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Eat 1 Tablespoon Before Bed to Fall Asleep Faster | Dr. Mandell

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If you struggle to fall asleep or wake up throughout the night, adding just one tablespoon of peanut butter 30 to 60 minutes before bed can make a big difference. Peanut butter supplies tryptophan, magnesium, healthy fats, and B-vitamins that help calm your nervous system and support melatonin production. When combined with a small amount of healthy carbohydrates, more tryptophan enters the brain to support deeper sleep.

Peanut butter provides magnesium that helps activate the parasympathetic nervous system, supports GABA receptors in the brain, reduces nighttime cortisol spikes, and promotes a sense of relaxation. The protein and healthy fats also help stabilize blood sugar through the night, preventing those sudden cortisol surges that wake many people up.

Use regular creamy peanut butter. Natural peanut butter with no added sugar is ideal. One tablespoon is enough.

PubMed Research:
• Tryptophan improves sleep onset and reduces sleep latency in people with insomnia
PubMed ID: 6764927, 3090582
PubMed

Meta analyses and reviews show that tryptophan supplementation can improve certain components of sleep quality
PubMed ID: 33942088, 8181612
PubMed

Magnesium supplementation improves insomnia measures and can reduce nighttime cortisol in older adults
PubMed ID: 23853635, 33865376
PubMed

Dietary tryptophan and vitamin B6 together support serotonin production, which is involved in mood and sleep regulation
PubMed ID: 23306210, 28799778
PubMed

Melatonin, magnesium, and zinc have been shown to improve primary insomnia in older adults
PubMed ID: 21226679
PubMed

DISCLAIMER

This video is for educational purposes and does not replace medical advice. Speak with your health care provider before making any changes to your diet or supplements.

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Please share this video with your friends and family. Wishing you and your family many Blessings! ❤️???????? Dr M

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Category
Medical
Tags
sleep faster, fall asleep fast, peanut butter sleep
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