A nutrition expert has issued a stark warning to those who often wake up at 2am — they could be suffering a serious nutrient deficiency that raises the risk of heart problems. Dr Eric Berg, a chiropractor and nutrition influencer, has claimed that fluctuating magnesium levels are to blame for frequent nocturnal wakenings. While muscle cramps and nausea are less serious complications of the problem, long term, it can trigger abnormal heart rhythms and, in more severe cases, lead to personality changes.

Lacking the nutrient, Dr Berg explained, can heighten levels of the stress hormone cortisol triggering sudden night time waking — and those who suffer this should get checked by a doctor.mIn a YouTube video shared this week and watched more than 1.3 million times, he added: ‘Cortisol should be at the lowest point in this rhythm at 2am and the highest point at 8am.  ‘For me everything was backwards I was very awake at 2am, but I was extremely tired at 8am in the morning.’ ‘If you have any tightness in your muscles — your upper back, lower back or if you point your toe and it cramps — that’s a sure sign that you are deficient in magnesium.  ‘The type of magnesium that I would recommend taking is something called magnesium glycinate. It can help relax your muscles and reduce cortisol.’

Dr Eric Berg, a chiropractor and nutrition influencer, has claimed that fluctuating magnesium levels are to blame. A deficiency in the nutrient, he warned, can heighten levels of the stress hormone cortisol triggering sudden night time waking and should be checked out by a doctor He added: ‘One last indication of magnesium deficiency is twitching, so if you’re getting this twitch underneath your eye or your arm that’s a sure sign that you are deficient in magnesium.   ‘Magnesium controls calcium and when you don’t have enough magnesium you get more calcium and the calcium just causes cramping in different areas of the body.’

Dr Berg advised viewers with poor sleep to take a magnesium supplement before you go to bed at night.   But limited research has suggested magnesium may help benefit sleep.  One 2022 review of studies, involving more than 7,000 participants, suggested there was ‘an association between magnesium statuses and sleep quality’.  However, writing in the journal Springer Nature the researchers from Iran said this was only found in observational studies, which could not fully establish cause and effect. By comparison, ‘randomised clinical trials [gold-standard studies] showed an uncertain association between magnesium supplementation and sleep disorders’, they added.

Limited research has suggested magnesium may help benefit sleep. One 2022 review of studies, involving more than 7,000 participants, suggested there was ‘an association between magnesium statuses and sleep quality’ The NHS recommends women aged between 19 and 64 get 270mg of magnesium a day, while this increases to 300mg for men of the same age. Supplements sold at the likes of Boots, Holland & Barratt and on supermarket shelves are often sold as 375mg tablets. The health service also says most people should get all the nutrients they need by having a varied and balanced diet.

Experts have long advised that leafy green vegetables are a good source of magnesium because it is found in chlorophyll, which is the green pigment in plants.  Unrefined grains, nuts and seeds are also good sources, as well as some fish.  For example, 100g of spinach contains around 112mg of magnesium when boiled.  Almonds and cashews, meanwhile. contain around 270 and 250mg per 100g respectively.

The NHS says most people should get all the nutrients they need by having a varied and balanced diet

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, also claimed that low blood sugar levels may also be to blame for waking up in the night — as this increases cortisol.  ‘If your diet is high in carbs, your blood sugar may decrease while sleeping, and your body will increase cortisol levels to normalise your blood sugar,’ he said.  ‘If you’re waking up at 2am, consider what you ate the day before.’ He added: ‘Eating late can disrupt sleep.’

Research also suggests chronic stress can raise levels of the hormones cortisol and adrenaline which impact sleep.  But cortisol, while known as the stress hormone, also plays a much more complex role in the body.  There are receptors for the hormone on almost every part of your body, according to the Cleveland Clinic.

Sleep deprivation can lead to obesity, memory loss, diabetes, heart disease, heightened and unstable emotions, impaired ability to learn and a reduced immune response, leaving you vulnerable to disease. So when it gets released into the bloodstream, it can latch on to and affect everything from the immune system to muscles to your hair, skin and nails.        One study last year found that around one in six Brits suffer insomnia, yet 65 per cent never seek help for their sleep problem.

The poll of 2,000 people, by The Sleep Charity, found nine in ten experience some sort of sleep problem, while one in two engage in high-risk or dangerous behaviours when unable to sleep. Poor sleep has been linked to a number of health problems, including cancer, stroke and infertility.  But experts have long advised that waking up during the night does not necessarily mean you have insomnia, which figures suggest affects up to 14million Brits.

Insomnia 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 ways to improve your sleep hygiene. This includes keeping regular sleeping hours, staying active in the day and by creating a restful quiet space to sleep.

HOW MUCH SLEEP SHOULD YOU GET? AND WHAT TO DO IF YOU STRUGGLE TO GET ENOUGH

– 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

WHAT CAN I DO TO IMPROVE MY SLEEP?

1) Limit screen time an hour before bed

Our bodies have an internal ‘clock’ in the brain, which regulates our circadian rhythm.

Mobiles, laptops and TVs emit blue light, which sends signals to our brain to keep us 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 that you need to do the following day.

3) Avoid caffeine after 12pm

If you want a hot drink in the afternoon or evening, go for a decaffeinated tea or coffee.

4) Keep a cool bedroom temperature

Keep bedroom thermostats to around 18°C. During spring/summer try sleeping with your bedroom window open to reduce the temperature and increase ventilation.

5) Limit alcohol in the evenings

While you might initially fall into deep sleep more easily, you then wake up frequently during the night and have poorer deep sleep overall.

6) Supplement vitamin D

Vitamin D plays a role in sleep. Vitamin D is widely available online and from most pharmacies.

If you are unsure if this is appropriate or how much you need, 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 high in zinc include meat, oysters, crab, cheese, cooked lentils, and dark chocolate (70%+).