Whole milk and low-fat milk provide a generous amount of magnesium. According to Healthline, a 250 ml glass of milk contains about 24-27 mg of magnesium. Dairy products are also among the best sources of calcium for health, along with nutrients like tryptophan and GABA, which help relax the body and reduce stress. The protein in milk provides stable energy, preventing hunger during sleep.

Hot chocolate is a source of magnesium. About 28 g of pure chocolate contains nearly 65 mg of magnesium, equivalent to 20% of the daily recommended magnesium intake for adults. Chocolate is made from cocoa beans, which contain many beneficial plant compounds called flavonoids. Flavonoids can reduce inflammation, help protect nerves, and improve sleep quality.

Kale smoothies have a low glycemic index, provide fiber for the digestive system, contributing to blood sugar control and stabilizing the gut-brain axis. 125 g of blended kale contains 5 mg of magnesium; adding a few nuts or unsweetened milk can increase the magnesium content of this drink.

Brown rice tea provides magnesium, with about 86 mg of magnesium in a 250 ml cup. The abundant magnesium in brown rice acts as a nerve-calming mineral, helping stabilize heart rate and prevent startling awake in the middle of the night. It is also a nutrient-rich whole grain, containing nutrients like: B vitamins, vitamin E, iron, and zinc. The glycemic index of this tea is low, not affecting blood sugar levels throughout the night, according to Very Well Health.

Soy milk contains many nutrients including: folate, calcium, potassium, zinc, and magnesium. A 250 ml glass of soy milk can contain 61 mg of magnesium, 15% of the body's daily magnesium requirement. Soybeans are also one of the few plant sources that provide high-quality protein (containing all essential amino acids in the amounts the body needs). Soy milk aids good sleep due to its high content of tryptophan and isoflavones. Tryptophan is an amino acid that stimulates the production of serotonin and melatonin (sleep-regulating hormones), creating a gentle feeling of relaxation.

By Anh Chi (Compiled)

Photos: Anh Chi, AI, Ngoc Dung