Difficult to have a good day after a night chopped by alarm clock or insomnia. Fatigue, irritability, drop in concentration … The consequences of poor sleep accumulate quickly. And when white nights are repeated, mental health as physical pay the price. Faced with this problem, some experts look at simple, accessible and sometimes surprising solutions, which could make the difference. This is precisely what Dr. Kunal Sood shared on Instagram: an easy to integrate food gesture in the evening routine and which could change your nights.
The doctor advises peanut butter to sleep better
On Instagram, the American doctor followed by 2.1 million people, has just shared unexpected advice for people who struggle to sleep: eating a spoon of peanut butter two hours before going to bed. “”It costs nothing, when it can help some people sleep“He says.
Recall that in France, sleep disorders would affect between 15 and 20 % of the population according to INSERM, 9 % of which suffer from a severe form strongly impacting daily life. With summer heat, the situation is often getting worse.
Why can peanut butter could promote falling asleep
According to Dr. Sood, this spread “Contains tryptophan, a precursor of serotonin, which has a calming effect on your brain“. This amino acid, which the body cannot make, must imperatively be brought by food.
As the dietitian-nutritionist Raphaël Gruman explained to us, “The tryptophan is a particularly interesting amino acid because it is a precursor of serotonin – hormone of happiness – itself essential for the synthesis of melatonin, sleep hormone “. A lack of tryptophan can therefore lead to a drop in morale and disrupt sleep.
Another advantage, peanut butter contains good fats that slow down the absorption of carbohydrates and stabilize blood sugar. “”The reason why you sometimes wake up at night is because of the peak and the sudden fall in blood sugar“Explains the doctor.
The criteria to choose it well and maximize its effects
To fully benefit from its properties, it is better to opt for a natural “peanut butter” the list of ingredients is limited to peanuts and, possibly, salt.
Conversely, industrial versions are often full of palm oil, sugar, rich corn syrup added to enhance the taste but without interest for health.
Please note, the “lightened” versions are not necessarily better: fat reduction is often accompanied by an addition of thickening and sugar.
What are the other habits that promote quality sleep?
In addition to feeding, several simple habits can improve the quality of sleep:
- Sleep in a fresh and ventilated room;
- Keep schedules to lift regular;
- Turn off the screens at least 40 minutes before bedtime and favor a calm activity;
- Avoid heavy meals and exciting such as coffee, tea or alcohol in the evening;
- Practice regular physical activity, in particular muscle strengthening exercises.
By combining all these factors, you will certainly find more peaceful nights, for a more restful sleep.