’s take a look at the lifestyle factors and daily habits that can make good sleep a struggle.

Anxiety and Mental Health Disorders

Stress and anxiety prevail in our fast-paced, comparison-driven world. In particular, anxiety tends to keep our mind racing about to-do lists, upcoming events, and hypothetical situations. An active mind is an alert mind, and being consumed by thoughts can keep you up well into the evening. For this reason, people who struggle with anxiety tend to have sleep problems more frequently.

Additionally, Harvard Medical School points out that other mental health challenges, like bipolar disorder and ADHD, can make it harder to wake up feeling refreshed. Similarly, experiencing chronic sleeplessness can increase a person’s risk for developing such mental illnesses.

This is because sleep disruption impacts neurotransmitter and stress hormone levels, both of which play a role in mood, thought processing, and emotional regulation. People who are already struggling with anxiety may notice that sleep deprivation worsens their symptoms, and those who don’t have such conditions are likely to feel more irritable, depressed, and high-strung after lack of sleep.

Technology Consumption

Electronic devices are another common thief of deep sleep. More people scroll through their smartphones before bed than like to admit it, and this habit can wreak havoc on your circadian rhythm. This sleep-wake cycle, which is designed to keep you alert in the daytime and sleepy at night, gets disrupted by excessive exposure to blue light late into the evenings.

Normally, the pineal gland releases melatonin in the evening at the signal of darkness. But blue light is especially problematic because it has a short wavelength, which affects the pineal gland’s ability to secrete melatonin more than any other wavelength.

“When people read on a blue light-emitting device (like a tablet, rather than from a printed book) in the evening, it takes them longer to fall asleep; plus, they tend to have less REM sleep (when dreams occur) and wake up feeling sleepier— even after eight hours of shuteye,” according to the National Sleep Foundation.

Even if you’re not scrolling through your phone in bed, exposure to blue light from late-night television binges can also cause trouble sleeping.

Disruptive Daytime Habits

Aside from technology use and anxiety, the choices you made during the day have a major impact on your ability to fall and stay asleep. For example, drinking alcohol and caffeine can disrupt cortisol levels, keeping you awake during nighttime hours. While alcohol may help a person fall asleep faster, it disrupts a person’s REM stage, making it harder to maintain high-quality sleep throughout the night.

The type of food you eat matters too. Spicy or fatty foods can contribute to heartburn, which has a tendency to rouse a person from sleep. Studies also show that eating a late dinner or indulging in a late night snack can negatively affect a person’s sleep quality.

Additionally, how and when you work out affects your sleep schedule. On one hand, you’ve probably been told that exercise is important for getting enough sleep. It makes sense — if you don’t expend enough energy during the day, that excess energy will keep you up late into the night. But exercising too vigorously too close to bedtime can keep your brain wired and make it hard to sleep.

How to Force Yourself to Sleep

It can feel like the end of the world when you’re having a sleepless night before a busy day. Yet there are certain changes you can make to improve your sleep hygiene and get a good night’s sleep tonight and every night after. Here’s a list of science-backed tips to help you reclaim your rest.

Sleep Supplements and Herbs

Many people turn to medicinal sleep aids when they’re struggling to achieve a good night’s sleep, but opting for herbs in lieu of synthetic sleeping pills can be a safer and healthier option.

For example, valerian root is an herb used for anxiety, stress, and insomnia. Valerian inhibits the breakdown of GABA, promoting a calm and sedating effect. As one of the most effective sleep-inducing herbs used since ancient times, valerian has been shown in studies to promote better sleep quality without side effects.

Foods containing melatonin can also promote sleep efficiency. For example, tart cherries, pineapples, bananas, kiwis, and oranges are all natural sources of melatonin. Fruits high in antioxidants — like berries, prunes, raisins, and plums — also reduce stress related to insomnia and sleep problems.

Make Your Bedroom a Sanctuary

Your bedroom should make you want to fall into a deep, peaceful slumber the moment you hit the pillow. To set a relaxing scene, first make sure to keep your room tidy and organized to reduce the stress caused by clutter.

