There’s so much emphasis on certain types of vitamins and how vital they are to your health, but you might not know that magnesium is very important for sleep and sleep quality.
Magnesium doesn’t only help with sleep, it also helps keep your bones strong and improves your mood.
Sleep is so important to our overall health and wellbeing, and magnesium can help improve the quality and quantity of our sleep. It helps to quiet the nervous system and regulates melatonin, the ‘sleep hormone’.
You might be surprised to know that 75 percent of people consume less than the recommended daily allowance of magnesium. This is easy enough to fix.
So you might want to know which foods are magnesium rich. Well, if you’re looking for a magnesium-packed snack, here are the best ones.
There’s an amazing 44 milligrams of magnesium in an ounce of walnuts, which makes them an excellent source of this mineral. There’s evidence that eating walnuts might help with depression. In a study of 25,000 people, people who eat walnuts score a lower score for depression than those who don’t.
Walnuts are also a fabulous source of fiber, so they’re great for your guts.
Salmon contains magnesium, alongside healthy omega-3s, which are excellent for your heart. Some salmon is farmed unethically or contains mercury, so make sure you’re properly checking your packaging before you indulge in this food.
Apart from being delicious, orange juice also comes with a healthy dose of magnesium. There’s around 27 milligrams in one glass, as well as a good amount of vitamin C and folate. You should choose 100% fresh orange juice, as this contains no added sugars.
One cup of lentils contains 72 milligrams of magnesium, and lentils are also a plant-based source of protein, which leaves you feeling fuller for longer. Lentils taste great in salads or in curries, and come in three forms – yellow, red, and green.
One cup of spinach contains 150 milligrams of magnesium, and spinach is such an excellent food because you can eat it with almost anything. Blend it in a smoothie, add it to a curry, or use it as base for a hearty salad.
Looking for something magnesium rich and sweet? One ounce of dark chocolate has 65 milligrams of magnesium, so why not enjoy a couple of squares before bedtime.
Remember when you used to have hot milk before bedtime? It’s not only extremely comforting – and therefore the perfect bedtime drink, but milk is also packed with calcium and magnesium, which means it helps your bones and your sleep.
Everybody loves a baked potato – and potatoes are obviously a healthy food – so you’ll be pleased to know that eating them is another way to get your daily dose of magnesium in. Keep the skin on, though. Firstly because it’s the best bet, and secondly because it is absolutely packed with nutrition. Yum!
Peanut butter is so unbelievably moreish and – unfortunately – packed full of calories, but peanut butter in moderation is excellent for you because of all of the delicious magnesium it contains. Spread it on toast or rice crackers, or just indulge in a spoonful whenever you’re hungry.
The millennial’s fruit of choice, avocados are full of healthy fat and taste great on toast. Half an avocado has an incredible 22 milligrams of magnesium, so they’re well worth investing in!
Whether you like them soft and sweet or hard and bitter, bananas are an excellent source of all sorts of minerals and vitamins, including magnesium. One medium banana has 32 milligrams of magnesium within it.
Tofu is another nutrient rich, vegetarian friendly food that is rich in magnesium. It’s made by pressing soybean milk into soft white curds, which is why it is sometimes referred to as ‘beancurd’. A 3.5 ounce serving has 53 mg of magnesium, about 13% of your recommended daily dose. You’ll also get 10 grams of protein and 10% of your recommended daily dose of calcium and iron. Also, there are some studies that suggest that tofu protects the cells lining the arteries and prevents stomach cancer!
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