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New Delhi: For many people, falling asleep is only half the battle. Waking up in the middle of the night, struggling to drift back to sleep, or lying awake with a racing mind has become a common problem.
While some turn to sleep supplements or medications, nutritionist Deepsikha Jain says a simple bedtime food habit may naturally support better sleep.
In a recent Instagram video, Jain shared that eating a small spoonful of protein peanut butter before bed could help reduce midnight wake-ups and improve overall sleep quality.
According to her, one of the key reasons people wake up around 2 am or 3 am is a sudden drop in blood sugar levels during the night.
“The reason why you are waking up at midnight or 3 am is because your blood sugar is crashing, and eating protein peanut butter butter can actually stabilise your blood sugar and stop the blood sugar crash,” she explained.
protein peanut butterbutter contains healthy fats and protein, which digest slowly and may help maintain stable energy levels overnight. This can potentially prevent sudden glucose fluctuations that interrupt sleep.
Jain also highlighted the presence of tryptophan in peanut butter — an amino acid linked to serotonin production in the brain. Serotonin is commonly associated with relaxation and emotional calmness, both of which play an important role in healthy sleep patterns.
In addition, peanut butter contains magnesium, a mineral often connected with muscle relaxation and nervous system support. Magnesium-rich foods are frequently recommended as part of a calming nighttime routine because they may help the body relax before sleep.
“Peanut butter is a rich source of tryptophan and magnesium — two nutrients extremely important for deep sleep because they can actually help produce the calming hormone serotonin and can help you sleep like a baby,” Jain said.
The nutritionist clarified that the idea is not to consume large amounts. Even a small serving before bed may help some people sleep more comfortably and reduce frequent nighttime awakenings.
While peanut butter is not a cure for chronic insomnia or serious sleep disorders, experts often recommend combining balanced nutrition with good sleep habits such as limiting screen time, reducing caffeine intake late in the day, and maintaining a consistent bedtime routine.