The Anxiety and Depression Association of America suggests creating a bedroom that’s cool, dark, and quiet. Using a fan or white noise machine can block out excess noise, while light-blocking curtains can help keep out disruptive lights.

The organization also suggests using the bedroom only for sleeping and other relaxing activities. By keeping work out of the bedroom, it will help keep stress and anxiety from following you to your bedside.

Mindful Movement and Breathwork

Staying conscientious about when and how you exercise can help you sleep better. Instead of a cardio session after work, for example, consider how you can squeeze this activity into the morning.

Another idea is to create a relaxing bedtime routine that doesn’t involve screens, and instead incorporates meditation and mindful breathwork. As explained by Nina Chin, a yoga teacher and training facilitator, deep breathing turns on the vagus nerve, which acts as a break for the nervous system. At the same time, it stimulates the parasympathetic nervous system to calm you and promote relaxation.

“By consciously taking long, deep inhales and exhales, you’re anchoring yourself in the present moment rather than your mind wandering,” says Chin.

Those who are new to meditation can turn to guided apps and recordings to help tune into their breath and clear their thoughts. Yin yoga can also be used to de-stress during a nighttime routine, as well as progressive muscle relaxation techniques such as yoga nidra.

Reclaim Your Rest

Unless you’re struggling with a specific sleep disorder, you may feel frustrated about why you’re not sleeping well. Whether you’re constantly waking or you can’t fall asleep at all, sleepless nights call for daytime changes.

Managing stress and anxiety is one of the most important ways to get more sleep, but diet, exercise, and technology habits all contribute to your sleeping patterns. By trying herbal supplements, managing your stress through mindfulness, and creating a serene bedroom, you can get back to your sleep schedule and reclaim your rest, once and for all.

Today’s wellness trailblazers will try anything in pursuit of better health, and coffee is no exception. Bulletproof coffee is one wellness-promoting drink that’s meant to energize and nourish the body for more healthy and productive days.

Characterized by putting MCT oil in coffee, along with grass-fed butter or ghee, Bulletproof coffee has transformed not only coffee, but the way we think about breakfast in general. Here’s a look at why so many people are swapping carb-heavy breakfasts for this elixir — plus why you should consider putting MCT oil in coffee.

What Is MCT Oil?

Let’s start with the basics: MCT oil is a fatty acid. It’s comprised of medium-chain triglycerides (also known as medium-chain fatty acids), which can bypass the ordinary digestive system. Instead of going through the intestines first like most other foods, MCT oil is absorbed immediately and delivered directly to the liver where it’s converted into energy.

MCT occurs naturally in butter (making up 8% of butter to be exact.) Yet it’s most concentrated in coconut oil and palm oil, which contain 55% and 54% MCTs respectively. The MCT oil found in stores has been isolated and then extracted from either coconut oil, palm kernel oil, or a mixture of the two. Isolating MCT oil helps the body receive its benefits in much higher concentrations than simply ingesting one of the oils.

Benefits of MCT Oil

One of the greatest benefits of MCT oil is that it helps the body easily and safely absorb fats without intestinal discomfort, explains nutrition specialist Lindsay Cotter. In turn, the body is able to experience the benefits of a high-fat diet more effectively.

One of the main benefits of MCT oil is that it increases energy quickly, warding off fatigue and providing an extra boost. This makes it a great choice for athletes — especially high-endurance runners or cyclists — as it provides a fast and efficient source of fuel. It has also been shown to improve recovery among such athletes.

Beyond providing energy, MCT oil is thought to increase satiety or fullness, reducing instances of snacking and overeating while supporting healthy weight loss. Similarly, MCTs are known to support ketosis, a metabolic process by which the body burns fat instead of carbs for energy.

