Trouble sleeping? You’re not alone. About 1 in 3 American adults say they have trouble falling asleep or staying asleep all night long. That’s about 50–70 million bad sleepers. But before you go reaching for sleeping pills, consider an underappreciated electrolyte mineral—one responsible for muscle relaxation—that could help your body achieve the sleep it needs.
That mineral is magnesium, and according to the Sleep Foundation, about 50 percent of people don’t have enough magnesium in their diets. Could that explain the poor sleep? Maybe. In addition to aiding in muscle function, magnesium regulates what are known as neurotransmitters. These are chemicals that send messages between the nerve cells in your brain and body. When these neurotransmitters are regulating properly, your nervous system calms and your brain is better able to transition to a restful state. This means an easier time falling asleep, higher quality of sleep, and less physical disruptions to sleep, such as restless leg syndrome or periodic limb movement disorder.
Some studies have shown adequate magnesium intake reduces excess levels of the stress hormone cortisol, which can further help you unwind when it’s time for shut-eye while making you feel less fatigued during your waking hours.
Get More Magnesium
It’s recommended that men get 400–420 mg of magnesium per day and women get 310–320 mg per day (350–360 mg if they’re pregnant). Some of the best sources of magnesium include:
Leafy greens: Dark greens like spinach, Swiss chard, and kale are especially good, with 1 cup of cooked spinach containing about 157 mg—that’s more than half the magnesium most women need in a day!
Nuts and seeds: All nuts and seeds contain magnesium, but pumpkin seeds lead the pack with 150 mg per ounce. Other great choices are almonds, cashews, and sunflower seeds. Beans and legumes: Most legumes, including lentils and chickpeas, provide around 70–80 mg per cup, but black beans have as much as 120 mg per cup.
Whole grains: The germ and bran of the grain contains magnesium, so make sure you’re getting the whole grain instead of its refined counterparts. Brown rice, oatmeal, and whole-wheat bread are good, but quinoa has the most at 118 mg per cup.
Soy: Snack on soybeans or cook up some tofu—both have about 50–60 mg of magnesium per half-cup.
If you’re not getting enough magnesium in your diet from food sources alone, you can always consider a magnesium supplement. Stick with magnesium glycinate and magnesium citrate, but avoid magnesium oxide, as this form of magnesium supplement is primarily used as a treatment for constipation. For effective sleep, keep it to no more than 200 mg per night taken 30 minutes before bed—more won’t provide better sleep and could end up causing diarrhea.
