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Can Iron Help You Sleep Better

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Have You Used Magnesium Or Iron Supplements To Improve Sleep For You Or Your Baby Has It Worked Share Your Story

It’ll probably take more than a supplement to get your baby sleeping well. Fortunately, we have the tools you need! Please be sure to pick up your FREE copy of 5 Ways to Help Your Child Sleep Through the Night, our e-Book with tear-free tips to help your baby sleep better. For those persistent nighttime struggles, check out The 3-Step System to Help Your Baby Sleep or The 5-Step System to Better Toddler Sleep . Using a unique approach and practical tools for success, our e-books help you and your baby sleep through the night and nap better. For those looking for a more customized solution for your unique situation with support along the way, please consider one-on-one baby and toddler sleep consultations, where you will receive a Personalized Sleep Plan™ you can feel good about! Sometimes it’s not that you can’t make a plan. Sometimes you’re just too tired to.

While The Baby Sleep Site® publishes what we consider to be safe tips and suggestions, all The Baby Sleep Site® content is made available on an as-is basis, with no warranties expressed or implied. This publication is not intended for use as a source of medical advice and we encourage communication with your baby’s pediatrician, particularly for information concerning dietary supplements.

A Better Mattress Can Help You Sleep Better Studies Show 5 Things To Consider When Buying A Mattress

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MarketWatch has highlighted these products and services because we think readers will find them useful. We may earn a commission if you buy products through our links, but our recommendations are independent of any compensation that we may receive.

Research shows that your mattress impacts how well you sleep, but for such an important purchase, we do a shockingly small amount of research. And even when we try to, we’re confronted with a sea of springs, gel, foam and more, and the mixed messages abound: While commercials sing the praises of softness, orthopedic professionals often suggest that a firmer mattress is better. So we’ve asked mattress and sleep experts for their top tips on things to consider when purchasing your plush pallet. And, of course, try before you buy: Currently, top-rated mattress companies like Saatva andAvocado are offering 100-night or more free trials on their mattresses.

1. Sleep position



  • Stomach sleeper: Helix Dawn This hybrid foam-spring mattress earned a spot on Wirecutter’s list of notable contenders. “It’s a firmer mattress which we recommend for stomach sleepers so their body stays supported throughout the night,” says Foley. Learn more: Helix Dawn


Getting Enough Sleep But Still Feeling Tired You Could Be Running Low On Iron

Could you – or your teenage daughter – have an iron deficiency and not know it? If you’re getting enough sleep, but still feel tired, running low on iron could be the problem.

Why am i so tired? Take our assessment

Iron is our most common nutrient shortfall. A serious deficiency can lead to anaemia. That’s when you have fewer red blood cells than normal or when those cells don’t have enough haemoglobin, a protein that carries oxygen throughout the body. A variety of symptoms can signal a problem.

Signs of iron deficiency

  • Headaches and/or feeling dizzy
  • Weakness

If you’re feeling tired or have iron-deficiency risk factors like being overweight or a vegetarian, ask your doctor about getting tested to see if you need to boost iron through diet or would benefit from taking iron supplements.

Both iron deficiency and anaemia can result from menstrual blood loss, which is why the US Centers for Disease Control and Prevention recommends yearly tests for teenage girls who experience heavy periods.

A note on testing: While a complete blood count test can detect anaemia, it may not pick up an iron deficiency. That requires a separate blood test to measure the protein ferritin. If you have risk factors, having this test can catch a deficiency before it progresses to anaemia.

Image credit: iStock

R75 per month

Tired All The Time Taking Iron For Energy May Be The Boost You Need

Feel like you are dragging much of the day? Need a nap, all the time? Don’t have the “get up and go” you once did? But maybe you don’t have the time to pass the day a way resting in a sunny pasture. When it comes to energy, Vitamins can play a key role. People often ask us what vitamins to take for energy and tiredness. Many common vitamins play essential roles in making our various cells function properly. If your cells can’t efficiently do their jobs it is no surprise that your whole body feels the effects. Taking the vitamins can help you feel better.

