Having trouble nodding off at night?
Well one doctor might just have the solution to your woes – and it’s likely already in your kitchen.
Dr Alan Mandell is well-known for imparting crucial health and wellbeing advice to his impressive 3.3 million TikTok followers, and his sleep-enhancing tips are no exception. Dr Mandell, known as @motivationaldoc on the website, has compiled a list of five foods that he believes could assist you in falling asleep swiftly.
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“These serve as a healthy late snack to help you sleep deeply,” he began. Starting with almonds, Dr Mandell stated: “They’re a great choice as they contain magnesium, which helps relax your muscles and promote sleep.”
He added that these nuts are also packed with healthy fats and protein which will “keep you satisfied throughout the night”
Healthline further explains: “Consuming adequate amounts of magnesium, in particular, may help improve sleep quality if you have have insomnia.”
Next up, he spotlighted Greek yoghurt, something he pointed out is also high in protein and can balance blood sugar levels to “help promote fullness”. Dr Mandell added: “It also contains tryptophan – an amino acid that aids in the production of serotonin, a real transmitter that converts into melatonin produced by your pineal glands.”
Amerisleep also emphasises the benefits of this food, as he stated: “Greek yogurt is a good source of protein, calcium, and vitamin B12, which are helpful for restful sleep. Fortified kinds of yogurts can also be good sources of vitamin D, potassium, and other nutrients.”
Cherries are next on the menu for their natural content of melatonin, the hormone that helps regulate sleep cycles. The doctor noted: “Consuming cherries or drinking cherries before bed have been shown to improve the quality and duration of sleep,”.
Healthline supports this claim, stating: “Tart cherry juice provides modest amounts of a few important nutrients, such as magnesium phosphorus, and potassium. Additionally, it’s a rich source of antioxidants.”
Eggs make it to the fourth spot on Dr Mandell’s list. In terms of other food sources, he pointed out: “Hard-boiled eggs are packed with protein and contain amino acid, tryptophan, which promotes the production of serotonin and melatonin, which supports sleep.”
However, LiveStrong cautions that “it’s possible that eating eggs at night may keep you awake if you have any gastrointestinal issues. However, for many people, eating eggs before bed causes drowsiness and may aid in getting a good night’s sleep.”
To wrap up, Dr Mandell highlighted herbal teas for their soothing impact on the body, making them an excellent pick for a relaxing nighttime ritual. Citing chamomile and lavender as prime examples, he said: “These are caffeine-free and help promote sleep and give you a lot of relaxation.”
Adding to this, Healthline mentions: “Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.”
One thankful follower humorously remarked: “Watching this at 6am on no sleep.” Meanwhile, another succinctly expressed their gratitude with a simple: “Thank you.”