A spoonful of common diet staple an hour before bed ‘helps you sleep better' – plus 5 other hacks
Well, you aren't alone, Brits are one of the world's most sleep deprived countries - as we average just six and a half hours of kip per night, stats show.
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Thankfully, a scoop of this everyday food might be the answer, and it's probably already in your cupboard.
A doctor has claimed that scoffing a spoonful of peanut butter an hour before bed could help you sleep right through the night.
'This is because it contains tryptophan, an amino acid vital for the production of serotonin, which can have a calming effect on your brain,' said Dr Kunal Sood, US-based anaesthesiologist.
It also packs healthy fats, which help keep your blood sugar stable, a key factor in preventing those annoying 3am wake-ups.
'Lastly, peanut butter also contains magnesium, which has been shown to also relax you and improve sleep quality,' Dr Sood explained in a recent TikTok video.
Although there's no research on the effects of peanut butter on sleep specifically, some studies back the idea that tryptophan-rich foods can improve sleep.
That's because tryptophan can be turned into a molecule called 5-HTP, which your body uses to make serotonin and melatonin.
Serotonin helps regulate mood, thinking and sleep, while melatonin is the hormone that controls your sleep–wake cycle.
But a 2024 study found peanut butter didn't help sleep.
Although the research, published in the International Journal of Exercise Science, only tested 40 firefighters, who often have disrupted sleep anyway, so the results might not apply to everyone.
Your ultimate sleep toolkit in 13 steps - from recording snoring to daylight hack
Dr Sood was reacting to a viral video posted by 29-year-old Kat Eilonwy from Pennsylvania, US, which has now racked up 1.8million views.
She said: 'So, apparently eating a spoon of peanut butter before bed helps drop your cortisol levels to help you sleep.'
Cortisol, often called the 'stress hormone' can mess with your sleep if levels are too high in the evening.
Previous research, including the 2021 ARISTOTLE study, has linked regular peanut butter consumption to lower cortisol levels, along with reduced anxiety and depression.
Commenters were quick to back the nut butter hack.
One wrote: 'I discovered that a spoonful before bedtime helps me sleep through the night.'
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Another said: 'Every night I take one slice of bread, slap some PB on it and fold it in half. I'm always asleep within 30 minutes of eating that.'
A third added: 'It works! I've been doing it for three months, doing it to help my stomach when I couldn't sleep and noticed I slept better after a spoonful of peanut butter.'
Dr Sood's followers also agreed. One said: 'I have trouble sleeping almost every night. Peanut butter has helped me a lot.'
Another added: 'Wow okay good reason to eat peanut butter.' And a third added: 'I thought I was the only one who did this!'
Peanut butter, or just peanuts, has also been linked to a reduced risk of type 2 diabetes and bowel cancer.
But Dr Sood warned: 'It is worth noting while peanut butter may help some people sleep, it is not for everyone.'
As one unlucky commenter put it: 'Dammit, I'm allergic to peanuts.'
5 other sleeping hacks
The NHS says we should all aim for seven to nine hours a night — but even the best sleepers struggle sometimes.
For most of us, a proper night's kip feels like the ultimate prize. So how do you actually get it?
Here are some well-known hacks which might be worth a try:
1. The military hack
Used by soldiers to fall asleep in just 2 minutes, this technique involves relaxing your entire body step-by-step, starting with your face, then your shoulders, arms, and down to your legs. Clear your mind and take slow, deep breaths. It is meant to work, even if you're lying in a noisy room.
2. The melatonin boost
Melatonin is the hormone your body makes to signal bedtime. You can help it along by dimming lights an hour before sleep and avoiding screens. In the UK, melatonin supplements aren't sold over the counter—you need a prescription to get them.
3. Cool down to nod off
Your body needs to drop its core temperature to fall asleep easily. Which can be a bit of an issue in the summer. Keep your bedroom cool, around 18C is perfect, and use breathable bedding. Cooler temps help you drift off faster and get deeper sleep.
4. Cut caffeine after midday
That afternoon cuppa might keep you wired when you should be winding down. At least eight hours should pass between your last hit of caffeine and bedtime. Try switching to decaf or herbal teas after lunch to avoid a late-night buzz.
5. Breathe and relax
Try slow, deep breathing or a quick meditation before bed. It calms your mind and body, making it easier to switch off and drift off.
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