Countless Britons struggle with poor sleep, marked by frequent awakenings and difficulty dozing off.Sometimes, making minor lifestyle changes during the day is all one needs to prevent night-time disturbances.One doctor has shared that a simple amino present in everyday dairy products may be the key to better sleep.Not only does tryptophan regulate mood, cognition and behaviour, but it may also enhance the quality and duration of sleep.Making lifestyle changes can prevent poor sleepGETTYDoctor Alan Mandell, DC, recently highlighted the sleep-inducing properties of milk through its tryptophan content on TikTok.Sharing his advice on TikTok, the expert said: “Drinking a glass of whole warm milk will get you to sleep fast and deeply.”It’s filled with tryptophan which then converts into serotonin and then converts into melatonin, which is going to help you get to sleep. “And if you don’t do dairy, try almond milk.”According to registered dietitian and nutritionist Michelle Routhenstein, the amino can be sourced through other foods too. She told GB News: “Tryptophan, an amino acid found in turkey, eggs, and dairy, promotes the production of serotonin and melatonin, aiding in relaxation.”In terms of the evidence, several studies have provided proof that increasing tryptophan in the diet can improve sleep by increasing melatonin. One body of research found that consuming tryptophan-enriched cereal before bed helped adults fall asleep faster and for longer.Natural ingredients like kiwi may promote better sleepGETTYSubjects also reported reduced symptoms of anxiety and depression, which is likely a side effect of the increased serotonin and melatonin.To guarantee good quality shut-eye, Michelle recommends pairing tryptophan-rich ingredients with mindfulness meditation and deep breathing.”Mindfulness meditation and deep breathing exercises help reduce stress and signal to the body that it’s time to wind down,” the expert said.”The 4-7-8 breathing method (inhale for 4 seconds, hold for 7, exhale for 8) activates the parasympathetic nervous system, promoting a state of calm and preparing the body for sleep.”