Can Treating Anemia Help Relieve Insomnia And Other Sleep Problems

Just For Mum

Dr. Michael Breus

If you have anemia, you might feel tired and run-down some, or even a lot, of the time. Tiredness and fatigue are common symptoms of anemia, which causes a lack of sufficient oxygen supply to the cells and tissues of the body. Lack of focus and mental sluggishness also occur for some people with anemia, as do mood problems including anxiety and depressive symptoms. 

Tired, fatigued, distracted, low, anxious, irritable mood—sounds a lot like sleep deprivation, right? 

Anemia and poor sleep share several of the same symptoms. And, according to some important recent research, they also share some genetic connections. 

Recent studies have identified a gene that is associated with both insomnia and with iron-deficiency anemia, the most common form of anemia. 

The relationship between anemia and poor sleep hasn’t gotten a great deal attention in scientific research. We’ve seen research showing iron-deficiency anemia is linked to lower sleep quality, and a small group of studies showing an association between insomnia and anemia in adults. And iron-deficiency anemia has also been linked to restless legs syndrome. 

But there is a crop of recent research, including these genetic studies and other new research on the relationship between anemia and insomnia, that demonstrates important connections between iron-deficiency anemia and chronic poor sleep. 

The basics of anemia

The symptoms of anemia can vary. Sometimes anemia is present without symptoms. 

What you can do

How Can I Get A Good Night’s Sleep Despite Restless Legs Syndrome

Experts agree that simply changing your behavior can often help you sleep if you have restless legs syndrome. For people with mild to moderate RLS, these steps can reduce or prevent symptoms:

  • Cut down on caffeine.
  • Stop smoking, or at least cut back.
  • Go to bed and get up at the same time each day, including weekends.
  • Exercise regularly, but moderately .
  • Apply heat or ice, or soak in a hot bath.

Should We Give Our Babies Supplements To Help Them Sleep Better

It’s important to remember that most of the findings mentioned here are based on research performed on adults and older children. Magnesium and iron affect the human body in specific ways, so it follows that if those minerals help adults sleep well, they will likely help babies and toddlers sleep well, too. However, little research has been performed on infants and toddlers to indicate if that’s the case.

Some mothers have had success in either taking a magnesium and/or iron supplement themselves or giving a supplement to their young toddlers. Nursing mothers may even experience an added benefit: a calcium/magnesium supplement has been shown to help with low milk supply during menstruation.

However, the fact remains that there is no true “silver bullet” when it comes to baby sleep. Remember that no vitamin or mineral will overcome a baby’s bad sleep habits and help her learn brand-new, good ones. If your child has formed sleep associations, a dietary supplement won’t help her overcome them! Magnesium and iron supplements may be a tool to add to your arsenal, but we recommend that you educate yourself about baby sleep patterns and schedules and work to lay a good foundation of healthy sleep habits for your baby.

Iron Supplements: Who May Need Them Plus Dosage Recommendations

February 11, 2020

Iron deficiencies are very common. In fact, many groups are at an increased risk of deficiency for this important mineral, including infants and children, women who are pregnant, those with heavy menstrual periods and those following a vegan or vegetarian diet. For this reason, many people choose to take iron supplements.

However, a quick stroll down the supplement aisle reveals that there are a number of different options available. Not only are there several types and forms, but iron supplements are also found in a range of different dosages as well.

This comprehensive guide will cover how to take iron supplements, which forms are available and how to alleviate some of the most common side effects.

Taking Those Pills Can Mask Serious Underlying Health Problems

Learn more.

Q. I’m feeling tired all the time. Should I take iron supplements and see if that makes me feel better?

A. Not without seeing your doctor first.

Your body needs iron to produce hemoglobin, the protein molecule in red blood cells that carries oxygen to every part of your body.

When iron levels are low, your cells don’t get the oxygen they need, which can leave you feeling tired. And it’s not uncommon: In the U.S., iron deficiency affects up to one in six older adults, including 16 percent of menstruating women, according to the Centers for Disease Control and Prevention. It also affects 7 percent of children.

“But don’t take iron supplements unless a doctor has recommended them,” says Consumer Reports chief medical adviser Marvin M. Lipman, M.D.

That’s because there are many possible reasons, other than low iron levels, for fatigue. These include disorders that interfere with your sleep , and conditions that can zap your energy, like hypothyroidism, or even boredom and stress. So your doctor’s first step, Lipman says, should be to take a thorough medical history to look for other health issues that might be making you listless.

