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

Summary

Podcast Summary: Habits and Hustle – Episode 406 Title: Ana Marie Schick: Using Magnesium for Sleep Fitness + Why You Should Skip the Gummies
Host: Jen Cohen
Guest: Ana Marie Schick
Release Date: December 13, 2024

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Introduction

In Episode 406 of Habits and Hustle, host Jen Cohen welcomes Ana Marie Schick, a wellness expert specializing in sleep fitness and the effective use of magnesium for enhancing sleep quality. The episode delves into the nuances of magnesium supplementation, the pitfalls of relying on sleep gummies, and strategies to cultivate healthier sleep habits.

Understanding Magnesium and Its Role in Sleep

Ana Marie Schick begins by elucidating the fundamental role of magnesium in promoting muscle and tissue relaxation, which is crucial for transitioning into and maintaining healthy sleep cycles.

Notable Quote:

“Magnesium helps to release tension, relieve stress, and get into those sleep cycles that you want to be in.”
— Ana Marie Schick [00:49]

She emphasizes that magnesium combats the physical and mental stresses accumulated throughout the day, thereby facilitating a smoother transition into sleep.

Different Forms of Magnesium

The conversation shifts to the various forms of magnesium available and their specific benefits. Ana highlights that magnesium can be absorbed both orally and through the skin, such as in Epsom salt baths, offering flexibility in how individuals can incorporate it into their routines.

Notable Quote:

“There are so many different forms of magnesium, and people need to find what works best for them, whether it’s through supplements or Epsom salt baths.”
— Ana Marie Schick [00:37]

She advises listeners to document their magnesium intake and adjust accordingly, noting that excessive magnesium can lead to unwanted side effects like increased restroom visits.

The Drawbacks of Sleep Gummies, THC, and Alcohol

A significant portion of the discussion centers on the ineffectiveness and potential harm of using gummies, marijuana (THC), and alcohol as sleep aids. Ana Marie critically examines these substances, comparing their impact on sleep quality unfavorably against magnesium.

Notable Quotes:

“The sleep quality is terrible. They might fall asleep quickly, but they won’t stay asleep or achieve deep, restful sleep.”
— Ana Marie Schick [02:53]

“Marijuana and alcohol provide only light stages of sleep, leading to non-restorative sleep and lack of muscle repair and hormone regulation.”
— Ana Marie Schick [03:54]

Ana explains that while these substances might help individuals fall asleep faster, they disrupt the natural sleep architecture, preventing the body from attaining the deep and REM stages necessary for overall health and recovery.

Comparing Alcohol and THC

When questioned about which is more detrimental for sleep, Ana Marie asserts that both alcohol and THC similarly impair sleep quality, though alcohol may have additional negative effects on metabolism and body temperature.

Notable Quote:

“When you look at someone's sleep score, alcohol and THC are essentially the same. Both are not sustainable for quality sleep over the long term.”
— Ana Marie Schick [04:51]

She further highlights that both substances lead to fragmented sleep and interfere with the body’s natural restorative processes.

Healthy Sleep Habits and Alternatives

Jen Cohen shares a personal habit of watching comedy to drift off to sleep, prompting Ana Marie to discuss the psychological aspects of sleep hygiene. She acknowledges that enjoyable activities that induce a positive mindset can be beneficial, provided they do not replace the body’s natural sleep signals.

Notable Quote:

“If watching comedy before bed sends your brain the right signals to relax and smile, and it helps you get to sleep, then that’s what you need to do.”
— Ana Marie Schick [06:31]

However, Ana cautions against incorporating screens into the bedroom, suggesting that dedicated spaces and routines for sleep can enhance the effectiveness of these habits.

Notable Quote:

“I would recommend against having a TV in the bedroom, period. Instead, create a separate routine outside of the sleep environment.”
— Ana Marie Schick [07:26]

Conclusion

Episode 406 of Habits and Hustle provides insightful perspectives on optimizing sleep through magnesium supplementation and warns against the reliance on gummies and substances like THC and alcohol. Ana Marie Schick underscores the importance of personalized sleep strategies and the necessity of cultivating habits that support natural sleep mechanisms for long-term health and well-being.

