Does Eating a Banana Before Bed Help You Sleep?

Can Eating a Banana Before Bed Help You Sleep?

Eating bananas before bed can help you sleep, as they are rich in magnesium, tryptophan and vitamin B6, all of which are known for their sleep-promoting qualities.

However, note that bananas alone won’t be able to help you with more serious sleep issues, like insomnia. Consider them a mild sleep aid and a healthy bedtime snack. If you regularly struggle to fall asleep or keep waking up during the night, work on improving your sleep hygiene, and don't try to patch the problem with a banana, so to speak.

Let’s examine why bananas are able to provide more restful sleep.

Bananas Are High in Magnesium

Magnesium promotes sleep in several ways. It helps your body maintain a normal circadian rhythm, also known as the sleep-wake cycle, making it easier to wake up and fall asleep. It also increases the production of melatonin, the sleep hormone, and lowers the levels of cortisol, the stress hormone. This improved hormonal balance makes it easier for your body to drift off at night and wake itself up in the morning.

The stress-reducing effects of magnesium will also make you feel more relaxed before bed, and you may fall asleep faster. Note that the effect is mild and natural, so don’t expect to feel completely soothed, just less wired and jumpy.

A medium-sized banana contains around 32 milligrams of magnesium, which is roughly 8% of the recommended daily value, according to the NIH.

Other foods rich in magnesium include avocado, dark chocolate and spinach. You can also try taking a magnesium supplement if you aren’t getting enough of it through your diet or are having trouble sleeping.

Bananas Contain Tryptophan

Bananas are also high in tryptophan, an essential amino acid that our bodies can’t produce on their own, so we need to ingest it through our diet.

According to a systematic review published in Nutrition Reviews, tryptophan can improve sleep quality.⁽¹⁾ Once tryptophan enters the brain, it is converted into serotonin. Serotonin is known as the feel-good hormone, and it acts as a precursor to melatonin production.

Without enough tryptophan, our bodies may be unable to produce enough melatonin, which can negatively impact our sleep.

Bananas are one of the best sources of tryptophan because they also contain carbohydrates, which make it easier for the amino acid to get to the brain and perform its vital role.

A study published in Acta Horticulturae has found that yellow bananas contain the most tryptophan.⁽²⁾ Overripe bananas contain the most melatonin, so munching on one might be extra beneficial and provide better sleep.

Bananas Also Contain Vitamin B6

In order for tryptophan to be converted into serotonin and finally into melatonin, you also need to consume vitamin B6.

Luckily, bananas are a great source of it too. The medium-sized banana we keep referencing is enough to provide a quarter of your daily vitamin B6 needs, according to the NIH.

In other words, bananas contain the perfect combination of magnesium, tryptophan and vitamin B6 to trigger the production of melatonin in your brain.

Bananas Are High in Potassium

Potassium is an electrolyte that can help reduce nighttime muscle cramps, which helps you sleep more soundly. People who suffer from high blood pressure may also have trouble sleeping when their potassium levels are low, according to a study published in The Journal of Hypertension Research.⁽³⁾

A medium-sized banana contains around 420 milligrams of potassium, which is around 9% of the recommended daily value, according to the NIH.

Other foods rich in potassium include potatoes, mushrooms and peas.

Other Benefits of Eating Bananas Before Bed

Bananas are also rich in resistant starch, which our bodies can't digest. Instead, our gut bacteria ferment it and turn it into short-chain fatty acids like butyrate. Butyrate reduces inflammation and improves intestinal function, according to a study published in Immune Network.⁽⁴⁾

This means that eating a banana before bed can improve your digestion and ensure no stomach trouble wakes you up in the night.

Bananas contain a lot of pectin as well, a type of soluble fiber. Pectin increases the feeling of fullness, so you will not be woken up by hunger pangs and can sleep more soundly.

Bananas shouldn’t trigger your acid reflux either, so they are safe to consume in the evenings if you suffer from this unpleasant condition.