If the history doesn’t suggest a reason for your exhaustion, then a blood test makes sense. The test will count your red blood cells. If they are low , that’s a good indication that your iron levels are low, too, and your doctor may order a specific iron test.

Can Restless Legs Syndrome Develop Into Something More Serious

Most people with restless legs syndrome have the “idiopathic” form, meaning there’s no known cause. For them, there is no risk of RLS developing into something more serious, like Parkinson’s disease.

Restless legs syndrome can get worse in people with other medical conditions if they don’t get those conditions treated.

How Much Magnesium And Iron Do We Need What About Our Babies

The recommended daily allowance of magnesium for adult men is around 400 mg/day, while the dosage for adult women is closer to 300 mg/day. The RDA for infants and young children is much lower. RDAs for iron vary greatly depending on age and medical condition

When considering these numbers, remember that they’re very general guidelines. We’re not recommending dosages in this article, simply because your child’s age and medical history, as well as any medications he may be taking, will impact how much magnesium and iron he should consume. If you’re considering a supplement for your toddler, or if you’re a nursing mom who’s thinking about taking a supplement yourself, talk to a health care provider. Both magnesium supplements and iron supplements should be administered to children only under the supervision of a licensed health care provider.

How You Can Optimize Your Iron Intake To Maximize Absorption

    Iron is an incredibly important mineral for health. Not only is it a crucial component for many biochemical reactions in our bodies, it is also required for proper oxygen transport. And since many of our users are athletes, iron deserves even more of a spotlight.

    Last week we discussed the implications of inflammation on your iron levels. This week, we’re sharing how you can optimize your iron intake to maximize its absorption.

    Is It Dangerous To Take Iron Supplements If I Am Not Anemic

    Best Foods to Eat Before Bed for Better Sleep

    Anyone considering an iron supplement should talk to a doctor. It is possible that a person could attribute symptoms to an iron deficiency when the symptoms are actually related to another health condition. Excess iron can be dangerous, and iron supplements are only recommended in cases of diagnosed deficiency or when someone is at high risk for a deficiency.?? 

    #2 Low Iron Levels Can Often Increase Feelings Of Anxiety

    Anxiety is definitely not a friend as far as your sleep patterns are concerned, in fact, quite the opposite. When you feel anxious, it stimulates your sympathetic nervous system, plunging your body into ‘fight or flight’ mode. Once this happens, your production of cortisol will increase and, correspondingly, your levels of melatonin, the sleep hormone, will decrease making you feel more awake and jittery – not ideal if you’re trying to drift off!

    It’s believed now that iron deficiency can sometimes encourage this tricky emotion as, if your body and brain aren’t getting the oxygen they need, your sympathetic nervous system is going to respond. There’s also some evidence to suggest that, without a sufficient amount of iron, problems with neurotransmitter signaling and the formation of myelin, nerve insulation, can arise, potentially causing other cognitive issues.3 

    What Are Magnesium And Iron What Do They Do For Our Bodies

    Let’s start with what these minerals are and how they work. Magnesium is the 4th most abundant mineral in the human body, and it plays quite a large role in a person’s overall health. It is an essential part of more than 300 biochemical reactions in the body and is thought to be key in preventing high blood pressure, heart disease, and diabetes.

    Iron is another vital mineral in our bodies. Iron is vital to the transport of oxygen throughout the body; it is also a key element in a number of cell functions as well as cell growth.

    New Type Of Iron Deficiency Causes Insomnia And Depression

    It is a common knowledge that deficiency in iron can cause anemia. In fact, it is one of the leading causes of anemia in the world.

    But it does not end there.

    There’s another type of iron deficiency that does not necessarily cause anemia but can lead to a variety of symptoms including fatigue, skin problems, sleep disorders, and depression.

    What you’ll learn in this article:

  • Latest information about this ‘hidden’ iron deficiency.
  • Preventive measures and diagnosis.
  • Do Your Liver & Blood A Favor: Take It Easy On The Alcohol

    While a drink a day may help keep the doctor away, drinking more than that is a recipe for poor circulation.

    One way how to increase poor blood circulation is to take it easy on the booze. Too much alcohol decreases blood circulation and can lead to several health complications, including heart disease.

