Does your child struggle to wind down at night? Do they feel restless, wake up frequently, or complain of muscle cramps? They could be low in magnesium, a mineral essential for relaxation and deep sleep.

Many children—especially those with stress, anxiety, or hyperactivity—are unknowingly magnesium deficient. The good news? A simple dietary boost can make a huge difference in sleep quality.

Why It Matters

Magnesium is often called “nature’s relaxant” because it:

✔ Calms the nervous system by lowering stress hormones.
✔ Supports melatonin production to help children fall asleep faster.
✔ Relaxes muscles, reducing restlessness and night wake-ups.

Low magnesium levels can lead to:

– Difficulty falling asleep
– Restlessness and leg cramps
– Increased stress and anxiety
– Waking up too early

What You Need to Know

Signs of Magnesium Deficiency in Kids & Teens:

• Fidgeting, restless legs, or muscle twitches
• Anxiety, irritability, or trouble concentrating
• Trouble falling or staying asleep

Best Magnesium-Rich Foods for Kids:

✔ Leafy greens (spinach, kale, Swiss chard)
✔ Nuts & seeds (almonds, pumpkin seeds)
✔ Whole grains (oats, quinoa, brown rice)
✔ Bananas and avocados

A Relaxing Magnesium Bedtime Routine:

✔ Warm Magnesium Bath: Add Epsom salts (rich in magnesium sulfate) to a warm bath 30 minutes before bed.
✔ Magnesium-Rich Bedtime Snack: A handful of almonds or a banana before bed can help support relaxation.

How to Implement Change

Tonight’s Action Step: Try adding magnesium-rich food or an Epsom salts bath to tonight’s bedtime routine. You could also try a magnesium supplement: for teens, start with 100mg at night, and for
younger children, start with 50mg – this can be a real game changer.

📌 Next email: The Best Bedtime Snacks for Deep Sleep

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team