10 Magnesium-Rich Foods That Can Help You Sleep Better

 

If you’ve been tossing and turning at night, it might be time to take a closer look at what’s on your plate. Magnesium is a key mineral that plays a big role in how well we sleep—helping to relax the body, regulate melatonin, and calm the nervous system. Rather than reaching for sleep aids, why not let your diet do the work? Here are 10 delicious, magnesium-rich foods that can support deeper, more restful sleep.

1. Spinach

Leafy greens are always a good idea—and spinach tops the list when it comes to magnesium. Just one cup of cooked spinach can give you over 150 mg of magnesium. Add it to smoothies, omelets, or stir-fries for a nutrient-packed boost that might help you drift off more easily at night.

2. Almonds

A small handful of almonds can go a long way. These crunchy nuts are not only a great source of healthy fats and protein, but they also deliver around 80 mg of magnesium per ounce. Snack on them during the day or pair them with a banana at night for a sleep-friendly treat.

3. Pumpkin Seeds

Tiny but mighty, pumpkin seeds (also called pepitas) are among the best natural sources of magnesium. A quarter-cup gives you nearly half your daily requirement. Toss them on salads, mix into yogurt, or enjoy them roasted for a satisfying crunch that also supports better rest.

4. Bananas

Bananas are known for their potassium content, but they also carry a decent amount of magnesium. This combo helps relax muscles and calm the mind—making bananas a perfect late-night snack. Try slicing one over a spoonful of peanut butter for a sleep-enhancing duo.

5. Black Beans

Rich in magnesium and fiber, black beans are a nourishing way to support your sleep cycle. A single cup of cooked black beans contains around 120 mg of magnesium. They’re great in salads, soups, or as a filling base for wraps and bowls.

6. Avocados

Creamy, dreamy avocados are more than just a trendy toast-topper. They’re full of healthy fats, potassium, and yes—magnesium. One medium avocado contains around 58 mg of this essential mineral. Add slices to your dinner to help you wind down at night.

7. Dark Chocolate

Yes, chocolate lovers—this one’s for you. High-quality dark chocolate (70% cacao or more) is not only rich in antioxidants but also provides a magnesium kick. Just a square or two in the evening might satisfy your sweet tooth and promote better sleep. Just go easy on the sugar.

8. Tofu

If you follow a plant-based diet, tofu is an excellent source of magnesium—offering around 35 mg per 100 grams. It’s a great protein option that also helps you relax. Marinate and bake it, toss into stir-fries, or add to salads for a light dinner that won't weigh you down.

9. Whole Grains (like Brown Rice and Quinoa)

Whole grains are not just about fiber—they're also decent sources of magnesium. Brown rice, oats, and especially quinoa can help round out a sleep-supportive meal. Plus, they digest slowly, keeping you fuller for longer through the night.

10. Yogurt

Rich in calcium and magnesium, plain yogurt is a gentle, gut-friendly bedtime snack. It also contains probiotics, which can support overall health and digestion. Add a sprinkle of nuts or seeds, and you’ve got a delicious and magnesium-rich mini meal.

Final Thoughts

While supplements can help in some cases, it's always best to start with whole foods. Including these magnesium-rich options in your daily meals can help your body unwind naturally—leading to better, deeper sleep. Try rotating a few of them into your evening routine and see how your sleep improves over time.

Sweet dreams!