Magnesium deficiencies are the second most common deficiency in developed countries, the first being Vitamin D. This deficiency can be fixed through dietary changes, or can be supplemented. Magnesium can help lower blood pressure, help with sleep, and reduce depression. The standard dose to supplement is 200-400mg.
Studies have shown magnesium to help with sleep quality in individuals with poor sleep quality. Nearly 50% of older adults have insomnia, with difficulty in getting to sleep, early awakening, or feeling unrefreshed on waking. Dietary magnesium supplementations brought about statistically significant increases in sleep time and sleep efficiency.
Foods high in magnesium include dark leafy greens (raw spinach), nuts and seeds (squash and pumpkin seeds), fish (mackerel), beans and lentils (soy beans) and whole grains (brown rice), avocados, low-fat dairy, bananas, dried fruit and dark chocolate.