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Key Takeaways:

• Magnesium's Role: Essential for muscle relaxation and stress relief, aiding in quality sleep.
• Forms of Magnesium: Versatile intake methods include oral supplements and transdermal applications like Epsom salt baths.
• Gummies and Substances: Sleep gummies, THC, and alcohol may induce quick sleep onset but compromise sleep quality and restorative benefits.
• Healthy Sleep Practices: Establishing positive bedtime routines and avoiding sleep environment distractions can enhance sleep quality.
• Personalization: Tailoring sleep strategies to individual needs is crucial for effective sleep management.

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Resources Mentioned:

• Magnesium Supplements: Various forms available for different absorption methods.
• Epsom Salt Baths: A transdermal method to absorb magnesium.

For more insights and actionable advice on living a fulfilled life through healthy habits, tune into Habits and Hustle and follow Jen Cohen and Ana Marie Schick on their wellness journeys.

Transcript

[A]

Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it.

[B]

Hey, friends, you're listening to Fitness Friday on the Habits and Hustle podcast where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. What about magnesium? Why is it that magnesium helps us fall asleep?

[A]

So magnesium, again, so many different forms of magnesium.

[B]

That's the other question I was going to have. There's so many different forms of magnesium. How do you know which one actually works for what? Because it's confusing for me and this is what I do.

[A]

So what Magnesium, ultimately, in a nutshell, 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, from your day to day activities. And so the magnesium helps to release that tension, relieve that, and get into, and stay into that sleep cycle, those sleep cycles that you want to be in. A lot of people like to take magnesium or Epsom salt baths, right? So again, a different form of magnesium and it's, you can absorb it through your skin as well. And then the bath, the warm bath helps you kind of relax. So whatever, whether you're taking it or whether you're absorbing it cutaneously, whatever you find, that helps you. And that's what we tell people. We've got to meet you, where you're at, what helps you and what doesn't help you. And a lot of this has to do with documenting. Just like when you're doing a fitness plan or a nutrition plan, what seems to be working and what, what can we tweak, what can we change? So that, that has a lot to do with it. So a lot of people will find that the wrong types of magnesium at the wrong types of day, because excessive amounts of magnesium can also cause you to use the restroom. So is typically when I supplement with magnesium, which I do, I take mine at night because I know that I feel like it helps me fall asleep and I don't take a sleep supplement. We're trying to get people off of dependency, of chemicals in general, right? This includes alcohol, this includes marijuana.

[B]

And these are all, by the way, ways that people are medicating themselves to fall, like Ambien, marijuana, whatever, to fall asleep. So I'm glad that you said that because what I was going to ask you is like a lot of people I know are taking gummies to fall asleep. That's like the new, that's the new Ambien Especially here, where I live in la, right? Like, or I don't even think it's only in la, but like, it's because it's legal. They're like, okay, I'm going to pop a gummy. It will calm me down, it will like de stress me and then I'm going to go to sleep. What is the effects of using gummies as a way to fall asleep? Marijuana? Is it the same type of effect as alcohol in terms of the sleep quality that people are getting?

[A]

So the sleep quality is terrible. I have not spoken yet to someone who can show me their hypnograph. Their sleep quality, having fallen asleep using cbd, thc, marijuana, alcohol, they'll fall asleep fast, but they won't stay asleep and get quality sleep. And especially with alcohol, they won't stay asleep because A, 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 that deep sleep. Right, because it's sugar. So you're burning off that sugar, the alcohol, and so it elevates your body temperature. You may fall asleep, but it's not going to be quality sleep. And then the same thing happens with, with marijuana. What we have found in hypnographs is that it, even though it mellows you out, it's not slow brain waves that occur. So it's not deep sleep that occurs. So they might get sleep, but it's not quality sleep, it's not restful sleep.

[B]

What is it then?

[A]

It's very light stages of sleep, so.

[B]

There'S no benefits to it. You're not getting the muscle repair, the hormone, the hga, human growth hormone. Not getting the emotional, as you were.