    Improve Poor Blood Circulation By Managing Blood Pressure

    Medical professionals constantly talk about the dangers of high blood pressure, but did you know that low blood pressure also presents dangers, as well?

    People with low blood pressure are more likely to have poor circulation in hands while sleeping, in addition to several other circulation related issues.

    If your blood pressure is too low, construct a plan to raise your blood pressure to a normal level.

    Keep in mind, high blood pressure can also cause poor circulation, so it’s important to keep your blood pressure within an acceptable range for your height and weight.

    Does Drinking It Calm People With Anxiety And Depression

    No matter what type of decaffeinated tea you choose, there is evidence that supports the fact that drinking tea will help calm those suffering from anxiety in depression.

    There are three reasons why this is the case:

  • Routine – Having a bedtime routine naturally calms your nerves. It’s predictable and something you can control. It especially helps if you combine this activity with something enjoyable like reading a book or chatting with a loved one.
  • Slow Down – Since you can’t easily run around the block or vacuum the living room with a piping hot cup of liquid in your hand, by drinking tea you force yourself to take a break. By it’s very nature, this activity is calming.
  • Hydration – Not many people know that dehydration increases anxiety. By consuming more water, even in the form of tea, you can ease anxiety and depression symptoms.
  • When Should I See A Doctor About Restless Legs Syndrome

    You should see a doctor to confirm the diagnosis of RLS and to exclude other conditions that may resemble RLS. The doctor can treat associated problems like iron deficiency. 

    If you have RLS, you should also see a doctor if you are:

    • Feeling depressed or anxious
    • Having trouble concentrating

    You don’t have to wait until one of these things happens. If you just want to feel better, see your doctor.


    What Is The Best Way To Achieve Optimal Levels Of Iron

    INSOMNIA: Lack of sleep makes you sick!!

    The best way to achieve optimal levels of iron is through diet rather than supplements. This minimizes the risk of overdose and ensures good iron intake along with other nutrients. ?? What you pair iron with also matters: vitamin C enhances iron absorption, while calcium and tannins limit absorption.

    Increase Your Body’s Absorption Of Iron With Vitamin C

    To prevent ferritin deficiency, first and foremost, make sure that you’re taking enough iron in your diet.

    However, there is one surprising catch about iron intake.

    Vegetables such as spinach and seaweeds contain a compound called “oxalic acid”. Although they are considered rich in iron , it is less absorbable by the body compared to other iron-rich foods like chicken and beef livers, red meat, and fish or shellfish. In other words, our body can absorb more iron from animal foods than plant foods.

    Luckily, there’s a way that can help our body absorb more iron from iron-rich vegetables especially if you are on a vegan diet—and that is by taking vitamin C!

    The secret lies with vitamin C’s ability to convert iron into a more readily absorbable form. Studies show that the iron absorption rate of the body can be twice as much when consuming vitamin C.

    Indeed, raw vegetables are also rich in vitamin C, but cooking them can significantly reduce their vitamin C contents. Therefore, it is recommended that you combine vitamin C-rich fruits like lemon juice whenever you eat iron-rich vegetables like spinach.

    #3 Rls Can Be Caused By Insufficient Levels Of Iron

    RLS, or Restless Leg Syndrome, occurs when you experience a strong desire to move your legs when you’re supposed to be resting and it can sometimes be accompanied by an itchy or unusual crawling sensation. This can understandably be quite distracting if you’re trying to sleep and often RLS is linked to nutritional deficiencies such as low magnesium and low iron. 

    In the case of iron, again its role in your cognitive function is of importance. As I’ve mentioned, iron can help with supporting the action of neurotransmitters such as dopamine. Dopamine is especially important for RLS as it maintains muscle activity and movement but, if you’re not getting enough dopamine, it can result in involuntary spasms. At night, iron and dopamine levels can take a dip, which normally isn’t too problematic but, if your iron levels are already low it may have a knock-on effect on dopamine, causing RLS to occur.4 

    Take Iron Supplements If Your Doctor Recommends Them

    You should only take an iron supplement if your healthcare provider confirms that you’re iron deficient or are at risk for iron deficiency and can’t meet your needs through diet alone.

    If you do take an iron supplement, try drinking orange juice with it to boost iron absorption or using a supplement that includes vitamin C.

