You may have tried an array of different remedies in the pursuit of a good night’s sleep, rom herbal teas to relaxation techniques. However, one often overlooked aspect of sleep hygiene lies in the foods you eat every day. As it turns out, your daily diet can have a major impact on your ability to fall asleep and stay asleep. While there are certain foods you may want to avoid before bed, there are also a number of foods that could help you sleep better at night—especially those that can add more magnesium to your diet.
To discover a few of the best magnesium-rich foods out there, we spoke to Carlie Gasia, a Certified Sleep Science Coach at Sleepopolis. She shed light on the importance of magnesium and pointed us towards two great options: nuts and seeds, along with sweet potatoes. Find all of her expert insight below.
Importance of magnesium for sleep
"Magnesium can be helpful for better sleep because it enhances the activity of GABA, a neurotransmitter that calms the nervous system," explains Gasia. She highlights the role of magnesium in the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Additionally, magnesium aids in muscle relaxation and stress reduction, further facilitating restful sleep. Some people turn to magnesium supplements in the pursuit of better sleep—but there are also plenty of ways to get magnesium straight from the foods you eat.
1. Nuts and seeds
Gasia recommends incorporating nuts and seeds into your diet as they are high in magnesium and other sleep-promoting nutrients. "Nuts and seeds contain the amino acid tryptophan, which is the precursor of serotonin and melatonin, which contribute to better sleep," she notes. For instance, a quarter cup of almonds provides approximately 100 milligrams of magnesium, while a quarter cup of pumpkin seeds offers about 65 milligrams. Nuts and seeds also come with many other benefits for your whole body. However, Gasia advises caution due to the calorie density of nuts and seeds, suggesting mindfulness when increasing their consumption.
2. Sweet potatoes
It may not currently be sweet potato season, but it's never a bad time to enjoy this tasty food—especially if you're seeking a better night's sleep. "One large sweet potato contains about 50 milligrams of magnesium," she points out. In addition to magnesium, sweet potatoes are rich in potassium, which promotes relaxation and better sleep. Gasia highlights the complex carbohydrates present in sweet potatoes, which contribute to prolonged satiety and reduced likelihood of nighttime hunger-induced awakenings.
Bottom line
While many factors contribute to your sleep health, incorporating these magnesium-rich foods into your diet can certainly have a positive impact. Gasia stresses the importance of a well-rounded approach to nutrition, emphasizing the role of magnesium alongside other sleep-supportive nutrients. By making simple dietary adjustments, you can enhance your sleep hygiene and enjoy more restful nights. So, next time you're planning your meals, consider including nuts, seeds, and sweet potatoes to support your journey towards better sleep.
