There are few things harder than when you need to have a lot of energy for the week ahead of you, but struggle to get a good night’s sleep.
You might not realize it, but what you eat can have a significant impact on how well you sleep, as there are certain ingredients or nutrients in various foods that can either improve your sleep quality or worsen it. If you’ve been struggling to sleep, it may not be a bad idea to swap out excess processed foods in your diet for natural food sources that contain magnesium, a mineral known for helping to relax the body and improve sleep. We spoke with health experts about four foods that are rich in magnesium that you should consider adding to your diet for better sleep. Read more about them below.
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1. Pumpkin Seeds
Now is the time of year that people eat pumpkin and pumpkin seeds more than ever, and if you've been having a hard time sleeping or relaxing lately, it's not a bad idea to join in on the trend. Pumpkin seeds may be a great addition to yogurt bowls, homemade granola, or trail mix, and are high in beneficial minerals and nutrients.
"The seeds of the pumpkin are one of the most magnesium-rich foods in existence," says physician Dr. Kezia Joy with Welzo. "This mineral also activates the parasympathetic nervous system, the body's natural 'rest and digest' mode that is necessary for deep and restorative sleep. They're also high in tryptophan, an amino acid that the body transforms into serotonin and melatonin, two important regulators of mood and sleep cycles. A couple of pumpkin seeds as an evening snack will help the body wind down in its own natural way."
2. Spinach
Leafy greens like spinach are notorious for being extremely good for us, helping with various bodily functions and promoting healthy weight loss. But spinach in particular is known for its natural magnesium levels that can help you get better sleep when it's regularly incorporated into your diet.
"One cup of cooked spinach contains about 160 mg of magnesium," explains nutrition consultant Nicole Langone, MS, RD, CDN. "Most dark leafy greens are a great source of magnesium and aid in relaxing muscles and your entire body before calming down for the night."
3. Almonds
When you think of all the nuts and legumes out there, almonds should be high on your list, as they're one of the most nutritious nuts out there. In addition to being rich in protein and healthy fats, almonds also contain natural levels of magnesium, making them a solid bedtime snack. You could easily combine them with pumpkin seeds, too, for a sleepy-time snack mix!
"Snacking on a handful of almonds at night is known to reduce stress hormones and make it easier for you to relax after a hectic day," notes Dr. Joy. "They also include healthy fats and protein to stabilize blood sugar, which can also help you sleep more soundly. Plus, almonds contain heart-healthy nutrients such as vitamin E and calcium, which help to maintain a calm, regular body state conducive to rest at night."
4. Dark Chocolate
Good news, chocolate lovers! If you can't imagine ending your day without a few bites of chocolate, then you're in luck, as dark chocolate is a bonus source of magnesium. Dark chocolate is famous for having more health benefits than sugary milk chocolate, and this is one of them.
"Keep it to 70% cacao or higher, [as] one ounce contains about 65 mg of magnesium," says Lagone. "If you don't overindulge, I do like recommending an ounce of dark chocolate as an after-dinner treat because it satisfies people's sweet tooth and provides a calming effect, lowering cortisol levels, and getting us ready for bed and a great night's sleep!"
