ChillSleep
Diet & Nutrition

Magnesium-Rich Evening Snack

Eat magnesium-rich foods to relax muscles and calm the nervous system

5 minutes

Magnesium plays a crucial role in regulating neurotransmitters and activating the parasympathetic nervous system. Many people are deficient in magnesium, and consuming magnesium-rich foods in the evening can promote muscle relaxation, reduce anxiety, and improve sleep quality.

How To Do It

  1. 1

    Choose magnesium-rich foods like almonds, pumpkin seeds, spinach, or dark chocolate.

  2. 2

    Eat a small portion (1/4 cup nuts/seeds or 1-2 oz dark chocolate) 1-2 hours before bed.

  3. 3

    Pair with a complex carbohydrate like whole grain crackers for sustained blood sugar.

  4. 4

    Avoid large portions that might cause digestive discomfort.

  5. 5

    Consider a magnesium glycinate supplement (200-400mg) if dietary intake is insufficient.

  6. 6

    Stay consistent for 2-4 weeks to see the full sleep benefits.

The Science Behind It

Research in the Journal of Research in Medical Sciences shows that magnesium supplementation improved subjective measures of insomnia including sleep time, sleep efficiency, and melatonin concentration. Magnesium regulates GABA receptors and helps maintain healthy circadian rhythms by supporting melatonin production.

Tips

  • Almonds contain both magnesium and melatonin, making them an ideal sleep snack.

  • Dark chocolate (70%+ cacao) has magnesium but also some caffeine — eat earlier if sensitive.

  • Magnesium glycinate is better for sleep than magnesium citrate (which can have laxative effects).

Best For

Muscle relaxationAnxiety reliefSleep quality

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