Ana Marie Schick13 December 2024

Episode 406: Ana Marie Schick: Using Magnesium for Sleep Fitness + Why You Should Skip the Gummies

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Sleep Downregulation Routine

Repeat calming cues that teach your brain when to prepare for sleep

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Insights & moments

The myth-busts, hot takes, explainers, and tools worth keeping.

Myth Buster· 2

Myth Buster03:30

Why Gummies Can Make You Drowsy Without Giving Quality Sleep

Schick distinguishes falling asleep quickly from obtaining restorative sleep. She says CBD, THC, marijuana, and alcohol may promote drowsiness and sleep onset, but the sleep she has seen in hypnography is light and does not remain high quality through the night.

Drowsiness is not the same as restorative sleep
Gummies may shorten sleep onset while degrading sleep quality
Schick reports light sleep in hypnography after marijuana use
A short-term stopgap is not a sustainable sleep strategy

“it might help with sleep onset it might help you feel drowsy and fall asleep but it will not allow you to get quality sleep”
Ana Marie Schick · 03:30

“they'll fall asleep fast but they won't stay asleep and get quality sleep”
Ana Marie Schick · 04:30

#thc#cbd#sleep quality#gummies

Myth Buster07:00

Why Anesthesia Is Not the Same as Restorative Sleep

Schick says unconsciousness under anesthesia should not be confused with quality sleep. She points to brain-wave tracking that characterizes anesthesia as very light sleep rather than the restorative sleep people may imagine when it is described as a nap.

Closed eyes and unconsciousness do not prove restorative sleep
Anesthesia is described as producing very light sleep
Brain-wave patterns matter more than the appearance of sleeping

“it's also not restful sleep when a nurse comes in and says get ready for a nice nap”
Ana Marie Schick · 07:00

“they've tracked brain waves of people who are under anesthesia it's very light sleep”
Ana Marie Schick · 07:00

#anesthesia#sleep stages#brain waves#restorative sleep

Explainer· 2

Explainer01:00

Why Magnesium May Help the Body Relax Before Sleep

Schick describes magnesium as supporting muscle and tissue relaxation after stress, exercise, and normal daily activity. She says people may take it as a supplement or absorb a form of it through an Epsom salt bath, with the warm bath adding another relaxing cue.

Magnesium is presented as aiding muscle and tissue relaxation
Daily stress and exercise can leave residual physical tension
Supplements and Epsom salt baths provide different delivery methods
Warm water may add to the relaxing effect

“it is for muscle and tissue relaxation right so a lot of people have the tension from the day from the stress from the workouts…”
Ana Marie Schick · 01:00

“a lot of people like to take magnesium or um Epsom salt baths right so again a different form of magnesium”
Ana Marie Schick · 01:00

#magnesium#sleep#muscle relaxation#epsom salt

Explainer04:30

How Alcohol Disrupts Sleep Through Urination and Body Heat

Schick gives two reasons alcohol can break up sleep after initially making someone drowsy. She says it acts as a diuretic, prompting bathroom trips, and raises body temperature as the body metabolizes it, interfering with deep sleep.

Alcohol may help with sleep onset but not sleep maintenance
Its diuretic effect can cause nighttime bathroom trips
Metabolizing alcohol can elevate body temperature
Higher body temperature can interfere with deep sleep

“it's a diuretic they'll have to get up and use the restroom and B it elevates their body temperature so they're not going to get…”
Ana Marie Schick · 04:30

“you may fall asleep but it's not going to be quality sleep”
Ana Marie Schick · 05:00

#alcohol#sleep quality#body temperature#sleep disruption

Tool· 1

Tool01:30

Track What Magnesium Form and Timing Actually Do for You

Schick recommends documenting what appears to work and changing the form, timing, or approach based on the response. She also notes that the wrong form, time, or an excessive amount may cause an inconvenient restroom trip, which can work against sleep.

Different forms and delivery methods may suit different people
Document the response instead of assuming a supplement works
Adjust one element when the current approach is ineffective
Amount and timing can create unwanted effects

“what seems to be working and what can we tweak what can we change”
Ana Marie Schick · 01:30

“the wrong types of magnesium at the wrong types of day because excessive amounts of magnesium can also cause you to use the restro”
Ana Marie Schick · 02:00

#magnesium#self tracking#supplements#sleep