BBC doctor's 'simple' morning habit helps improve sleep quality at night

People could take a simple step to improve their sleep , according to a health expert. It does involve committing to one daily habit that is said to set the brain up for success at night. Lots of buzz on social media about melatonin helping people sleep better has led people to crave natural sources to "boost" their levels before bedtime. But, BBC Morning Live's resident expert, Dr Xand, told viewers that there are some free and easy steps to consider before altering your diet or adding in new supplements. Sitting in front of a display of food and drinks which are claimed to help people sleep better , such as dark chocolate, milk, tart cherry juice, and certain fruits, the BBC medical specialist said the hype may not be worth it. He said: "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." The expert claimed that, although the 'evidence' on these sleep-inducing foods and drinks did not convince him, he suggested people should not abandon a routine that works for them if it includes a glass of milk or some chocolate in the evening. He added: "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. "If you can get out of bed at the same time every day, that does seem to really regulate [your sleep-wake cycle]." The medical expert claimed that, while these steps might not be "boosting" melatonin production from what bodies naturally create, these habits help the brain "make it in the right way, at the right time". Melatonin is a hormone produced naturally by the brain's pineal gland in response to darkness, signalling to the body that it is time to sleep. According to the NHS , melatonin can be prescribed to treat cases of insomnia. In some countries, melatonin is available to buy in health food shops or online. It's sold as a complementary medicine and comes as standard capsules, tablets or a liquid that you drink. An NHS spokesperson said: "These supplements are not authorised for sale in the UK and it's a prescription-only medicine. Ordering melatonin online is not recommended.