Do Bananas Help You Sleep, and What Is the Best Time to Eat One Before Bed?

Bananas are excellent bedtime snacks for better sleep. Eat a banana before bed for a good night’s sleep.

Often, you feel hungry before bed and head to the kitchen for a snack. Next time, try eating a banana. Bananas are a healthy snack and may even help with restlessness.

Bananas are one of the best bedtime snacks for sleep improvement. They are packed with potassium and other nutrients for overall health. Eating bananas can regulate your sleep-wake cycle and alleviate muscle cramps, anxiety, and stress.

This article explores how bananas improve sleep quality and mentions other foods you should avoid eating before bedtime.

Nutrients in bananas that improve sleep quality

Bananas contain beneficial nutrients that promote better sleep. They are a natural alternative to melatonin tablets and can regulate your sleep-wake cycle.

Here are the beneficial nutrients in bananas:

Magnesium

Magnesium helps maintain a normal circadian cycle by increasing melatonin production and reducing cortisol levels, lowering stress before bed.

Low magnesium levels make it challenging to fall and stay asleep. Bananas contain 32 mg of magnesium, reducing the time it takes to sleep.

Vitamin B6

Vitamin B6 converts tryptophan to serotonin, regulating melatonin levels. Bananas contain substantial amounts of this vitamin.

Tryptophan

Tryptophan is an essential amino acid that promotes sleep. Bananas provide tryptophan, which produces serotonin, inducing sleep and increasing sleep time.

Potassium

Low levels of potassium can disrupt sleep quality. Bananas are rich in potassium, containing around 450 mg. Eating bananas before bed can reduce muscle cramps.

Additional benefits of eating bananas before bed

The nutrients and vitamins in bananas, like magnesium, vitamin B6, and potassium, help achieve more restful sleep. While late-night snacking isn’t recommended, reaching for a healthy snack like a banana can promote better sleep without guilt.

Eating bananas before bed:

Makes you feel fuller longer

Binge-eating before bed can lead to indigestion. Bananas contain pectin, a soluble fiber that improves gut health and makes you feel fuller for longer.

Reduces anxiety and eases stress

Bananas are natural beta-blockers, easing stress and promoting a good mood. Eating bananas increases serotonin levels.

Acts as a muscle relaxant

Bananas prevent muscle cramps and sleep disruptions. They act as muscle relaxants due to their potassium content.

Helps regulate blood pressure

High potassium levels in bananas lower blood pressure and improve circulation. Potassium balances sodium levels, reducing the risk of stroke and heart disease.

Curb inflammation and improve digestion

Bananas improve digestion and sleep efficiency. They are rich in a fermentable starch that acts as a prebiotic, reducing inflammation and promoting intestinal health. Bananas are gentle on the stomach and can reduce acid reflux.

QUESTION

Foods to avoid before bed

Going to bed hungry can keep you awake. Have a healthy late-night snack like bananas, crackers, or nuts. Avoid certain foods before winding down at night.

Fatty or spicy foods

Creamy pasta or pizza before bed can cause indigestion. Greasy and spicy foods can lead to stomach pain, cramps, and discomfort, disrupting sleep. Opt for a satisfying snack like a banana instead.

Avoid caffeine, including coffee, for at least six hours before bed, as it disrupts your sleep cycle.

Sugary Drinks and Treats

Sugar and caffeine in energy drinks and sodas should be avoided before bedtime. Extra sugar can cause muscle cramps and tension, interfering with sleep quality.

References:

– Center for Disease Control and Prevention: "Sodium, Potassium and Health."

– Critical reviews in food science and nutrition: "How important is tryptophan in human health?"

– Current allergy and asthma reports: "The Dietary Fiber Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota."

– Diabetes Asia Health Magazine: "The Most Magnesium Rich Foods."

– Cleveland Clinic Journal of Medicine: "Diagnosis and treatment of hyperkalemia."

– Harvard School of Public Health: "The Nutrition Source: Bananas."

– The Asian Journal of Horticulture: "Potassium nutrition in banana."

– Journal of Clinical Sleep Medicine: "Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed."

– Journal of gastroenterology and hepatology: "Heartburn: community perceptions."

– Journal of Research in Medical Sciences: "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial."

– Multidisciplinary Digital Publishing Institute: "Vitamin B6 and Its Role in Cell Metabolism and Physiology."

– National Center for Complementary and Integrative Health: "Melatonin: What You Need To Know."

– Nutrition Journal: "Sleep duration and consumption of sugar-sweetened beverages and energy drinks among adolescents."

– The Well by Northwell: "Grandma’s Advice: Never Go To Bed Hungry."

– Western Wellness: "5 Power Foods to Boost Your Mood."

– Western Wellness: "5 Power Foods to Boost Your Mood."