Lacking in this nutrient has been associated with worsened sleep quality (Image: Getty)
Feeling tired all of the time? Experts suggest a surprising nutrient may hold the key to overcoming fatigue and sleeping better at night.
Traumatologist Inés Moreno Sánchez is among them, taking to to share her insights. “Struggling to sleep or waking up exhausted even if you sleep 8 hours?”, the specialist based in Greater Granada asked.
“A lack of magnesium could be the key. This essential mineral helps relax muscles, reduce stress and improve deep sleep. Find out which magnesium-rich foods you should include in your diet to restore your energy and get the rest you need.”
It is not just Dr Sánchez who recognises the importance of magnesium. Rosey Davidson, author and sleep consultant at , also told the Express that magnesium can play a signficiant role in the body.
This is largely because it helps to activate the ‘parasympathetic nervous system’, a network between the brain stem and spinal cord that enhances relaxation. In an exclusive interview, she said: “Magnesium also supports the production of melatonin, the hormone that regulates our sleep-wake cycle.
“It (also) binds to gamma-aminobutyric acid (GABA) receptors in the brain, which have a calming effect and help reduce neural excitability, making it easier to fall and stay asleep. [Therefore], a magnesium deficiency can , frequent night wakings, and
“This is because low magnesium levels can cause increased levels of stress hormones like cortisol, which interfere with relaxation and sleep onset. It can also contribute to muscle cramps, restless legs, and heightened nervous system activity, all of which can disrupt sleep.”
While it is a continually researched area, Rosey recommends incorporating magnesium in your diet for improved sleep and better well-being.
She said: “Magnesium-rich foods include: Leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), whole grains (brown rice, quinoa), legumes (black beans, chickpeas), dark chocolate (70%+ cocoa), fatty fish (salmon, mackerel), bananas and avocados. Magnesium supplements are also an option, but it’s best to get it through a balanced diet where possible.”
Beyond this, she said that calcium, vitamin D and zinc may help when it comes to sleep quality too. She added: “While there is strong research supporting the role of magnesium in sleep for adults, supplementation is not a recommended intervention for children. The available evidence does not support its routine use for sleep difficulties in younger age groups.
“For children, sleep challenges are often better addressed through behavioural strategies, bedtime routines, and sleep environment adjustments rather than supplementation. Beyond nutrition, sleep hygiene is key. Magnesium can support better sleep, but factors like reducing screen time before bed, having a consistent sleep schedule, and managing stress are equally important.
“If someone struggles with persistent sleep issues, it’s worth looking at their overall lifestyle and seeking professional advice if needed.”