Fall asleep in ‘minutes’ with 1 tablespoon before bed

A doctor is advising those who find it difficult to drift off to sleep to think about incorporating a particular superfood into their evening meal. In a YouTube video, Dr Alan Mandell claims merely one tablespoon of this food could be the key to falling asleep in minutes and waking up completely rejuvenated.

Dr Mandell, referred to as Motivationaldoc, is a chiropractor who provides health and wellness insights on YouTube and various other social media channels. His content covers a wide array of health topics, including sleep, exercise, gut health, and inflammation. He often shares tips and home remedies that he says are suitable for anyone to try.

The doctor suggests incorporating chia seeds into your diet as a superfood to enhance sleep, as discussed in a recently released video, titled: “1 Tablespoon Before Bed—Knock Out in Minutes!” Chia seeds are abundant in tryptophan, an amino acid that supports the body’s production of serotonin and melatonin, both of which are crucial for regulating sleep patterns.

Their high fibre content also promotes a sense of fullness and satisfaction, potentially helping to reduce late-night cravings and improve overall sleep quality.

He told viewers: “Struggling to fall asleep? One simple habit could be the game-changer you’ve been looking for. Just one tablespoon before bed might be all you need to knock out in minutes and wake up feeling fully refreshed. This powerful seed is packed with tryptophan, an essential amino acid that helps your body produce serotonin and melatonin—two key hormones that regulate sleep.”

He continued: “Serotonin promotes relaxation and mood stability, while melatonin signals to your body that it’s time to rest, helping you fall asleep faster and stay asleep longer. But that’s not all. This tiny superfood is also loaded with magnesium, a crucial mineral that helps calm the nervous system, reducing stress and promoting deeper, more restorative sleep.”

Magnesium is a mineral essential for the proper functioning of nerves and muscles, and it may aid in relaxing the nervous system. This can be beneficial for people who feel uneasy or restless before bedtime.

Dr Mandell added: “Plus, omega-3 fatty acids can help reduce inflammation, which is often linked to poor sleep quality. On top of that, its unique gel-like consistency when mixed with water helps hydrate the body overnight, preventing sleep disturbances caused by dehydration.

“If you’ve been struggling with tossing and turning, waking up groggy, or just not feeling fully rested, this natural solution might be exactly what you need. Try it tonight and see how it transforms your sleep.”

Why is it important to get quality sleep?

Good enough sleep is essential for both physical and mental health, influencing aspects such as mood, focus, cardiovascular health, and immune system performance. High-quality sleep enables the body and mind to rejuvenate, enhances cognitive abilities, and lowers the likelihood of numerous health issues.

Why are chia seeds good for you?

• They are packed with essential nutrients such as fibre, protein, omega-3 fatty acids, calcium, phosphorus, magnesium, and antioxidants.
• The omega-3s and fibre present can help lower blood pressure, cholesterol levels, and triglycerides, which may decrease the risk of heart disease.
• The fibre content can help manage blood sugar levels, which could be advantageous for individuals with diabetes.
• Their high fibre content can facilitate digestion and encourage regular bowel movements.
• The fibre in chia seeds can create a sense of fullness, which may help with weight loss efforts.
• They provide all nine essential amino acids, making them an excellent protein option for vegetarians and vegans.
• Chia seeds are rich in antioxidants that can help safeguard against cellular damage.
• With their mild taste, they can easily be mixed into a variety of foods and beverages.

Best ways to eat chia seeds:

Chia seeds can be incorporated into your diet in a variety of ways, whether raw or soaked. They can be sprinkled on meals, blended into beverages, or included in recipes such as pudding, jam, or baked goods. Soaking chia seeds boosts nutrient absorption and aids digestion, and they can also substitute for eggs in baking.

It’s typically recommended to soak chia seeds in water for 30 minutes to improve digestion and nutrient absorption. By soaking chia seeds for at least 30 minutes, they can absorb liquid and develop a gel-like consistency, enhancing their digestibility and nutrient absorption. This process prevents them from absorbing liquid in the stomach or intestines, which could cause discomfort.

Chia seeds absorb a substantial amount of liquid, making it crucial to stay hydrated while consuming them. If eaten in large quantities, chia seeds may cause digestive problems for some.

Start with a small amount and gradually increase it as your body adapts. Keep in mind that introducing a lot of fibre too quickly can lead to bloating, gas, or constipation. Chia seeds may interact with blood thinners or medications for diabetes and high blood pressure, so it’s advisable to consult a healthcare professional if you have any concerns. While uncommon, allergic reactions can happen.

Overall, chia seeds are a nutritious and adaptable food that can significantly boost a balanced diet when consumed in moderation and with appropriate precautions, especially for those with certain health conditions or on particular medications. They can be a useful addition to any bedtime routine, but outcomes can vary for everyone, and they aren’t a guaranteed solution. If you experience persistent sleep problems, consult your GP.