[A]

Saying earlier, REM sleep long term, well, they might get some REM sleep. They'll probably have the vivid dreams, right? That part, they'll get that part. But then, so they're sorting through the memories, but then they're never getting to the point where they're filing them permanently.

[B]

Right. And restoring their body.

[A]

Restoring. Right. And so that's an issue that, that, you know, people are like, oh, but I have to have my gummies to fall asleep again. Maybe here and there might be your stop gap solution because you can't fall asleep.

[B]

Right.

[A]

I'm not going to say nobody should ever do it. I'm not going to recommend it either. But sleep quality is just not there. It is just not there with people that, that use gummies for sleep. What's worse, I'm sorry, I hate to be the messenger.

[B]

Yeah, I don't know. I think I like to know these things. What's. What's worse? Alcohol or THC for sleeping?

[A]

Hmm. I mean, I think they're one and the same. When you look at someone's sleep score, they're the same. I would say. I would say so. Probably worse is alcohol, mainly because of the effects that it has on the metabolism and on body temperature. But I would say either way, it's just not sustainable for quality sleep over a long period of time. It just isn't. Yeah, I mean, you know, people a lot of times excuse the interruption. A lot of times people say, oh, I had, you know, some procedure and I had the, the Michael Jackson drug or I had the, you know, the propofol. It's also not restful sleep. When a nurse comes in and says, get ready for a nice nap. It's a nap, but it's not a nice nap. It's not quality sleep. Again, they've tracked brainwaves of people who are under anesthesia. It's very light sleep. It's sleep. You're closing your eyes, but it is not quality sleep.

[B]

Wow. I find this so interesting. Like you were even saying earlier, what I was blown away by is how people who fall asleep quick is that means they're actually sleep deprived. I didn't realize that. And like, for. I want to talk to you more about that because I'm really curious about that. And I'm also curious and I've always wondered this. Like a lot of people, this is what I do to fall asleep. I know it's considered to be a bad. It's bad for. It's bad sleep hygiene. But I like to watch comedy before I fall asleep. Like, not like, I don't like to watch dramas or thrillers, but comedy because it puts me in a happy mood, makes me smile and I can doze off. Like, and my brain is not having to, like, think of something that's, like, that's antagonizing to me, right? And then I fall asleep. I like to watch Frasier or stand up comedy. How is that not good if it actually gets me to sleep?

[A]

That's a really good question. And I'll answer it by. I'll start answering it by saying, I could already tell what that does for you because of your smiling and your body language and telling me about it. It's mindset, Right? So again, the signals that we're giving our brain, like, this is a good thing for me. Relax. I'm Smiling, I'm happy. I'm not bogged down by the stresses of the day and the stresses of tomorrow.

[B]

I'm able to check out exactly.

[A]

And it's not like the news, and it's not like things that are, you know, that are. That are depressing you or adding more stress and anxiety to your day. If that is what makes you feel relaxed and if that is what helps you get there, then that's what you need to do. Should we do it while we're lying in bed? I would suggest against that because, again, we're giving the brain the signal of, oh, okay, well, we can do this in bed instead of sleep in bed. So I would recommend against. I just recommend against having a TV in the bedroom, period.

[B]

Yeah.

[A]

But if that is what it takes. You know, a lot of times, if you think about what does it take to get me. I call it down. We call it down regulating. What does it take to send the brain the signals? Because I'm not in a cave anymore and I don't have the sun setting in my living room. What does it take for my brain to say, okay, let's go, it's time. It's now time. Because it's habits again. It's habits. It's what we're telling our bodies, what we're telling our brains. That's what we're gonna. That's what we're gonna put out is the result of the signals, right? So if you think about the routine that we create for babies, right? Is it a lullaby? Is it a book, is it a warm bath? Is it. Whatever it is, some people like sleep music, some people like a noisemaker, some people like comedy before bed. What. Whatever it is that works for you, that's what you need to do. And if you're qualifying your sleep, whether it's with a sleep tracker or not, if you find the next morning that going to bed and beforehand you watch some comedy, if that works for you, that's what you need to do.