Almond milk: unsweetened is a popular choice for people with lactose intolerance or on a plant-based diet. Each glass (240ml) of unsweetened almond milk can provide about 15-20% of your daily magnesium needs.
Supplementing magnesium in the diet helps increase levels of melatonin and GABA, two neurotransmitters that are important in starting and maintaining sleep.
Drink a glass of warm almond milk 30-60 minutes before bed, you can add a little cinnamon powder to increase the effectiveness of nerve relaxation.
Spinach juice: Is one of the dark green leafy vegetables that is rich in magnesium. A cup of spinach smoothie combined with banana or nut milk can provide about 150-200 mg of magnesium, equivalent to 40-50% of daily needs.
According to data from the National Institutes of Health (NIH), magnesium plays a role in reducing the activity of the circulatory nervous system, causing stress and insomnia. Magnesium also helps maintain stable heart rate and blood pressure while sleeping.
Chamomile tea combined with ground flaxseed: Chamomile tea has long been known for its natural sedative effects thanks to its apigenin - an antioxidant that binds to the GABA receptors in the brain, helping to create a feeling of relaxation.
When combined with 1 teaspoon of ground flaxseed coffee, which contains both magnesium and omega-3, this drink becomes a "natural remedy" for sleep.
People who consumed chamomile tea combined with magnesium-rich foods for 4 weeks had an average sleeping time of 35 minutes longer than the control group.
Banana and peanut butter smoothie: Bananas are a fruit that contains both potassium and magnesium, two important electrolytes that help relax muscles and prevent night cramps. Peanut butter (no salt) adds magnesium and tryptophan - a precursor to serotonin and melatonin.
1 ground banana with 1 teaspoon of peanut butter and unsweetened oat milk - both delicious and sleepy.
Coconut water: Contains many essential minerals such as potassium, magnesium and calcium, which help compensate for electrolytes and maintain the stability of nerve cell membranes.
According to research in Nutrients, magnesium in coconut water helps reduce the over-activity of cortisol - a stress hormone, thereby supporting better deep sleep and recovery.
You should drink fresh coconut water, without added sugar, and do not drink it too close to bedtime if you are prone to overnight urination.