Ketosis occurs when there isn’t enough glucose (from carbohydrates) to burn as energy. When the body burns fat instead of glucose, acids called ketones are created. The goal of the ketogenic (keto) diet is to starve the body of carbohydrates and kick ketosis into motion through the consumption of high-fat foods like avocado, olive oil, unsalted butter, meat, and eggs.

Low-carb keto diet followers believe that the body’s production of ketones (and spending time in ketosis) can support weight loss by helping the body burn fat faster. An increase in ketones is also known to boost metabolism reduce blood pressure, lower cholesterol, and reduce instances of disease.

MCT oil has been shown to increase metabolic rate and make it easier to manage metabolic diseases — especially those that contribute to obesity. This is why paleo diet followers also support the incorporation of MCT oil into daily meals. MCT is a healthy fat that promotes lean muscle mass and weight loss, and it’s certified paleo according to most standards.

MCT oil is also thought to improve brain functioning and promote better memory, mental clarity, and focus. Preliminary research also shows that MCT oil can improve memory and support people with Alzheimer’s and dementia.

Why Put MCT Oil in Coffee?

Putting MCT oil in coffee creates a supercharged drink that promotes focus and provides energy. To see why this is so powerful, let’s take a look at the lesser-known health effects of coffee.

A cup of coffee alone can make a person more productive and efficient at their daily tasks, thanks to caffeine. But aside from having caffeine that promotes energy and alertness, the antioxidants in coffee are known to have several health benefits.

For one, antioxidants fight free radicals. These are what’s responsible for damaging DNA and proteins, increasing a person’s risk of aging, cancer, cardiovascular disease, Alzheimer’s, and macular degeneration. Therefore, antioxidants from coffee can lower a person’s risk of developing these increasingly common diseases.

Plus, coffee has the ability to increase short-term memory, which can be particularly helpful when drinking MCT oil in coffee at work. Coffee has also been shown to regulate blood sugar, prevent tissue damage, and ward off inflammation. This makes coffee a beneficial dietary addition for people with diabetes (albeit without the milk and sugar).

Other studies show that coffee can reduce instances of depression. While the link isn’t explicit, researchers believe coffee boosts mood by activating neurotransmitters responsible for mood and emotional regulation.

How to Make Bulletproof Coffee

While anyone can put MCT oil in their coffee, the trend became famous through its association with Bulletproof — a coffee and health food supplier. According to Bulletproof (whose founder Dave Asprey trademarked this drink) it’s best to start with one teaspoon of MCT oil per cup. Then you can slowly increase the amount of MCT oil over time.

People respond to MCT oil in different ways, and it can cause bodily distress if too much is introduced too quickly. The standard Bulletproof coffee recipes (also known as keto coffee recipes) stress the importance of opting for grass-fed dairy or ghee (for the lactose-intolerant). While you can add a sweetener, choose a low-carb option like Stevia or low-sugar almond milk.

The benefit of adding butter to your coffee is that it fills you up to keep you full until lunch time while also fueling you with energy. This butter coffee isn’t just about keeping you awake either. “Grass-fed butter is a good source of butyrate and contains important nutrients like Vitamin A, beta-carotene, and the fatty acid CLA,” says the Bulletproof team. Additionally, as people on the keto diet understand, filling up on healthy fats helps reduce cravings to support healthy weight loss.

Other MCT Oil Recipes

In addition to putting MCT oil in coffee, it can be added to other meals throughout the day. For example, some people choose to put it in a smoothie to get a few more nutrients in the morning than what a Bulletproof latte can provide. Another idea is to use it in place of olive or canola oil in cooking. It can be added to salad dressings or created as a dip for veggies for those who don’t drink coffee or find the Bulletproof coffee recipe too intense.

Cautions When Using MCT Oil in Coffee

While MCT oil does have a wealth of benefits, it may not be the best choice for everyone. For example, since Bulletproof coffee is high in saturated fat (thanks to the butter and MCT oil), people with existing heart conditions may be increasing their risk of heart attack or heart disease by consuming MCT oil. This is also true for people who have high cholesterol, where consuming high amounts of butter and MCT oil daily may only exacerbate the condition.

