Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle function, nerve function, and energy production. It has also been linked to improved sleep quality. Leona Lukwago, a nutritionist, gives tips on foods rich in magnesium that you can add to your diet for better sleep:

1. Spinach: Dark, leafy greens such as spinach are excellent sources of magnesium. You can include them in salads, smoothies, or cooked dishes.
2. Pumpkin seeds: These small seeds are not only rich in magnesium but also contain other nutrients such as zinc and iron. They make a great addition to salads, yogurt, or can be eaten as a snack.
3. Nuts: Almonds are not only a good source of magnesium but also provide healthy fats and protein. Cashews are another nut that contains magnesium. Enjoy them as a snack or add them to your meals for extra crunch.
4. Black beans: Legumes, such as black beans, are rich in magnesium and can be included in various dishes such as soups, stews, and salads.
5. Avocado: Avocado is a versatile fruit that contains magnesium along with other essential nutrients. Add slices to salads or spread it on whole-grain toast.
6. Bananas: Besides being a good source of magnesium, bananas also contain tryptophan, a precursor to serotonin, which can contribute to better sleep.
7. Dark chocolate: Opt for dark chocolate with a high cocoa content, as it contains magnesium and may have other health benefits. Consume it in moderation.
8. Quinoa: This whole grain is not only a good source of magnesium but also provides fiber and protein. Use it as a substitute for rice or as a base for salads.
9. Figs: Figs are a sweet and nutritious fruit that contains magnesium. Enjoy them fresh or dried as a snack or add them to yogurt and salads.
10. Salmon: Besides being a rich source of omega-3 fatty acids, salmon also contains magnesium. Include fatty fish like salmon in your diet for a nutrient boost.

Incorporating these magnesium-rich foods into your diet, along with maintaining a healthy lifestyle and sleep routine, can contribute to better sleep quality. It is always a good idea to consult with a healthcare professional for personalized advice on dietary changes.