Magnesium is an important nutrient that helps support sleep, often found in plant-based foods. This substance has the effect of reducing the hormone cortisol - a stress hormone, thereby helping the nervous system relax and fall asleep more easily.
According to recommendations, adults over 30 years old need about 420 mg of magnesium per day. Magnesium-rich foods include green leafy vegetables (such as spinach), beans, nuts and whole grains.
However, magnesium deficiency is quite common. The reason is that the magnesium content in food is decreasing, and the habit of eating a lot of processed foods.
In a 2024 study, Ms. Heather Hausenblas - professor of physical science at the University of Jacksonville (Florida, USA) assessed the impact of increasing magnesium in people who sleep poorly. The results showed that magnesium supplementation helps improve sleep.
In addition, magnesium is also beneficial for mental health, a factor closely related to sleep. Many studies show that poor sleep is closely linked to depression, and a diet rich in green vegetables and fruits can help improve these symptoms.