Secondly, MCT oil in coffee is often touted as a proper substitute for breakfast. While it does contain filling, healthy fats, it isn’t necessarily a nutritious swap for breakfast — especially for someone who normally eats a healthy diet and feels energized when eating in the morning. Plus, people with hypoglycemia or low blood pressure may feel tired, dizzy, or irritable when skipping breakfast.

Should You Put MCT Oil in Coffee?

Whether you want to boost your cognitive function or you’re in it for the fat burning capabilities, it’s clear that MCT oil has many benefits. Moreover, adding this healthy fat to hot coffee in the morning could help you stay fuller for longer, lose weight, and steer clear of disease.

As with any dietary change, adding MCT oil to your coffee requires caution and consideration. If you’re not struggling with a condition like heart disease or high blood pressure, trying MCT oil in coffee might help you elevate your productivity and achieve optimum health like never before.

Do you ever wish you could be young again? Perhaps you rise from bed in the morning to aches and pains that only seem to grow more apparent as you age. Or instead, you may find yourself unable to do the same activities you once could, from jogging down the street to moving a heavy piece of furniture on your own.

Chances are you’ve had these thoughts, and chances are even higher you’re not alone. Truth be told, most of us yearn to feel younger no matter the stage of life we’re in. Yet aging is a reality we all must face, so our options to turn back time seem restricted to the beauty creams that rid our skin of spots and wrinkles.

In reality, however, one option can slow the aging process in a natural manner. And, best of all, it doesn’t entail purchasing beauty products or ineffective elixirs. So what is this natural option, and how does it work? Simply put, it all comes down to an important cellular compound called nicotinamide adenine dinucleotide (NAD).

If that term sounds a bit intimidating, have no fear. Before we answer such weighty questions, we’ll take an opportunity to understand the human cell in greater detail and the role that NAD plays in our physiological lives. From there, we’ll get to know NAD and how to naturally slow the process of aging.

Seeing as we’re not getting any younger, let’s jump right in.

The Human Cell and NAD

Let’s begin by examining life on a microscopic, cellular level. Within every one of our trillion cells, a number of dynamic processes are taking place amongst a number of different compounds.

As we mentioned above, one of these compounds is referred to as NAD. It’s short for nicotinamide adenine dinucleotide, a general term that refers to two different NAD variants: NAD+ and NADH.

For the sake of this article, we’ll focus our attention on NAD+, the compound that transfers energy from the foods we eat to vital cell functions. But oddly enough, NAD+ serves another important role in the cell: It “directs cells to make adjustments to ensure survival, including increasing energy production and utilization, boosting cellular repair and coordinating circadian rhythms.”

As levels of NAD+ decline in the body, mitochondria function is impaired, and fewer mitochondria can survive. This occurs because NAD+ works in mitochondria to help generate ATP, or adenosine triphosphate, the organic chemical we use for energy. And because mitochondria are “the powerhouse of the cell” and fuel cellular function, mitochondrial dysfunction causes our cells to grow weaker, thus escalating the aging process.

Why Do NAD+ Levels Decline?

There are many factors that may cause NAD+ levels to decline in the body. The greatest reason is general aging.

As we age, DNA damage occurs in a natural fashion, breaking down over time and thus causing our cells to also break down. Because of this damage, NAD+ reduces, thus accelerating the aging process.

Additional factors include oxidative stress in the body (hypoxia) and inflammation, and these factors also play a role in decreasing levels of NAD+, with the decline increasing as we age.

What Happens When NAD+ Levels Are Low?

Now we understand the basics of NAD+ and why it declines as we age, it’s time to discuss what happens when such a decline occurs. Though NAD+ may seem like a natural compound that’s destined to decline over time, a decrease in NAD+ can actually lead to a number of harmful outcomes.

