Magnesium-Rich Foods May Help Midlife Women Sleep Better

Women in perimenopause and postmenopause get the least amount of sleep of any group of people—and the sleep they do get is often poor quality. While hot flashes are often a culprit, not having enough magnesium in your system can also keep you up at night.

The Role of Magnesium in Sleep

Magnesium helps your body and brain relax and prepare for sleep. It also regulates melatonin, which is a hormone that directs your sleep-wake cycles. Studies in mice have shown that optimal levels of this mineral are required for normal sleep and that getting too much or too little can cause sleep problems.

A small study of elderly people found that magnesium supplementation improved sleep quality and total sleep time. Interestingly, magnesium has also been shown to help alleviate depression and anxiety.

Unfortunately, nearly half of all Americans—and 70 to 80% of those older than 70—aren’t meeting their daily magnesium needs. People with diabetes, digestive diseases, and alcohol dependency are even more likely to have low magnesium levels.

How to Get Enough Magnesium

The recommended amount of magnesium for adult women is 310-320 mg.

You can get magnesium by drinking water and eating foods such as green vegetables, nuts, cereals, meat, fish, and fruit. Specific foods that are high in magnesium include:

• Avocados
• Legumes such as cooked beans (black, lima, navy, pinto, chickpeas) and soybeans
• Dark chocolate
• Tofu
• Seeds and nuts, especially pumpkin seeds, almonds, and cashews
• Whole grains
• Fatty fish like salmon, mackerel, and halibut
• Leafy greens such as kale, spinach, collard greens, turnip greens, and mustard greens
• Bananas

Magnesium supplements have become popular in recent years. However, very few studies have directly tested the effect of magnesium supplements on insomnia so it is hard to recommend a specific supplement dose.

If you have a medical condition or take any medication, consult your healthcare clinician before trying a supplement. Magnesium supplements can interfere with certain medications, including antibiotics, muscle relaxants, and blood pressure medications.

Tasty Sources of Magnesium

It’s always best to get the nutrients you need from food whenever possible. Before purchasing expensive supplements, try modifying your diet to increase your magnesium intake. Here are a few quick and delicious ways to incorporate more magnesium into your daily meals.

• Make a salad with kale and/or spinach. Dress it simply with olive oil, lemon juice, and a bit of salt and pepper, and top with salmon, pumpkin seeds, and avocado.
• Stir fry tofu and sturdy greens like collard greens, turnip greens, and kale.
• Blend up a low-sugar green smoothie with banana, spinach, and avocado.
• Instead of reaching for sweets like cookies and ice cream, treat yourself to a square of high-quality 70 to 85% dark chocolate.

Using a wearable that tracks sleep like a Fitbit or keeping a sleep diary to track your sleep patterns before and after you start dietary adjustments can be helpful.

Like anything else, moderation is important. As mentioned above, getting too much magnesium can also contribute to sleep problems. Don’t go overboard when increasing your magnesium intake, especially if you choose to use a supplement.