Having trouble getting off to sleep at night? Dr Alan Mandell might just have the solutions to your woes using things you may already have in your kitchen.
The motivational doctor, who boasts a huge 3.3 million followers on TikTok, is well-known for his valuable health and wellbeing tips, and his sleep advice is no exception. Dr Mandell (@motivationaldoc) has compiled a list of five sources of food that he believes could help you drift off faster.
“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 also noted these nuts are packed with healthy fats and protein, which will “keep you satisfied throughout the night”. Healthline concurs, meanwhile, stating: “Consuming adequate amounts of magnesium, in particular, may help improve sleep quality if you have insomnia.”
Next up, Dr Mandell spotlighted Greek yoghurt, explaining it’s high in protein and can stabilise blood sugar levels to “help promote fullness. He explained: “It also contains tryptophan – an amino acid that aids in the production of serotonin, a neurotransmitter that converts into melatonin produced by your pineal glands.”
Amerisleep also endorses this food as a sleep aid, noting: “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 have become a hot topic for their nifty natural melatonin content, said to regulate the sleep-wake cycle.
“Consuming cherries or drinking cherries before bed have been shown to improve the quality and duration of sleep,” detailed Dr Mandell, with Healthline fortifying the claim: “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.”
Taking the fourth spot on Dr Mandell’s list are eggs. Touting a similarity with other protein-rich foods, he stated: “Hard-boiled eggs are packed with protein and contain amino acid, tryptophan, which promotes the production of serotonin and melatonin, which supports sleep.”
LiveStrong chimes in with a cautionary note, however: “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.”
Wrapping up, Dr Mandell acclaimed herbal teas for their soothing influence, decreeing them an “excellent selection for a relaxing bedtime routine”. Highlighting chamomile and lavender, Dr Mandell surmised: “These are caffeine-free and help promote sleep and give you a lot of relaxation.”
Healthline further confirms: “Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.” One appreciative fan joked: “Watching this at 6am on no sleep.” And another simply wrote: “Thank you.”