You know that we think sleep is a vital part of our overall health (well, us…and research, of course). But even though it’s so important, we also know many of you still struggle to achieve restful sleep. Here at The Goodnight Co. we are all about the natural solutions that can aid in promoting better sleep. One of those solutions is introducing more magnesium rich foods into your diet. Magnesium is so important for sleep, and there are a number of food sources that can optimise your magnesium intake to ultimately lead to improved sleep!
The Role of Magnesium in Sleep Regulation
Magnesium, a crucial mineral involved in over 300 enzymatic reactions in the body, plays a significant role in sleep regulation. It acts as a natural relaxant, promoting muscle relaxation, calming the nervous system, and facilitating the production of neurotransmitters that promote restful sleep, such as serotonin and melatonin.
Magnesium also helps regulate the body's stress response, minimising the impact of anxiety and insomnia on sleep patterns. Sounds amazing, right? Well, though magnesium plays such an amazing role in sleep, it’s not produced naturally by the body. This means in order to get its benefits you need to obtain it through diet and supplementation.
Magnesium-Rich Foods
Incorporating magnesium-rich foods into your diet is a simple and effective way to boost your magnesium intake and support better sleep. Some excellent food sources of magnesium include:
- leafy green vegetables like spinach and kale
- nuts and seeds such as almonds, pumpkin seeds, and sunflower seeds
- legumes like black beans and chickpeas
- whole grains such as brown rice and quinoa
- fish like salmon and mackerel.
- avocados
- bananas
Strategies to Maximise Magnesium Absorption
We know you’re probably writing down your shopping list filled with all of these amazing magnesium rich foods, but it’s also important to know that optimising magnesium absorption is equally crucial when it comes to getting better sleep.
Certain factors can affect magnesium absorption, such as high fibre intake, excessive consumption of processed foods, and certain medications.
To enhance magnesium absorption, it is advisable to consume foods rich in vitamin D, as it facilitates magnesium utilisation. Reducing your caffeine and alcohol intake can also help, as these substances can interfere with magnesium absorption and deplete magnesium levels in the body.
