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Eat This Before Bed — Fall Asleep Faster Tonight | Dr. Mandell

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Millions of people struggle to fall asleep or stay asleep, and many turn to medications when the real issue may be biochemical. In this video, I explain how a simple nighttime food can support your body’s natural sleep pathways and help you relax, fall asleep faster, and sleep more deeply.

Certain foods contain tryptophan, an amino acid the brain uses to produce serotonin and melatonin. Serotonin helps calm the nervous system, while melatonin regulates the sleep wake cycle. This snack also provides calcium, which plays a role in helping the brain use tryptophan more efficiently. In addition, beneficial bacteria in fermented foods support the gut brain connection, which influences neurotransmitters involved in mood, relaxation, and sleep quality.

Adding fiber rich berries provides prebiotics that feed healthy gut bacteria, further supporting this gut brain communication. A small amount of Ceylon cinnamon may also help support healthy blood sugar regulation overnight, which is important because nighttime blood sugar fluctuations can disrupt sleep and cause early awakenings.

This is a simple, natural way to give your brain the raw materials it uses to create a calmer state before bed.

How to use
One cup plain yogurt
Small handful of berries
Half teaspoon Ceylon cinnamon
Eat about 45 to 60 minutes before bed

Always listen to your body and speak with your healthcare provider if you have medical conditions.

RESEARCH REFERENCES

Peuhkuri K, Sihvola N, Korpela R. Diet promotes sleep duration and quality. Nutrition Research. 2012. PMID: 22516796.

Bravo JA, Forsythe P, Chew MV, et al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression. Proceedings of the National Academy of Sciences USA. 2011. PMID: 21876150.

Benton D, Donohoe R. The effects of nutrients on mood. Public Health Nutrition. 1999. PMID: 10610070.

Riemersma van der Lek RF, et al. Effect of bright light and melatonin on cognitive and noncognitive function in elderly residents. JAMA. 2008. PMID: 18779265.

Anderson RA, Broadhurst CL, Polansky MM, et al. Isolation and characterization of polyphenol type A polymers from cinnamon. Journal of Agricultural and Food Chemistry. 2004. PMID: 14995106.

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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 help, fall asleep fast, natural sleep remedy
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