When you’re flying across time zones or staying up late exploring new destinations, lack of sleep can leave you feeling groggy and irritable. Fortunately, there’s one nutrient that can help you sleep more soundly when you’re on the road, namely magnesium. 

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

How Magnesium Can Help You Sleep

“Magnesium is one of the most essential nutrients for sleep, especially when traveling, [when] you may be out of your routine,” says Melissa Mitri, M.S., RD, a 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 quiet your thoughts can be particularly helpful when traveling,” says Mitri. Whether dealing with jet lag or adapting to a new environment, this mineral can make all the difference in getting a good night’s rest.

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

Tips to Incorporate Magnesium into Your Diet

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

• Start Your Day with Whole Grains. Whole grains like oats and whole-wheat cereal are easy ways to work some magnesium into your morning. 
• Add Chia Seeds. If you have time before you leave, pack some magnesium-rich chia seeds in your bag. You can bring them to breakfast to sprinkle on top of cereal or yogurt.
• Order a Side of Spinach. Just ½ cup of cooked spinach delivers nearly 20% of the Daily Value for magnesium. Or order a leafy green spinach salad for a light, nutrient-packed lunch or dinner.
• Eat a Bean-Filled Burrito Bowl. Black and kidney beans are easy ways to score some extra magnesium. They’re also rich in fiber, a nutrient almost all of us could use more of for better digestion when traveling.
• Sip a Soy Latte. With 15% of the DV of magnesium per cup, soymilk is an easy way to get your fix. If hot drinks aren’t your thing, other soyfoods like edamame and tofu also provide magnesium.
• Snack on Nuts and Seeds. Almonds, cashews, peanuts and pumpkin seeds are convenient and portable snacks that pack a magnesium punch. For a magnesium-rich bedtime snack, pair them with a handful of blackberries, says Mitri.

Of course, eating right when you’re in transit isn’t always easy. If that sounds familiar, supplements can help. “A high-quality magnesium supplement, particularly magnesium glycinate, is beneficial for sleep,” Mitri says. “Magnesium glycinate is known for its calming properties and high bioavailability, making it an ideal choice for those looking to improve sleep quality.” 

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

Why Does Travel Impact Sleep?

If you toss and turn every time you travel, these might be the reasons.

• Time Zone Changes: Jet lag caused by crossing time zones can throw off your internal body clock. “Jet lag occurs when your circadian rhythm becomes misaligned with the local time, making it harder to fall asleep and wake up at appropriate times,” Mitri says. “This misalignment can leave you feeling groggy during the day and restless at night.”
• Stress and Anxiety: Planning travel itineraries and managing logistics can increase stress levels. “Travel can [also] bring on stress and anxiety as you adjust to a new environment that requires more focus and planning,” says Mitri. 
• Unfamiliar Sleeping Conditions: What do hotel rooms, shared accommodations, backseats of cars and airplane seats have in common? They’re all less than ideal for quality sleep. Often, they come with unfamiliar noises, lighting and bedding, which can interfere with your ability to relax and get a decent night’s sleep.

Other Helpful Tips

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

• Get Morning Sunlight: Research indicates that exposure to natural light in the morning can help reset your circadian rhythms. This may be especially helpful when adjusting to a new time zone.
• Stay Physically Active: “Keeping up with an exercise routine, even something simple like a walk or yoga session, can help regulate your sleep cycle,” says Mitri.
• Stick to Your Routine: Whether it’s reading a book, meditating or taking a hot shower, maintaining your usual bedtime routine can tell your brain that it’s time to relax and wind down.
• Pack Sleep Aids: If you have the luggage space, consider bringing an eye mask, earplugs or a white-noise machine to create a more sleep-friendly environment.

The Bottom Line

Travel can disrupt your sleep in myriad ways. The good news is, incorporating magnesium into your diet can help you conquer sleep-related challenges when traveling. Magnesium-rich foods and beverages like whole grains, spinach, legumes, soymilk, and nuts and seeds can help you wake up feeling refreshed and get the most out of your travel experience. When that’s not possible, taking a magnesium supplement can also help.

However, it’s not all about diet. Strategies like getting out in the morning sunlight, staying physically active and maintaining your bedtime routine can also help you sleep more soundly on the road. Now, go ahead and enjoy that vacation!