Swiss Chard for a source of magnesium to help with sleep
Sleep troubles are common for women over 40 and eating greens are a source of magnesium that helps with relaxation.

Magnesium – The Mineral for Women Over 40 Who Have Sleep Troubles

Are you having sleep troubles? Getting to sleep and staying asleep is a struggle for women in midlife.  One nutrient may be the key to getting the quality of sleep you need and that is the mineral magnesium.

I use to suffer frequently with irritability, inability to fall asleep and frequent headaches and digestive discomfort.

I knew that stress played a big role but it took some research and confirmation from a naturopathic doctor that magnesium deficiency was also playing a big role in my symptoms.

"If only I could get to sleep and stay asleep."  That feeling of tension as you lie there waiting to drift off. 

Some nights you are happy to sleep all the way until morning.  

But what about the night you can't.  Maybe sleep troubles are more frequent than you would like. 

Your energy is suffering and you wish you could change it.

Not feeling your best self so you can enjoy your life and be fully present with your friends and family can make life very challenging.

The Problem with Our Food

One of the main minerals required for plant growth is magnesium. There are a total of 17 minerals required.

However, there are only three minerals that are used in the modern fertilizers which are potassium, nitrogen and phosphorus.

Why do we suffer from a lack of this one nutrient, magnesium. For one thing it plays a huge role in our overall health.

Most of us do not eat near enough foods containing magnesium and due to industrialization, the soil is not as enriched with this mineral as it once was.

There is a lack of crop rotation, erosion and continuous use of chemical fertilizers, pesticides and herbicides which have prevented the ability of the soil to restore the nutrients needed for healthy crops.

Also if you use a water softener then you would want to use other water for drinking such as spring water since the sodium content in the water softener will hinder magnesium levels in your blood when consumed.

The Role of Magnesium

Swiss Chard for a source of magnesium to help with sleep

Sleep troubles are common for women over 40 and eating greens are a source of magnesium that helps with relaxation.

The role of magnesium in your body is numerous and 800 different roles have been identified.

No wonder so many health conditions are linked to its deficiency.

Our cellular energy depends on enzymes but these enzymes depend on magnesium to do their job.  Magnesium helps with detoxification and your liver detoxifies when you are sleeping.

Here is a list of just a few conditions that magnesium plays a role in:

  • inflammation, 
  • muscle tension,
  • high blood pressure,
  • anxiety and stress,
  • blood sugar sensitivities,
  • vitamin D deficiencies,
  • adrenal fatigue,
  • migraines and headaches,
  • insomnia

The list is much larger but for you, I am sure you can relate to at least one of them.

However, I do want to concentrate on sleep troubles.

Sleep is so important for energy restoration, cellular repair and detoxification.

The more stressed you are, the more magnesium you use up and the harder it is to fall asleep and stay asleep.

Magnesium plays a role in the production of melatonin which is the hormone that regulates your sleep and wake cycle.

Also if you are experiencing tension in your digestive tract, it will be difficult to fall asleep or stay asleep. So you may want to look at the root cause which could be stress or a diet deficiency.

3 Foods Rich In Magnesium

Here are some foods that are a good source of magnesium:

  • Swiss Chard
  • Kale
  • Collard Greens
  • Asparagus
  • Nuts
  • Whole grains
nuts, and seeds

Eating your foods from an organic source will help with improved nutrient density due to better soil quality and lack of herbicidal sprays. However, if you cannot get organic, you can always take a magnesium supplement.

Also you will need to be able to break down and absorb your food properly with sufficient enzymes and stomach acid in order to absorb the magnesium through your small intestines.

So if you are using an antacid, you need to be aware that they will hinder your ability to absorb magnesium into your body because you will not be able to efficiently dissolve it in your stomach.

Stress will also hinder your body's ability to produce sufficient hydrochloric acid and enzymes for proper absorption.

 Additionally, any gastrointestinal inflammation will impede your ability to have sufficient magnesium for your overall health.

Supplementing with Magnesium

This is why I believe that supplementation is so important and why I always recommend this supplement as a main foundational supplement in your cupboard for sleep troubles.

The one that has helped me with tension and improved sleep is magnesium bis-glycinate. This is magnesium bound to an amino acid called glycine to help with absorption.

A study in 2016 showed that magnesium bis-glycinate absorbed better than the other forms of magnesium you may have taken called magnesium citrate or magnesium oxide.

Please visit my Fullscript Supplement Dispensary to order your magnesium and get it delivered straight to your door.

So if you are having sleep troubles, I would suggest keeping a food journal to see how many magnesium containing foods you are getting into your diet and consider supplementation.

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A woman not able to sleep.

Say goodbye to fatigue, and crankiness, and wake up to a healthy way of eating.  RECIPE BELOW

Banana Oat Muffins

Photo by Isabella on Unsplash


1 ¾ cup oat bran
½ cup light buckwheat flour (or other flour or flour blend of choice)*
¼ cup coconut sugar
1 tbsp baking powder
¼ cup ground flax seeds
1 tsp cinnamon
1 cup milk (or unsweetened coconut or almond milk)
2 large eggs
½ cup raw honey
3 tbsp olive oil
2 mashed bananas
¼ cup chopped nuts
½ cup raisins

Combine dry ingredients and add milk, eggs, honey and oil. Mix until moistened. Add bananas to mixture and keep in fridge overnight.

It’s important to let the batter sit overnight to soften the oat bran. You will be glad you did!

 In the morning, preheat oven to 425°F, add nuts and raisins to the batter.  Divide evenly into 12 large muffin cups or 24 mini-muffin cups. Bake for 15 to 17 minutes. Enjoy a waited all night for these!

*Some other options include light spelt flour, oat flour (you can blend oats in your blender to make this), or Kamut flour.  If you’re gluten-free, you could use a gluten-free blend.    

Client Support

I provide all my clients with easy access to magnesium bis-glycinate through my online dispensary and it get delivered right to your door. (I earn a small commission on products sold.)

You can create your own account here.

Let me know if you have any questions in the comments!


Goh Norman, Magnesium, A Complete Primer, Toronto, CanPrev; 2018

Pawlick, Thomas F., The End of Food. Vancouver; Greystone Books; 2006

Yingting Cao, Shiqi Zhen, Anne W. Taylor, Sarah Appleton,... Zumin Shi (2018.09.21), Magnesium Intake and Sleep Disorder Symptoms,Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up LINK:

This Post Has 8 Comments

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    1. Luana Flacco

      Thank you for your comment. I am glad you found it helpful.

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  5. Melanie O'Brien

    I take magnesium every night. I used to get a lot of leg cramps and find magnesium helps reduce this. Great article!

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      Yes, magnesium is great for cramps. Glad you found relief! Thanks for the comment. 🙂

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