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What are they?
💊 Magnesium?
- A mineral that is important for normal bone structure
- Also supports muscle and nerve function and energy production
- Also helps regulates blood pressure and sugar
- It’s not naturally produced by our bodies so we get it from our diet.
- This includes fish, fruit, vegetables, whole grains, nuts, and seeds.
🧬 Melatonin
- A hormone made naturally by a gland in our brain in response to darkness
- It helps regulate your circadian rhythm (your natural sleep-wake cycle)
How does taking each supplement affect your sleep?
💊 Magnesium
- Magnesium is a relaxation supplement. Taking one before sleeping helps to calm the muscles and mind, relaxing your body for a better quality of sleep.
🧬 Melatonin
- Taking a melatonin pill helps to kick start and shift your natural circadian rhythm, impacting your hormonal regulation of sleep.
When should you take them?
💊 Magnesium
- If you have trouble sleeping due to insomnia, muscle spasms/twitching that wake you up, or suffer from anxiety that keeps your mind active at night.
🧬 Melatonin
- When you sleep fine (easily sleep 8 hrs) but need a short-term sleep solution like fixing jet lag, aka fixing your circadian rhythm.
- Other examples include shifting from night shift jobs to regular hour jobs, or if you’re just a natural night owl and want to fix that.
My take!
- I always have a bottle of magnesium pills stocked up in my home.
- I’m a generally very anxious person and overthink a lot. I’m always thinking of a million things before I fall asleep 🥲🥲 sometimes it takes me 3hrs before I can actually fall asleep…
- I find that when I take magnesium it helps me achieve very deep sleep
- I do have a bottle of melatonin but I barely touch it! I only use it when I need to overcome jet lag, or pass it to a friend/loved one when they are travelling out to a country with a huge diff in time zones.
Precautions
⚠️ General precautions for both
- Supplements aren’t regulated like other medication so what you get from one brand might be different from another brand
- Always research on what brands to buy and go with trusted brands!
- Always check the bottle label for dosage instructions. If unsure, start with less (e.g. 3mg of melatonin or only 1 pill of magnesium instead of 2-4).
💊 Magnesium
- Magnesium has shown to be generally safe for majority of people to consume
- But taking a high dose can cause some not-so-fun side effects like nausea, abdominal cramping, and diarrhea. 🤢
🧬 Melatonin
- It might not be as effective for those suffering from chronic sleep issues like insomnia
- High dosage or improper use of melatonin can lead to adverse daytime drowsiness, vivid dreams or nightmares, irritability, constipation, diarrhea, dizziness, nausea, headache, short-term feelings of depression, and confusion or disorientation. 😳
- Melatonin supplements can interact with certain medications so always check with your doctor before starting on a melatonin regime!
Hope this post helps you feel more informed on which to take! Let me know what else helps you sleep (:
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