10 Magnesium‑Rich Foods to Eat Before Bed for Better Sleep and Relaxation

You might not realize that some everyday foods can quietly help you relax and drift off faster.

This article brings you practical, easy snacks to boost your magnesium and support more peaceful nights.

Pick small, magnesium-rich snacks that match your tastes and fit your routine. Let your body wind down naturally.

You’ll see a mix of plant-based options and simple pantry staples here, plus quick tips for when and how to enjoy them.

Spinach leaves

Eating spinach before bed can bump up your magnesium, which helps your muscles relax.

A small cooked serving delivers more magnesium than raw leaves and feels gentle on your stomach.

Spinach also gives you a bit of tryptophan and B vitamins that help your body make chemicals related to sleep.

These nutrients work together, and while they won’t knock you out, they might make it easier to unwind.

Keep the serving moderate—big portions late at night can leave you feeling too full.

Try a warm spinach side, a light omelet, or just toss a handful into a smoothie for something easy.

Almonds

Almonds make a simple, tasty bedtime snack that might help you relax.

They bring magnesium and a touch of melatonin, both linked to better sleep.

A small handful—maybe 10 to 12 nuts—gives you the benefits without loading up on calories.

The protein and healthy fats keep you satisfied so you’re less likely to wake up hungry.

Go for raw or lightly toasted almonds to keep the nutrition high.

If nuts bother your stomach, try soaking them overnight or mixing them into yogurt.

Skip flavored or heavily salted almonds before bed.

Plain almonds offer the benefits without extra sugar or stimulants that could mess with your sleep.

Pumpkin seeds

Pumpkin seeds are a straightforward magnesium-rich snack for the evening.

A small handful brings magnesium, plus zinc and tryptophan, which help your body chill out.

Stick with unsalted or plain seeds so you don’t get extra sodium.

Keep it to about an ounce—seeds are calorie dense.

You can eat them plain, or mix with a pitted date or yogurt if you want a little sweetness and texture.

That combo gives you healthy fats and a slow, steady release of nutrients to support sleep.

If you’re low on magnesium, adding pumpkin seeds at night might help, but check with your healthcare provider if you’re on supplements or have health issues.

Dark chocolate (70% cocoa or higher)

A small piece of dark chocolate can top up your magnesium before bed.

Look for bars marked 70% cocoa or higher so you get more magnesium and less sugar.

Magnesium in dark chocolate helps your muscles relax and can calm your nerves a bit.

It’s a handy, tasty evening snack if you’re craving something sweet but don’t want anything heavy.

Stick to about one ounce or a single square to keep calories and sugar in check.

Pair it with a few nuts if you want a little more substance.

Avoid chocolate loaded with sugar or milk—those versions have less magnesium.

If caffeine makes you restless, try dark chocolate earlier in the evening to see how you do.

Bananas

A banana is an easy bedtime snack you can just grab and go.

It’s got magnesium and potassium, both of which help your muscles relax and may ease those annoying nighttime cramps.

Bananas also bring tryptophan and vitamin B6, both supporting your body’s natural sleep process.

The effect isn’t dramatic, but it can help if you make it a regular part of winding down.

If you’re hungry before bed, a small banana gives you carbs and fiber without making you feel stuffed.

Pair it with a little yogurt or nut butter for extra staying power.

Chia seeds

Chia seeds might be tiny, but they’re packed with magnesium to help your muscles relax before sleep.

A spoonful adds fiber, protein, and healthy omega-3s to your evening snack.

Soak chia in water or milk to make a gel or pudding.

That gel’s easy on your stomach and slows down digestion, which can help you feel satisfied through the night.

Try a simple chia pudding with milk, cinnamon, and a bit of honey.

Or stir a spoonful into herbal tea or yogurt about an hour before bed.

Start with just a tablespoon if you’re new to chia and drink extra water since those seeds soak up liquid fast.

If you have digestive issues or take blood thinners, check with your doctor first.

Black beans

Black beans before bed can add magnesium and protein to your evening.

Magnesium relaxes your muscles, and the protein helps keep you from waking up hungry.

Try a small bowl of black bean soup or toss beans into a salad or wrap.

Keep portions moderate to avoid stomach discomfort that might mess with your sleep.

Rinse canned beans to cut sodium, or soak and cook dried beans for better digestion.

Pair them with a light carb, like rice or whole-grain toast, to steady your blood sugar overnight.

If you have reflux or a sensitive stomach, test a small amount first.

Everyone’s digestion is different, so see what works for you.

Cashews

A small handful of cashews before bed gives you some magnesium.

Magnesium relaxes muscles and can gently support better sleep.

Cashews also have tryptophan, an amino acid that helps your body make serotonin and melatonin.

These brain chemicals help regulate your sleep cycle, though cashews alone aren’t a magic fix for sleep problems.

Stick to a tablespoon to a quarter cup—cashews are high in calories.

Pair them with a few whole‑grain crackers or a piece of fruit to balance carbs and protein, which helps tryptophan get to your brain.

If you’re allergic to nuts or watching your fat intake, try leafy greens or yogurt instead.

Store cashews in a cool, dry spot so they stay fresh and crunchy for your late-night snack.

Quinoa

Quinoa brings magnesium, protein, and fiber together in a small bowl.

That combo helps you feel full and keeps blood sugar steady, so you’re less likely to wake up hungry.

Cook half a cup of quinoa about an hour before bed for a light, nutritious snack.

Pair it with some yogurt or a few nuts for extra calcium and healthy fats that support relaxation.

Quinoa’s usually easy to digest and won’t sit heavy in your stomach.

If it doesn’t agree with you, just try a smaller portion or swap in another magnesium-rich snack.

Avocado

Try eating a small avocado before bed—you might boost your magnesium intake that way.

Magnesium helps your muscles relax and can calm your nerves, which honestly sounds like a win when you’re trying to sleep.

Avocados have those good fats that keep you satisfied, so you probably won’t wake up hungry in the middle of the night.

Just a few slices or a spoonful of mashed avocado does the trick. There’s really no need to eat the whole thing before bedtime.

You’ll snag some potassium and vitamin E too, which never hurts.

I’d keep the portion on the small side and maybe add a little protein or a whole-grain cracker if you want a more balanced snack.