mbg Spirituality & Relationships Editor
mbg Spirituality & Relationships Editor
Sarah Regan is a Spirituality & Relationships Editor, and a registered yoga instructor. She received her bachelor’s in broadcasting and mass communication from SUNY Oswego, and lives in Buffalo, New York.
Image by Katarina Simovic / Stocksy
October 17, 2023
We’re often told it’s not good to eat right before we go to bed. But did you know if your body runs out of fuel, your brain will ramp up the cortisol production pathway? Should this happen in the middle of the night, it may just disrupt your sleep quality. As clinical psychologist and board-certified sleep specialist Michael J. Breus, Ph.D., made it clear on the mbg podcast, “You don’t want to go to bed full, but you also don’t want to go to bed hungry.”
And one of the best ways to get your healthy bedtime snack in, while also setting yourself up for a good night’s sleep, is with magnesium-rich foods. Magnesium is a mineral that’s important for lots of functions in the body, including sleep,* so next time a bedtime craving hits, here are five options to grab for:
1. Bananas
Bananas are first on the list because they contain high amounts of not only magnesium but potassium as well. Both can encourage relaxation, which is just what you’re looking for in a bedtime snack.
2. Dark chocolate
Dark chocolate also has its fair share of magnesium, with just 1 ounce containing 64 milligrams (about 15% of the RDA2). As if you needed another excuse for a little chocolate before bed! Keep in mind that dark chocolate does contain caffeine, so those who are sensitive will want to skip this one.
3. A magnesium supplement
While not a snack, per se, mbg’s sleep support+ can also be enjoyed daily as part of your wind-down routine.
The pioneering sleep formula pairs 120 mg of highly absorbable and gentle magnesium bisglycinate with jujube seed extract and PharmaGABA® to promote deep and restorative sleep.*
4. Nuts and seeds
From pumpkin seeds to cashews, your favorite nuts and seeds likely have a good amount of magnesium too, and grabbing a handful can be a quick way to go to bed satisfied.
5. Chickpeas
The mighty chickpea makes this list, too, with half a cup offering around 115 milligrams of magnesium per serving. Blend them up into a yummy hummus, roast them with your favorite seasoning for a crunchy snack, or eat them as is, and you’ll be ready for bed in no time.
The takeaway
There’s nothing wrong with having a light snack before bed, as long as it’s a good blend of healthy carbs, fats, and/or proteins. And when you throw a magnesium-heavy ingredient into the mix, you can rest easy knowing your bedtime snack is helping—not hurting—your quality of sleep.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.