    Keep in mind that taking iron supplements may cause some side effects. These include:

    Best Vitamins And Minerals For A Good Night’s Sleep

    Maybe you’re reading this article at 2AM, looking for a solution to your insomnnia .

    Well, you’re not alone.

    According to a new survey from Consumer Reports, around 27% of adults claim to have issues falling asleep or staying asleep. Plus, 68%, or roughly 164 million Americans, have trouble with sleep at least once per week.

    So, assuming counting sheep didn’t cut it, how can you improve your sleep?

    If you aren’t following a perfectly balanced diet , you may not be getting all of the vitamins and nutrients you need to get a restful night.

    Avoid Iron Supplements If You Have These Conditions

    If you have any of the following conditions, avoid iron supplements as they may increase your risk of iron toxicity.


    Hemochromatosis is a genetically inherited disease that can cause iron to accumulate to toxic levels in the body. Without treatment, this disease can lead to problems like liver cancer, liver cirrhosis, and heart disease. People with this condition should not use iron supplements or vitamin C supplements, which increase iron absorption.

    African Iron Overload

    First observed among the people of African descent, this is a rare condition caused due to the high intake of dietary iron. The condition is believed to result from the consumption of a traditional African beer, which contains dissolved iron from metal drums in which it is brewed. People with this condition should avoid taking iron supplements.

    The excess iron accumulates in the immune cells in the bone marrow and spleen and compromises the infection-fighting ability of the immune system. As the condition progresses, iron also accumulates in the liver cells, causing toxicity, liver disease, and even cancer.12

    Deficiency In Ferritin But Normal Hemoglobin Value

    Surprisingly, the two patients who have sleep disorder and depression did not show any symptoms of anemia. In fact, their hemoglobin levels were normal.

    Hemoglobin is essential as its primary function is to transport oxygen to the body tissues. Without iron, hemoglobin molecules will still be there but it wouldn’t be able to bind and transport oxygen, making it useless.

    Therefore, a normal hemoglobin level does not always mean that your blood is not low in iron. In fact, a low hemoglobin level reflects a more advanced stage of iron deficiency.

    One of the best ways to detect early stages of iron deficiency is through a ferritin level blood test. This is an important thing to know since you can simply increase your ferritin levels or iron stores by increasing the amount of iron-rich foods in your diet. Do not wait until your hemoglobin levels drop!

    Why Iron Intake Is Especially Important For Women

    In our healthy, active population, low ferritin levels are fairly common, especially among premenopausal females. Of our users, 50% of females under the age of 50 have suboptimal ferritin levels.

    Where as men typically store around 600-1,000 mg of iron at a time, women only store 200-300 mg. Blood loss from menstruation deletes women’s iron stores more quickly, and heavy bleeding during periods is associated with increased risk for iron deficiency. So it’s especially important for women focus on optimizing iron intake to maintain their body’s iron stores and to replenish lost iron from monthly cycles.

    Fatigue Anxiety Insomnia Could Be Iron Deficiency

    Is It Better to Take Vitamins in the Morning or at Night ...


    I see a patients every week with iron deficiency who don’t know it.  Standard blood work isn’t enough.  In this article I’ll explain why.  There are several markers that help us understand why iron is low but again conventional medicine rarely tests these.  Low iron can cause fatigue,  anxiety, depression and insomnia just to name a few common symptoms.


    What Do Magnesium And Iron Have To Do With Sleep

    Magnesium has been called “nature’s muscle relaxant.” It calms the central nervous system and acts as a sedative. Magnesium actually suppresses nerve activity, which leads to a decrease in muscle twitches and jerks, therefore decreasing incidents of night waking. For these reasons, healthy levels of magnesium have been linked to deep, undisturbed sleep. Consequently, low levels of magnesium can contribute to frequent nighttime wakings. Magnesium deficiency has been linked to several insomnia-inducing conditions, including restless leg syndrome and night terrors.

    Low levels of iron have also been linked to sleep issues. A 2010 study indicates that IDA in infants can caused altered brain patterns that lead to disrupted sleep. IDA has also been linked to RLS and sleep apnea, two conditions known to cause insomnia. All of this research suggests that having healthy levels of iron in the bloodstream contributes to deeper, more restorative sleep for both children and adults.

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