Increased Risk of Sunburn and Skin Cancer

NAD+ and NADH both play a role in protecting your skin from the sun’s harmful UV rays. NAD+ absorbs light from the UVB spectrum, whereas NADH absorbs light from the UVA spectrum. Those with lower levels of NAD+ tend to become sunburnt more easily and thus are subjected to an increased risk of skin cancer if preventative measures are not taken.

Cell Suffocation (Hypoxia)

As we mentioned briefly above, mitochondria play an important role in the system that delivers energy to the body. But in order for mitochondria to fulfill this process, it requires a constant supply of oxygen it can donate electrons to. When oxygen levels in the body are low, an occurrence that increases as you age, mitochondria can’t unload these electrons, and the body naturally slows mitochondrial function.

When you have low levels of oxygen and slower mitochondria, your body will naturally slow the conversion of NADH to NAD+. Lower levels of NAD+ result in higher levels of hypoxia, and cells will begin to fatigue and deteriorate over time. When this occurs, the effects can be felt throughout the body as connective tissue grows stiffer, organs lose function, muscles atrophy, and many more changes occur.

Accelerated Cardiovascular Disease

The heart’s muscles are heavily reliant upon mitochondria to fulfill their duties in keeping the heart pumping at all times. A recent study that utilized animal models suggests reduced levels of NAD+ can accelerate heart damage or heart disease, therefore establishing an important link between the chemical compound and our body’s most vital organ.

Decreased Metabolism

NAD+ controls our energy metabolism, which is a collection of life-sustaining chemical reactions that occur within our body. A lack of NAD+ can make you feel colder due to a lowered metabolism, and the body will, therefore, burn fewer calories to function, which can, in turn, lead to an unhealthy, increased storage of fat. This leads to potential weight gain, another risk associated with decreased levels of NAD+.

Impaired Brain Function

The brain constantly seeks an energy source to ensure it’s operating at the highest possible capacity. As a result, neurons (brain cells) contain a lot of mitochondria that can grow weaker when NAD+ levels have declined, thus leading to an increased risk of mental health and neurodegenerative diseases. Treatment with NADH has been shown to improve cognitive function in those suffering from Alzheimer’s disease as well as Parkinson’s. NAD+, on the other hand, may decrease brain damage due to oxygen deprivation.

How to Naturally Increase NAD+

Now that we’ve covered the basics of NAD+, the reasons it may decline, and the harmful effects of low NAD+ levels, it’s time to discuss how you can increase levels of NAD+ in the body. While some of these tactics require supplements or performing specific activities, each one is natural and can easily be integrated into your everyday life.

Exercise

It’s the prescription both doctors and medical professionals have been giving for decades. Not only is exercise good for your general health, but it possesses the ability to increase NAD+ levels as well. Exercising causes the body to burn NADH, thus generating more NAD+ along the way.

While different exercises that target the main skeletal muscles throughout the body are all considered beneficial, interval training that will optimize your cardio routine is the best exercise method to increase NAD+, because it creates time-efficient energy. This means you can exercise in controlled, powerful bouts as opposed to over longer periods of time.

The Ketogenic Diet

The ketogenic diet aims to keep the body in a constant fat-burning state that will increase NAD+ levels, and the low-carb method doesn’t require bouts of fasting. As a result of this high-fat diet, basic calorie restriction becomes a far easier task and is useful for those with a slower metabolism.

Intermittent Fasting

The body is capable of sensing the ratio between NAD+ and NADH and therefore knows when this ratio is out of order. If NAD+ levels are lower relative to NADH, it may be a sign your body is ingesting too many calories or is expending too little energy. When you choose to utilize intermittent fasting, the depletion of carbohydrates and nutrients allows NADH to get used up so that NAD+ builds up. Therefore, fasting and caloric restriction results in higher NAD+.

Nicotinamide Riboside

Nicotinamide Riboside (NR) is a supplement utilized to increase NAD+ in the body. Though it’s available in small amounts in food, the NR supplement is essentially vitamin B3 that’s easier to consume in larger quantities, and it’s capable of protecting neurons and their myelin sheaths alongside regulating the body’s metabolism.

