How pumpkin seeds and dates may hold the key to better sleep: Nutritionists reveal the secret behind it

If sleepless nights and anxious thoughts are keeping you awake, your late-night snack may hold more power than you think. Nutrition experts suggest that pairing humble dates with pumpkin seeds could provide a natural boost for better rest — thanks to their rich magnesium content.

Magnesium is not just another mineral on your supplement shelf. It plays a vital role in regulating nerve and muscle function, balancing blood sugar, strengthening bones, and even supporting heart rhythm. According to the Sleep Foundation, nearly half of adults and children are not meeting their daily magnesium requirements, which can contribute to restless sleep, fatigue, irritability, muscle cramps, and even increased risk of chronic illnesses.

Low magnesium levels have also been linked to poor sleep schedules. Studies cited by the Sleep Foundation found that higher magnesium intake is associated with deeper, longer sleep and reduced tiredness during the day. Older adults, in particular, showed improvements in falling asleep faster and staying asleep longer when magnesium supplements were added to their routine.

The Power Duo: Dates and Pumpkin Seeds
While supplements remain popular, experts recommend that food-based sources of magnesium may be a gentler and more enjoyable solution. Registered dietitian nutritionist Maddie Pasquariello told Real Simple magazine that a simple bedtime snack of a pitted Medjool date stuffed with pumpkin seed butter can deliver a powerful nutrient punch.

Pumpkin seeds, according to data from the U.S. Department of Agriculture, offer around 120 milligrams of magnesium in just two tablespoons, along with protein, fiber, and iron. Dates, meanwhile, bring natural sweetness along with B vitamins, potassium, and additional magnesium. Together, they not only ease hunger pangs before bedtime but may also help calm the body in preparation for restful sleep.

Peanut butter, almond butter, tahini, or even roasted pumpkin seeds can also be swapped in for variation, sleep experts suggest.

Not a Magic Cure, But a Helpful Ally
Experts caution that while magnesium can support relaxation, it is not a cure-all for deeper sleep troubles. “Magnesium-rich snacks before bed won’t necessarily address underlying sleep issues, since it may not be magnesium intake that’s to blame in the first place,” Pasquariello explained. Still, for most people, adding magnesium-rich foods before bedtime carries no downside and can be an easy way to test whether it improves rest.

Sports scientist Dr. Mark Kovacs added in his remarks to Fox News Digital that magnesium might not be a “magic bullet,” but for many people, it is “the missing link in their nighttime routine.” He noted that pairing magnesium with calming rituals such as sipping chamomile or rooibos tea, switching off screens early, and maintaining a cool sleep environment can significantly improve sleep quality.

How Much Magnesium Do You Really Need?
The Recommended Dietary Allowance (RDA) for magnesium varies between 310 and 420 milligrams per day depending on age, sex, and pregnancy status, according to the Office of Dietary Supplements. Given that deficiency is widespread, consciously including foods like leafy greens, beans, nuts, fish, dark chocolate, and of course pumpkin seeds and dates, may help close the gap.

Better sleep does not always require elaborate supplements or expensive therapies. Sometimes, the answer lies in your kitchen. By combining magnesium-rich foods such as dates and pumpkin seeds with good sleep hygiene practices, you may be able to quiet your mind and ease into a more restful night.

So, the next time you find yourself tossing and turning, consider reaching for a handful of pumpkin seeds and a sweet date — a natural, tasty path to calmer nights.