Sleep like baby with dried apricots: Magnesium, potassium for better rest

Struggling to get a good night’s sleep? You might want to consider reaching for a handful of dried apricots. Health Digest describes in a recent article that packed with magnesium and potassium, these tiny fruits could be your natural ticket to better rest. 

Magnesium, often praised for its sleep-enhancing benefits, is becoming a popular choice among light sleepers seeking better rest. A 2021 study published in Sleep highlighted magnesium’s role in improving sleep quality, particularly for those struggling with sleep disorders. Researchers found that after more than 15 years of daily magnesium supplementation, individuals taking high doses (195.8 milligrams per 1,000 calories) reported longer, more restful sleep.

In 2024, a study published in Frontiers in Endocrinology examined the effects of combining magnesium with potassium to combat insomnia in diabetics. Participants who took magnesium, potassium, or a combination of both experienced improvements in their sleep hormone levels, showcasing the potential power of this nutrient duo.

But you don’t have to rely solely on supplements for better sleep. Foods rich in magnesium and potassium, such as dried apricots, can help too. A cup of dried apricots contains 41.6 milligrams of magnesium and 1,510 milligrams of potassium. Considering the recommended daily intake of magnesium for adults is between 310 to 420 milligrams, and for potassium between 2,600 and 3,400 milligrams, dried apricots can be a convenient, sleep-supporting snack.

However, moderation is key. Rachel Gargano, chief registered dietitian at Live It Up, cautioned, "One cup of dried apricots contains more than 300 calories and almost 70 grams of sugar." She explained that "eating one cup of dried apricots may be pretty easy since they are dehydrated and compact," likening it to consuming "around 12 whole apricots."

If you're seeking to boost your magnesium and potassium intake without overindulging, Gargano recommends opting for whole fruit. Fresh apricots provide magnesium and potassium in smaller amounts but can help you feel fuller due to their higher water content. She also recommends nuts, beans, and leafy greens, which are rich in magnesium.

For those still craving dried apricots, Gargano advises consuming only a quarter cup and pairing them with protein, such as nuts or yogurt, to make a more satisfying, magnesium-rich snack.

While dried apricots offer several health benefits, such as being low in fat and providing iron, they can also cause digestive issues if consumed in excess. "Too many dried apricots at one time would not be a comfortable experience for most people, with gas, bloating, and even diarrhea as the most common side effects," Gargano warned. This discomfort is partly due to sorbitol, a sugar alcohol found in dried apricots that can cause a laxative effect.

Despite these potential issues, the benefits of dried apricots, including their iron content, which may reduce restlessness, make them a worthwhile addition to a balanced diet. A 2023 review in Clinical and Translational Neuroscience suggested that higher iron consumption may alleviate restless sleep, though more research is needed, particularly in adults.

As with any food or supplement, moderation is key to reaping the sleep benefits without unwanted side effects.

By Naila Huseynova