Improve Sleep and Decrease Anxiety the Natural Way
If you struggle with anxiety, insomnia, or that overwhelming feeling like your brain just won't stop, then keep reading.
This week on the Every Brain is Different Podcast Lauren and I interviewed Natalie Jurado.
Eight years ago, she was in a constant state of struggle. Anxiety attacks, insomnia, and the feeling that she just couldn’t sit still were her norm. She had no idea what was going on. She went through every test imaginable, saw every specialist, and at the end of it all, her doctor looked her in the face and said, “You’re perfectly healthy. This is just what happens to women as they age.”
Excuse me?!
The doctor basically told her to "get over it" or medicate. She wasn’t okay with that answer, so she decided to take matters into her own hands. She started searching for solutions and eventually found herself at a farmer’s market, talking to an older woman about her health struggles. The woman asked if Natalie had tried magnesium.
Magnesium? She hadn’t even thought about it. But she was so desperate she would’ve tried standing on her head while singing the alphabet backward if it meant she’d get some sleep.
So Natalie tried magnesium, specifically a topical form she could use on her skin. Within a week, she went from sleeping just two hours a night to a solid six. Her anxiety levels dropped, and she didn't have a single panic attack that week. It was the beginning of a whole new chapter in her life, one where she wasn’t just surviving—she was thriving.
What Exactly is Magnesium, and Why is it so Important?
Magnesium is a mineral involved in over 700 chemical reactions in your body. It's in every one of your trillions of cells, making it crucial for your body to function. Ideally, you’d get all the magnesium you need from food like dark leafy greens, nuts, and seeds. But be real—how often do you (or your kids) want to eat a big bowl of spinach?
Unfortunately, about 70% of people don’t get enough magnesium through their diet. That’s 7 out of 10 people walking around with a deficiency that could be the hidden cause of symptoms like:
- Irritability and mood swings
- Anxiety and panic attacks
- Insomnia
- Restless legs
- Muscle cramps or twitching
- Chronic headaches
- High blood pressure
It's often called the "invisible deficiency" because the symptoms are so varied, making it hard to pinpoint without proper knowledge or testing.
How to Take Magnesium
So, you’re probably wondering, "Okay, I’m sold. Where do I start with magnesium?" Well, before you rush out to buy a bottle, let’s talk about the different forms.
There are over 14 types of magnesium, but the one you want to avoid like the plague is magnesium oxide. While it’s the most common form and the cheapest, it’s also the least effective. Only 4% of magnesium oxide is absorbed by the body, and the other 96%? Well, let's just say it sends you running to the bathroom.
Instead, look for forms like magnesium citrate, glycinate, malate, or threonate—all of which are great options for raising your magnesium levels.
But if you really want to step up your magnesium game, there’s a secret hack that’s even more effective for some people, especially kids: topical magnesium. It absorbs beautifully through your skin, with zero risk of taking too much since your body only absorbs what it needs.
How to Use Topical Magnesium
For Natalie and her family, topical magnesium has been a game-changer. Her son, who’s 13, isn’t a fan of swallowing pills, so getting him to take supplements is a chore. But he’ll happily take a bath, especially when she throws in some Epsom salts, which are essentially magnesium sulfate.
Here’s a simple recipe that anyone can use to make an Epsom salt bath:
- 2 cups of Epsom salt
- 1 cup of baking soda (This helps magnesium absorb even faster!)
- Warm (not hot!) water to avoid sweating, which would release magnesium instead of absorbing it
Let your kids soak for about 20 minutes, and boom—magnesium boost!
For adults, or if you don’t have time for a full bath, you can even do a foot soak with the same mixture. It’s quick, easy, and an incredibly relaxing way to raise your magnesium levels while watching TV or working from home.
How Often Should You Use Magnesium?
Ideally, you should aim to use magnesium about 2-3 times a week. This could be through supplements, topical gels or sprays, or a relaxing bath. For little ones, cut the amount in half, but know that this method is just as effective for them as it is for you.
Why This Works—Science Time!
Magnesium works wonders because it's involved in almost every part of how your body functions. It helps regulate neurotransmitters, supports muscle and nerve function, stabilizes your mood, and even helps you get better sleep.
When your body is deficient, it tries to cope, but those coping mechanisms wear down over time. This is especially true for kids with ADHD or sensory processing disorders who often "mask" their struggles. When they get home from school and finally feel safe, they tend to let it all out—cue the meltdowns and exhaustion.
Getting enough magnesium can ease those symptoms and make both you and your kids feel more grounded and less overwhelmed.
Please talk to your doctor before beginning any new supplements such as magnesium.
Listen to episode 63 of the Every Brain is Different podcast to hear more about Natalie’s journey and the benefits of magnesium.