Resveratrol

Resveratrol is part of a group of compounds called polyphenols that are believed to act as antioxidants, protecting the body against damage that can put you at higher risk for complications like cancer and heart disease. Along with lengthening the lifespan of certain organisms, resveratrol can likely help lower blood pressure, ease joint pain, protect the brain, and reduce the risk of age-related diseases.

Consuming Fructose

Despite what we know about consuming sugars, eating foods with fructose such as apples, peas, zucchini, grapes, asparagus, and others is believed to increase levels of NAD+ because fructose leads to Sirt1 activation. Sirt1 is an enzyme frequently referred to as the longevity gene after clinical trials suggested increased levels of the enzyme were tied to NAD+ and an extended lifespan.

Anti-Aging and You

Truth be told, there are a number of approaches that seek to extend the life of living cells and thus provide anti-aging opportunities. Exercising regularly, eating a proper diet, and remaining aware of your current health status are just some of these approaches, but many more are available.

With that said, research continues to suggest that naturally increasing levels of NAD+ is one of the most productive ways we can attempt to slow the aging process. By utilizing the tactics and information above, you can optimize your body and lead a potentially healthier life. As always, check with medical professionals before implementing such strategies, as side effects can occur. Treat your body well, and you, too, can benefit from the anti-aging properties of NAD+.

Sleep aids these days are a dime a dozen. Many recommend using supplements like melatonin to catch some Zs while others swear by counting or breathing techniques that lull them into slumber. Even wearing socks or splashing our face with cold water seem to be tactics that people claim work. But who’s to say for sure?

The world of sleep aids is confusing, and breaking the cycle of insomnia can be a painful process. We can change our routines and test countless tactics, but often these fall short, and we’re left lying awake in bed for hours on end.

One supplement that’s gained recent attention as a helpful sleep aid, however, is magnesium. As an essential mineral with countless benefits, taking magnesium as a supplement may be worthwhile for reasons beyond sleep. But let’s take some time to focus on using magnesium for restful sleep.

To get there, let’s start with some of the basics. Read on to learn more about magnesium and it’s potential ability to combat our sleepless nights.

What Is Magnesium?

Before we jump into the world of magnesium and sleep, let’s start with some of the basics by getting to know magnesium a little better. Some of us may know magnesium as that element on the periodic table with an atomic number of 12, and it plays an important role in our everyday lives.

As it pertains to our bodies, we identify magnesium as a mineral that’s important for bone health, heart health, nerve function, and more. And while many of us consume magnesium in the foods we eat every day, magnesium deficiency is a rather common issue for older adults and African Americans. Low magnesium levels in the body have been linked to various diseases and health conditions like osteoporosis, heart disease, type 2 diabetes, high blood pressure, cardiovascular disease, and more.

So if we acquire magnesium from our diet, we need to know which food sources contain it. A simple way to find out is to find the foods that are high in fiber. Foods high in fiber are commonly high in magnesium.

Some magnesium-rich foods include leafy greens, nuts, seeds (like cashews), whole grains, avocado, dairy products, and meat. We can use magnesium as a laxative to ensure we remain regular. And even water that contains a high level of minerals (referred to as “hard” water) frequently contains magnesium in significant amounts.

As we can see, magnesium may be a simple mineral but its abilities are extensive. Now that we’ve gained a basic understanding of the role it plays in our lives, let’s discuss what it can do to provide us with better sleep.

Why Is Magnesium Important for Sleep?

While it’s true that magnesium can act as a powerful laxative and proponent of bone health, it can also help us sleep better. So how does it work its night time magic? Think for a moment about what it takes to fall asleep.

We prefer the room to be dark, relatively quiet, and just the right temperature. The bed needs to be comfortable, gizmos and gadgets need to be set aside, and everything has to align perfectly to ensure we can snooze.

In order to fall asleep, our body and mind need to feel relaxed. From a chemical standpoint, magnesium helps us achieve this goal by activating our parasympathetic nervous system, the system responsible for making us feel calm and relaxed. And it does so in a myriad of ways.

