Peanut butter will help you sleep better, says US doctor

Health benefits of peanut butter: Healthy fats and protein in peanut butter digest slowly, providing steady energy and preventing glucose crashes during the night (Image: Pexels)

At the end of the day, when the last cup of herbal tea has been sipped and the world finally leans into stillness. You hit the bed, hoping sleep should come as naturally as breath. Yet many times it doesn’t. You toss and turn and may even try putting your phone away and close your eyes, still sleep is a far cry. Among the many remedies and rituals you turn to for sleep, from warm turmeric milk to meditation, one favourite food is finding its place in this hallowed list: Peanut butter.

Yes, the same creamy spread that finds its way into school tiffins and toast slices is now being talked about in clinics and research labs for an altogether different reason, it’s potential to nudge the body to restful slumber.

Among those speaking about its benefits is Dr Kunal Sood, a board-certified physician in the United States. In his recent Instagram reel, he remarked that a small spoon full of peanut butter before bed might offer more than just comfort. It could offer good sleep.

Also read | What makes peanut butter the healthiest breakfast spread?

Peanut butter health benefits: healthy fats and protein in peanut butter digest slowly, providing steady energy and preventing glucose crashes during the night (Image: Pexels)

Peanut butter, he explains, contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin, the very chemicals that govern your sleep-wake cycle. But there’s more to the story.

Five reasons why eating peanut butter at night might help you sleep better:

1. It helps your mind slow down: Peanut butter offers tryptophan, a naturally calming compound. When eaten with a carbohydrate like a banana or whole grain toast, tryptophan absorption is improved, allowing the body to ease into  rest.

2. It gives a boost of magnesium: Magnesium is a mineral that calms nerves, relaxes muscles and can prevent nighttime restlessness. While small, the magnesium in 2 tablespoons of peanut butter might make a subtle difference, especially for those prone to cramps or shallow sleep.

3. It keeps blood sugar levels from dipping: One reason for waking up at odd hours is an unexpected drop in blood sugar. The healthy fats and protein in peanut butter digest slowly, providing steady energy and preventing glucose crashes during the night.

Also read | From heart health to improved brain function, here's why you should eat peanuts

4. It may curb late night cravings: If hunger strikes just as your head hits the pillow, peanut butter might be a satisfying protein rich remedy. It’s filling without being heavy, helping to avoid post- dinner rummaging.

5. It becomes a comforting ritual: Sometimes, it’s not just about nutrients. The very act of a calm, repeated bedtime ritual, like a spoonful of peanut butter, can signal to the body that it’s time to lie down. Familiarity, after all, is its own kind of medicine.

What does the science say:

While  this bedtime remedy might sound promising, it’s worth noting that not all studies find dramatic results. A clinical trial conducted by researchers at the Department of Kinesiology Augusta university in the United States, studied peanut butter’s effects on 40 full-time firefighters, people with disrupted sleep due to regular shifts.

Over seven weeks, one group consumed 2 tablespoons of peanut butter, each night before bed. Using wrist trackers and daily self reports on move, alertness, and sleep patterns, researchers found no statistically significant improvements and sleep quality or duration compared to the control group .

Still scientists acknowledge that while peanut butter contains sleep-supporting compounds, it is not one size fits all cure, particularly in high stress professions. As with many remedies, context matters.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.