Trying to achieve high-quality sleep when you’re anxious can feel like a nightmare. The more tense you are, the harder it is for your mind to relax. While you can attempt various tips to alleviate anxiety, they may not always be effective. In such cases, you might consider reaching into your pantry for magnesium-rich snacks.
You might have come across discussions about magnesium and anxiety, especially if you follow social media trends regarding this mineral. Indeed, magnesium frequently appears on TikTok as a remedy for digestive issues, muscle tension, and other concerns. Although research is limited on some magnesium claims, several studies suggest its potential (albeit sometimes indirect) benefits for anxious sleepers.
For example, a 2020 article in Nutrients explored the complex relationship between magnesium deficiency and stress. The authors noted a feedback loop: Psychological or physical stress increases magnesium excretion, which can reduce the body’s magnesium levels. This deficiency, in turn, may exacerbate the body’s stress response. The article recommended further research into whether increasing magnesium intake could help mitigate stress-related health risks.
Magnesium means less stress for improved rest
In an interview with the Cleveland Clinic about the link between magnesium and anxiety, psychiatrist Dr. Joseph Austerman discussed cortisol and its potential connection with magnesium. “Cortisol is crucial for acute stress, but in chronic stress situations, it can worsen depression and anxiety,” he explained. Since magnesium may reduce cortisol, it might also decrease anxiety. This aligns with another statement from Dr. Austerman, who noted that “when you give magnesium to people, especially with mild anxiety, they tend to improve.”
Another expert, licensed clinical psychologist Shelby Harris, shared similar insights regarding magnesium. In a WebMD article, Harris observed, “Magnesium helps your brain relax and calms your muscles, potentially enhancing sleep by supporting natural sleep patterns.” However, she cautioned that while anecdotal evidence suggests some individuals with anxiety experience better sleep quality after consuming magnesium, it doesn’t work for everyone.
Magnesium-dense bedtime nibbles
Deciding whether to try magnesium before bed is a decision you should make with your doctor. If you choose to do so, you don’t necessarily have to spend money on supplements. Instead, you can opt for magnesium-rich foods to fuel up before sleep.
Choosing which magnesium-rich snack to enjoy is the fun part. Numerous healthy food options are rich in magnesium — and they taste great, making you feel like you’re enjoying a delicious treat rather than a treatment for anxiety.
According to a magnesium fact sheet from the National Institutes of Health Office of Dietary Supplements, some top choices include nuts and nut butters, pumpkin seeds, bananas, oats, plain yogurt, and raisins. With these ingredients, you can create a week’s worth of magnesium-filled snacks, such as this homemade Crunchy Granola from Tasting Table, which combines a few magnesium-rich foods into a tasty form.
Just one note: Keep your bedtime snacks under 200 calories to avoid overloading your system. Consuming too many calories before bed can lead to restless nights due to active digestion. The goal is to reduce anxiety with magnesium, not end up needing an antacid for an upset stomach.
