A health expert has claimed that improving sleep could start with committing to one simple daily habit, setting the brain up for success at night. Dr Xand, the resident medical specialist on BBC Morning Live, told viewers that free and easy steps should be considered before altering one's diet or adding supplements.
Debunking Sleep Food Hype
Speaking in front of a display of foods and drinks often touted as sleep aids—including dark chocolate, milk, tart cherry juice, and certain fruits—Dr Xand cautioned against overblown claims. He stated: "On social media, you will find loads of chat about different cures for insomnia, and these are some suggested ones. It's worth noting that a lot of the hype around some of these products comes from a particular source. Whether it's kiwis or tart cherries, some of it is just hype because people love to hype on social media. But industry-funded research can drive a lot of this hype."
Despite his scepticism, the doctor advised that if a routine involving a glass of milk or chocolate in the evening works for an individual, they should not abandon it. However, he emphasised focusing on more impactful habits.
The Key Habit: Consistent Wake-Up Time
Dr Xand explained: "I would say that there are much more important things to focus on. Let me walk you through a better way to help your body regulate your sleep-wake cycle, because you've got the pineal gland in your brain making melatonin already. For a start, getting out of bed at the same time every day is much more important than your evening routine in terms of timing. Just waking up at the same time every day kind of forces you into a routine."
He added: "If you can get out of bed at the same time every day, that does seem to really regulate [your sleep-wake cycle]." While these steps may not boost melatonin production beyond natural levels, they help the brain produce it "in the right way, at the right time."
What Is Melatonin?
Melatonin is a hormone naturally produced by the brain's pineal gland in response to darkness, signalling the body to sleep. The NHS notes that melatonin can be prescribed for insomnia. In some countries, it is available over the counter as a complementary medicine in capsules, tablets, or liquid. However, an NHS spokesperson warned: "These supplements are not authorised for sale in the UK and it's a prescription-only medicine. Ordering melatonin online is not recommended."
