Nuts ?

[Jan Flikweert]

Hi all,
Eating a handful of nuts is sometimes mentioned as a means to improve sleep.

Now I also read that this is due to the magnesium in those nuts. Magnesium ensures relaxation of the muscles.

And that is not recommended for sleep apnea.

So no nuts before going to sleep?

Kind regards,

Jan Flikweert

[HalfAsleep]

Many folks here take magnesium in the evening. It can make you drowsy. It may also be medically necessary to take magnesium if you don’t get enough in your diet: ask your doctor.

If you’re having trouble unwinding, yep, your bedtime regimen may include milk, bananas, nuts, flax, honey…… folks have their faves.

You can experiment and analyze your sleep results using Oscar.

[Jan Flikweert]

Hi,

Yes. But Magnesium ensures relaxation of the muscles and that is the reason why alcohol 2 hours before sleeping is not advised because it also ensures relaxation of the muscles.

For Apnea patients who need extra magnesium probably early in the day?

Kind regards,

Jan Flikweert

[HalfAsleep]

As I mentioned, analyze your results with magnesium and without using Oscar. Sleep is an individual thing, but you seem to want a general rule.

[BoxcarPete]

Alcohol is not recommended before sleep because it alters your sleep architecture; it is well known to be a REM supressant. It has a long metabolic pathway through your body and the metabolites continue to contribute to this problem as they are cleared from the body. Think about the last time you sobered up while still awake; it's not a particularly pleasant experience and impacts your sleep for hours after the drink itself is gone. IMO the slight relaxation of muscles from a normal amount of consumption (like 1-2 drinks + 0.5-1/hr over time*) isn't a big deal, especially if you're already on CPAP. It can be life threatening if you drink way too much, so there is a tipping point somewhere.

*For me, but I'm a large-ish male. Your mileage may vary.

I would not worry about slight relaxation of muscles from something healthy. Relaxing while asleep is a good thing, and if you notice events increasing on your OSCAR charts, you can adjust your settings to compensate.

[Deborah K.]

Many people take magnesium late in the day specifically to help them sleep. It really does help.

[OpalRose]

I take magnesium before bed. I have never slept better since starting that supplement.

[G. Szabo]

I also regularly take magnesium citrate before bedtime. This has not had any adverse effect on my apnea figures.

[Jan Flikweert]

Hi,

F.e. Sleeping pills are not recommended for sleep apnea patients. This because relaxation of the muscles they cause.

The same reason magnesium just before bedtime is not advised.

You may call a well meaned advise a general rule. So be it.

Kind regards,

Jan Flikweert

[OpalRose]

Not a medical expert, but fairly sure that sleeping pills may work a little differently than magnesium.

Most advice given here is usually from personal experience and not a "general rule".   What works for one may not help another.  It's always best to check with your doctor before taking any supplement and how it may affect you or interact with other medications you may be taking.  That's just good common sense.

An excerpt:  

"Magnesium has also been found to have effects on the nervous system, reducing symptoms of muscle spasms and twitches. The relaxation effects it has on muscles are also seen to affect mood, reducing symptoms of anxiety and promoting good sleep. A lack of magnesium creates multiple long-term health problems for the cardiovascular, muscular and nervous systems."

https://www.google.com/url?q=https://ado..._x6C10XnHL