Chia seed oatmeal porridge
Oatmeal and chia seeds are both natural sources of magnesium. A serving of oats (100g) provides about 135mg of magnesium, while 2 tablespoons of chia seeds contain about 95mg of magnesium.
They are also rich in soluble fiber and tryptophan, an amino acid that helps increase the production of serotonin and melatonin, regulating circadian rhythm.
Research published in Nutrients Journal shows that people who regularly eat oats in the evening have a longer sleeping time of 25 minutes and are less likely to wake up in the middle of the night than those who do not.
Supplementing chia seeds also helps stabilize blood sugar, an important factor for sleep.
Oatmeal Ninh with nut milk (almonds or walnuts), add chia seeds, sliced bananas and a little cinnamon or honey. An easy-to-digest, belly-light dish, suitable for dinner or 1-2 hours before bed.
Avocado Spinach Salad
Spinach is a vegetable that contains extremely high magnesium content of about 79mg per 100g. Avocado is also a superfood that contains up to 58mg of magnesium per fruit, and is rich in potassium and unsaturated fats that are beneficial for the heart and nerves.
Regularly adding dark green vegetables and avocados helps reduce cortisol levels - a stress hormone - while increasing the production of GABA, a neurotransmitter that plays a sedative role and creates a feeling of relaxation before sleep.
Mix fresh spinach with slices of butter, sprinkle with roasted pumpkin seeds (magnesium juice), serve with olive oil and apple cider vinegar. A light salad that does not cause bloating, suitable for dinner or evening.
Red lentil soup
Red lentils contain about 71mg of magnesium per 100g, along with large amounts of B vitamins, potassium and iron, which help maintain healthy nerve function and stabilize heart rate.
Magnesium in lentils also helps relax muscles, preventing cramps at night, a cause of sleep disruption in the elderly.
According to the European Journal of Clinical Nutrition, a diet rich in lentils significantly improves sleep quality and reduces anxiety levels in middle-aged women.
Red lentils are simmered until soft with carrots, onions, turmeric and ginger. You can add coconut milk to enhance the flavor and add good fats. Easy-to-digest, nutritious soup that helps regulate nerves while sleeping.
