Here are 5 magnesium-rich foods that help you sleep better each night.
Pumpkin seeds: According to research in the International Journal of Nutritional Medicine (IJNM), pumpkin seeds contain about 262 mg of magnesium per 100g, helping to relax the nerves and reduce stress.
Pumpkin seeds also contain tryptophan, an amino acid that helps produce serotonin, which is then converted into melatonin - a hormone that helps regulate sleep.
Benefits: Helps the body relax, reduce stress and fall asleep more easily.
Eat a small handful of pumpkin seeds (30g) before bed. Combine with yogurt or cereals.
Almonds: Are among the best sources of natural magnesium, with about 270 mg of magnesium per 100g. According to research from the US National Institutes of Health (NIH), magnesium in almonds has a relaxing effect on muscles and nerves, making it easier to sleep.
Almonds also contain antioxidants that help reduce inflammation, support blood circulation and improve brain function.
Benefits: Helps relax muscles, stabilize sleep and reduce night alertness.
How to use: Eat 15-20 almonds per day. Combine with warm milk or oatmeal before bed.
Spinach: Spinach contains 79 mg of magnesium per 100g, which helps regulate the nervous system and balance sleep hormones. Spinach is also rich in folate and potassium, two micronutrients that help reduce stress and support brain function.
Lutein and zeaxanthin in spinach help protect the eyes, reducing the negative effects of blue light - the cause of sleep disorders.
Reduces stress, supports deep sleep and improves brain health.
Can be used in salads, soups or smoothies. Steep or stir-fry lightly to retain the nutrients.
Bananas: Bananas contain about 37 mg of magnesium per 100g, along with potassium and vitamin B6, which help the body produce melatonin and serotonin, two important hormones that help maintain stable sleep.
Bananas have the effect of reducing stress, helping to relax muscles and improve mood, making it easier to sleep.
Supports sleep hormone production, reduces stress and helps sleep better.
How to use: Eat a banana before bed.
Combine with yogurt or make banana- avocado-almond smoothie.
Flax seeds: Flax seeds are a rich source of magnesium, with about 392 mg per 100g. In addition, flaxseeds also contain omega-3 and lignans, two nutrients that help reduce inflammation, relax nerves and improve brain function.
Omega-3 fatty acids in flaxseeds can help reduce cortisol - a stress hormone, thereby making it easier to fall asleep.
Benefits: Supports deep sleep, reduces stress and improves mood.
Sprinkle flaxseeds over yogurt, smoothies or oatmeal.
flaxseed oil should be used in salads.
