The #1 nutrient that helps you sleep when you’re traveling, according to a dietitian

Reviewed by dietitian Karen Ansel, MS, RDN

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When you’re flying across time zones or staying up late exploring new destinations, a lack of sleep can leave you feeling dizzy and irritable. Luckily, there’s one nutrient that can help you sleep better when you’re on the go: magnesium.

Read on to discover how magnesium can help you toss and turn less, ways to incorporate it into your diet, and other strategies to combat travel-related sleep problems.

Related: Should you take magnesium to sleep better? This is what doctors say

How magnesium can help you sleep

“Magnesium is one of the most essential nutrients for sleepespecially when you’re traveling, (when) you might be out of your routine,” says Melissa Mitri, MS, RDa registered dietitian and owner of Melissa Mitri Nutrition.

This mineral promotes sleep in several ways. “Magnesium regulates melatonin, the hormone that controls your sleep-wake cycle, making it easier to maintain a healthy circadian rhythm,” says Mitri. It also activates the sleep-regulating neurotransmitter gamma-aminobutyric acid (GABA), which slows brain activity and calms the nervous system.

That’s not all. “Magnesium’s ability to reduce anxiety and calm your thoughts can be particularly helpful when traveling,” says Mitri. Whether you’re dealing with jet lag or adjusting to a new environment, this mineral can make all the difference to a good night’s sleep.

Research even shows that magnesium supplementation can relieve stress and improve sleep quality. This can provide sleep support for travelers who feel anxious or overwhelmed. Magnesium can be even more effective when combined with melatonin and B vitamins. In a small study, people with insomnia who took a supplement containing a combination of magnesium, melatonin, folic acid and vitamins B6 and B12 one hour before bed every day for three months experienced less insomnia. insomnia.

Related: What I did for a week for better sleep

Tips for including magnesium in your diet

“There are plenty magnesium-rich foods that are easy to incorporate into meals and snacks throughout the day,” says Mitri. Try these foods for more sleep-supporting magnesium when you’re away from home.

• Start your day with whole grains. Whole grains such as oats and whole grains are easy ways to get some magnesium into your morning.

• Add chia seeds. If you have time before you leave, pack some magnesium-rich foods chia seeds in your bag. You can take them with you for breakfast and sprinkle them over cereal or yogurt.

• Order a side of spinach. Only ½ cup cooked spinach provides almost 20% of the daily value for magnesium. Or order a leafy green spinach salad for a light, nutritious lunch or dinner.

• Eat a bean-filled burrito bowl. Black and kidney beans are easy ways to get some extra magnesium. They’re also rich in fiber, a nutrient that almost all of us could use more of better digestion while traveling.

• Drink a soy latte. With 15% of the RDA of magnesium per cup, soy milk is an easy way to get your fix. If hot drinks aren’t your thing, other soy products like edamame and tofu also provide magnesium.

• Snack on nuts and seeds. Almonds, cashew nuts, peanuts And pumpkin seeds are convenient and portable snacks with a magnesium punch. For a magnesium-rich bedtime snack, pair them with a handful of blackberries, says Mitri.

Of course, it’s not always easy to eat well when you’re on the road. If that sounds familiar, supplements can help. “A high-quality magnesium supplement, especially magnesium glycinate, is beneficial for sleep,” says Mitri. “Magnesium glycinate is known for its calming properties and high bioavailability, making it an ideal choice for people looking to improve sleep quality.”

Mitri recommends taking magnesium supplements 30 to 60 minutes before bedtime for optimal effects. However, be sure to talk to your health care provider before starting any new supplement, especially if you have underlying health conditions.

Related: What to eat and drink if you haven’t had enough sleep, according to a dietitian

Why does traveling affect sleep?

If you find yourself tossing and turning every time you travel, these could be the reasons.

• Time zone changes: Jet lag caused by crossing time zones can confuse your internal body clock. “Jet lag occurs when your circadian rhythm no longer matches local time, making it harder to fall asleep and wake up at the right times,” says Mitri. “This misalignment can make you feel dizzy during the day and restless at night.”

• Stress and anxiety: Planning travel routes and managing logistics can increase stress levels. “Travel can (also) bring stress and anxiety as you adapt to a new environment that requires more focus and planning,” says Mitri.

• Unknown sleeping conditions: What do hotel rooms, shared accommodations, car back seats and airplane seats have in common? None of them are ideal for a good night’s sleep. They are often accompanied by unfamiliar noises, lights, and bedding, which can hinder your ability to relax and get a good night’s sleep.

Related: Four ways to get a better night’s sleep, according to an expert

Other useful tips

While magnesium can support sleep, it’s not the only way to combat travel-related sleep problems. These strategies can help you get the rest you need.

• Get Morning Sunlight: Research shows that exposure to natural light in the morning can help reset your circadian rhythms. This can be especially useful when adjusting to a new time zone.

• Stay physically active: “Maintaining an exercise routine, even something as simple as a walk or yoga session, can help regulate your sleep cycle,” says Mitri.

• Stick to your routine: Whether you read a book, meditate, or take a hot shower, keeping your usual bedtime routine can tell your brain that it’s time to relax and unwind.

• Packing sleeping pills: If you have enough luggage space, consider bringing an eye mask, earplugs, or a white-noise machine to create a more sleep-friendly environment.