If you'd like a more filling snack before bed, try pairing a banana with some other good foods to eat before bed. Consider pairing bananas with a source of protein. This will help stabilize blood sugar, preventing waking up many times at night due to blood sugar fluctuations. Almonds and Greek yogurt can be an excellent choice.

What’s the Best Time to Eat a Banana Before Bed?

The best time to eat a banana in the evening is an hour or so before you hit the sack. This will give your digestive system enough time to extract all the valuable nutrients that induce a good night’s sleep.

It will also significantly reduce the likelihood of discomfort and pain while trying to fall asleep. As digestion slows down while we sleep, eating too close to bedtime could cause all kinds of unpleasant symptoms, like bloating or gassiness. Even though bananas are a light snack, you still want to give your body enough time to process them properly.

How Many Bananas Should You Eat Before Bed?

Eating one medium-sized banana before going to bed is enough to reap all of its sleep-inducing benefits.

If you’re feeling hungrier, try eating two bananas or pairing them with some peanut butter. Note that eating too many bananas may have an adverse effect, as the high fiber content may make you feel uncomfortable as you’re trying to fall asleep.

Other Foods That Can Help You Sleep

Apart from bananas, there are many foods (and drinks) that can help you get a good night's rest. Try incorporating these into your bedtime routine as healthy nighttime snacks:

• Drinking tart cherry juice before bed can help you sleep longer and improve your sleep quality overall. It's rich in melatonin, also known as the sleep hormone. Melatonin helps you wind down for bed and regulates your sleep cycle.

• Sipping on a glass of warm milk can help promote sleep because it contains calcium, which helps your brain use tryptophan to make melatonin.

• Nuts like almonds can help promote sleep because of their magnesium content. Magnesium aids with muscle relaxation and lowers cortisol (the stress hormone).

• This may come as a surprise, but eating mango before bed can help improve sleep. It's rich in Vitamin B6, which helps your body make melatonin and serotonin. These, in turn, help you sleep.

• Greek yogurt is particularly known for its tryptophan content. This amino acid helps your body make serotonin and melatonin, which promote relaxation and sleep.

• Avocado toast is another nighttime snack option. It contains magnesium, potassium and other nutrients that help with relaxation and sleep. This snack contains healthy fats and fiber that keep you full. You won't wake up at night because of your grumbling stomach.

Foods Not to Eat Before Bed

Just as there are foods to eat before bed that help with sleep, there are those you should avoid as well. Let's explore a few and why they can interfere with your sleep quality:

• Drinks that are high in caffeine, such as coffee and soda, are stimulants that prevent you from drifting off. Caffeine's noticeable effects can take 6-8 hours to fade.

• Alcohol is another drink to avoid. While it may help you fall asleep, it can lead to multiple nighttime awakenings, which reduce time spent in restful sleep.

• Avoid large meals of high-protein foods before bed. It can make your digestive system work harder, which can cause sleep interruptions.

• Don't eat spicy or fatty foods too close to bedtime. These can cause indigestion and heartburn, which can make falling and staying asleep difficult.

• Curb your sweet tooth before bedtime because sugary foods can make your blood sugar levels rise fast, followed by a sudden drop. Blood sugar fluctuations can wake you up many times at night.

How Best to Improve Your Sleep

Improving sleep quality isn't just about eating (or avoiding) certain foods before bed. Make it a point to practice good sleep hygiene for better rest. Here are a couple of tips:

• Maintain a consistent sleep schedule. Wake up and go to bed at the same time every day, including weekends.

• Make sure your bedroom is cool, dark and quiet.

• Unwind before bed with a relaxing bedtime routine. Take a warm bath, read a book or do yoga or breathing exercises.

• Put your gadgets away at least 1 to 2 hours before bed. The blue light from screens can trick your brain and body into thinking it's time to be awake, making it hard to fall asleep.

Conclusion

Eating bananas is very good for you. They are full of nutrients that, among other things, improve sleep health.

If you’re looking for a healthy snack, munch on a banana an hour or 2 before bed. You’ll sleep more comfortably knowing you have done something good for your body.