A Snack High In Magnesium Can Reduce Anxiety Before Going To Bed

Trying to get high-quality sleep when you're anxious can be a nightmare. The more wound up you are, the more your mind refuses to shut off. Sure, you can try some tips to reduce your anxiety, but they might not work. That's when you may need to turn to your pantry for some magnesium-rich snacks.

You may have heard of the relationship between magnesium and anxiety before, particularly if you've been following the buzz around this mineral on social media. Truly, magnesium keeps popping up on TikTok as a remedy for bowel issues, tight muscles, and a host of other complaints. While research is thin on some magnesium claims, several studies point to its potential (albeit sometimes indirect) benefits for anxious sleepers.

For instance, a 2020 article in Nutrients discussed the complex relationship between magnesium deficiency and stress. The authors highlighted a feedback loop: Psychological or physical stress increases magnesium excretion, which can lower the body's magnesium levels. In turn, this deficiency may heighten the body's stress response. The article recommended further research into whether increasing magnesium intake could help mitigate stress-related health risks.

In an interview for the Cleveland Clinic on the connection between magnesium and anxiety, psychiatrist Dr. Joseph Austerman spoke about cortisol and its possible connection with magnesium. "Cortisol is very important for acute stress, but in times of chronic stress, it can actually worsen depression and anxiety," he said. Since magnesium may reduce cortisol, it may also reduce anxiety. And that would support another comment from Dr. Austerman, who said that "we've seen that when you give magnesium to people, especially with mild anxiety, they tend to get better."

Another expert, licensed clinical psychologist Shelby Harris, had similar comments about magnesium. In a WebMD piece, Harris noted, "Magnesium helps your brain calm down and relaxes your muscles, which could help you sleep better by supporting your body's natural sleep patterns." However, she added that despite anecdotal evidence showing that some people with anxiety experience better quality sleep after consuming magnesium, it doesn't work for everyone.

Whether you decide to try magnesium before hitting the sack is up to you and your doctor. But if you do, you don't necessarily have to spend money on magnesium supplements. You could always go the food route and fuel up on magnesium-rich foods before bed.

Figuring out which magnesium-heavy snack to eat is the fun part. Plenty of healthy food options have an abundance of magnesium — and they taste good enough to make you feel like you're getting a genuinely lip-smacking treat rather than an anxiety treatment.

According to a magnesium fact sheet offered by the National Institutes of Health Office of Dietary Supplements, some top food choices include nuts and nut butters, pumpkin seeds, bananas, oats, plain yogurt, and raisins. With those ingredients alone, you could mix and match your way to a week's worth of magnesium-filled snacks, such as this homespun Crunchy Granola offered by Tasting Table, which nicely combines a few magnesium-dense foods into a munchable form.

There's just one catch: Be certain to keep your bedtime goodies to under 200 calories to avoid overloading your system and overfeeding your body. Remember: The more calories you consume before your head hits the pillow, the more restless your night could be due to active digestion. And you don't want to reduce your anxiety by taking magnesium, only to need an antacid to soothe your upset stomach.