Has the time change got you thinking about sleep? Maybe you enjoyed that extra glorious hour or suffered when your kids got up extra early. No matter what the situation, a lot of us are searching for the elusive key to a better night’s sleep, which plays a vital role in our health and well being.
Here’s where the power of sleep promoting, stress reducing, disease protecting magnesium comes into play. It plays a widespread and critical role in keeping our body working properly, and when our levels are low it can affect a multitude of things, sleep being a big one, along with our metabolic health, stress levels, mood, heart and bone health.
People with low magnesium commonly have insomnia, restless sleep and wake frequently during the night. Magnesium can support deep, restorative sleep by helping your body keep a healthy level of GABA, which is a neurotransmitter that promotes sleep.
Our body does not produce this vital essential mineral on it’s own, so we need to ensure we are getting enough of it from outside sources. The easiest way to do this is with our diets.
Foods rich in magnesium include:
-Dark leafy greens
-Seeds and nuts
-Brown rice, quinoa
-Beans and lentils
-Broccoli, squash, avocado
Can we just take a second and rejoice at the last two on that list please?! Another way to promote a restful night is a calming magnesium flake bath to replace your body’s levels. This can do double duty and soothe skin conditions such as eczema. Who doesn’t like to multitask while relaxing!
Here’s a recipe for a breakfast bowl that is a magnesium powerhouse. This is best done at night to give it a chance to thicken up and lessen your chances of eating leftover Halloween candy on your way out the door- NOT a magnesium powerhouse.
-1 cup cooked quinoa
-¼ cup rolled oats
-2 tbsp chia seeds
-8oz coconut or almond milk
-1-3 tbsp maple syrup or honey
-¼ tsp cinnamon
-3 tbsp nuts or seeds
-1 tbsp dark chocolate chips
-1 cup fruit of choice
-nut butter or plain yogurt for topping
- Cook quinoa according to package instructions.
- In a bowl, mix together quinoa, oats and chia seed. Pour milk overtop to cover mixture. Add in maple syrup or honey and cinnamon.
- Let this sit at least 30 mins or overnight in the fridge.
- Once mixture has thickened to your liking, add nuts/seeds, chocolate, fruit etc. You can pour a splash more milk or sweetener on top if desired.
- This will keep well in the fridge for up to three days.
Here’s to restful nights and better health!