Several studies suggest that eating snacks rich in magnesium, particularly dates and pumpkin seeds, may help reduce stress, improve sleep quality, and ease symptoms of anxiety and depression.
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Research shows that nearly 50% of Americans suffer from magnesium deficiency, which can contribute to fatigue, muscle cramps, weak bones, poor blood sugar control, and a higher risk of conditions such as heart disease and diabetes.
According to reports, magnesium supplements—which support melatonin production—have gained significant popularity in recent years, surpassing even fish oil and probiotics. This essential mineral can also be found in foods such as leafy greens, nuts, seeds, beans, fish, and dark chocolate.
Nutrition experts recommend simple snacks to boost magnesium intake, such as pitted dates paired with a tablespoon of pumpkin seed butter before bedtime.
Pumpkin seeds provide a rich source of magnesium—up to 120 mg per two tablespoons—along with fiber, protein, and iron. Dates, meanwhile, offer fiber, B vitamins, potassium, and some magnesium. The protein and fiber in this snack also help curb hunger, which may improve sleep quality.
Peanut butter, almond butter, tahini, or roasted pumpkin seeds can serve as alternatives. Regular magnesium intake—through food, tea, or supplements—supports relaxation and better overall sleep. Herbal teas such as chamomile and good sleep habits, like keeping a cool bedroom, following a consistent sleep schedule, and limiting screen time before bed, are also recommended.
However, experts caution that magnesium-rich snacks before bedtime will not necessarily resolve underlying sleep disorders, as magnesium may not be the primary factor. Persistent sleep issues should be evaluated by a sleep specialist for proper treatment.
Fox News