First, magnesium will start by regulating the neurotransmitters in our brain that send signals through our brain and nervous system. Then it will regulate the chemical hormone melatonin, which dictates our sleep-wake cycles.

From there, magnesium will bind to receptors in the brain known as gamma-aminobutyric acid (GABA) receptors. These are responsible for ensuring the neural activity in our brain begins to hush, and it’s the same neurotransmitter found in prescription sleep aids like Ambien. All of these components will work together to prepare our body and mind for sleep.

Yet magnesium can do more than prepare us for sleep. It can also help us stay asleep and fall into a deeper sleep when our eyes finally close. Multiple studies have shown that magnesium supplements produced a better quality of sleep in the elderly and insomniacs.

This effect likely occurs because magnesium influences our nervous system, blocking the excitable molecules that would otherwise bind to neurons and keep us wide awake. Others too have found that magnesium can combat restless leg syndrome, as a deficiency in magnesium may cause this aching.

As we can see, magnesium isn’t used to make us fall asleep instantly. Taking supplemental magnesium will not force our brain to shut down in a matter of minutes.

Instead, a magnesium dietary supplement will prepare our body and mind for sleep. And from there it will help us stay asleep when we finally succumb to slumber. It will act as a relaxant and play a key role in combating poor sleep or fatigue to improve our overall sleep quality.

Our Body Needs Magnesium for Sleep

Believe it or not, our body actually needs magnesium for sleep. If it doesn’t have enough magnesium, we may actually run into sleep problems or develop sleep disorders like insomnia. Clinical trials conducted on animals have shown that the amount of magnesium in our body directly correlates with our quality of sleep. Low levels or high levels prove to be problematic.

Certain groups of individuals are unfortunately prone to experiencing some form of magnesium deficiency. As we mentioned earlier, older adults and African Americans are prone to such deficiencies, but so too are those with digestive diseases such as Crohn’s disease or celiac disease that prevent magnesium absorption, those with diabetes who lose magnesium quickly, and those with an alcohol dependency (magnesium deficiency is common in alcoholics).

Consuming the Right Amount of Magnesium

Recommendations from the Institute of Medicine suggest adult women consume between 310-360 mg of magnesium each day, while adult men should consume between 400-420 mg of magnesium.

You can increase your magnesium consumption through dietary intake via the foods we eat or by utilizing a supplement like magnesium oil. Magnesium intake should be monitored from time to time, not only to ensure that our body is receiving enough magnesium, but also to ensure that it isn’t receiving too much.

Different types of magnesium exist that will aid the body in different ways. For instance, magnesium sulfate is the equivalent of epsom salt, and therefore perfectly suited to treat sore muscles. Magnesium chloride (the most popular form), on the other hand, encourages sleep, digestion, bone health, and a sense of calm. Magnesium citrate supports natural digestion and acts as a laxative. And magnesium oxide encourages improved digestion as well.

What Are the Potential Risks and Side Effects?

Large doses of magnesium, exceeding the recommended numbers, can lead to a magnesium overdose if overconsumption is repeated. Symptoms of a magnesium overdose include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. If taken in high doses for an extended period of time, magnesium can even be fatal.

Aside from the uppermost limits of magnesium supplementation, other side effects that may result from normal magnesium consumption include disrupting muscle function to cause muscle cramps or general cramping, stomach upset, vomiting, diarrhea, and nausea. As with all supplements, it’s best to consult a licensed healthcare provider before deciding if magnesium supplementation should become an integral part of our lives.

Supplementing With Magnesium for Sleep

Magnesium is but one of many supplements we can utilize to help us both fall asleep and stay asleep. Though we often consume enough magnesium via dietary intake, some may benefit from using supplemental magnesium as well.

Talking with a healthcare professional to determine if magnesium supplementation will help with insomnia or restless nights can do a world of good. As we seek to improve our quality of sleep, magnesium is a supplement that could help.