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Does Eating a Banana Before Bed Help You Sleep?
Written by: Andrea Gombos
Andrea has been writing about self-improvement and personal development for 15 years. Since her partner was diagnosed with insomnia 8 years ago, she has made it her mission to learn everything there is to know about sleep and how to improve it.
Do you often feel a bit peckish before going to bed? Or are you having trouble sleeping and are wondering how altering your diet might help?
You must have already noticed that eating certain foods later in the day makes for an unpleasant night. On the other hand, sometimes you sleep really well after having a specific fruit or vegetable.
Today, we’ll be looking at the banana and how (and why) it can provide quality sleep. Read on!
Key Takeaways
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Bananas are high in magnesium, tryptophan, vitamin B6 and potassium. The combination of these nutrients supports the production of melatonin, the sleep hormone.
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Having one medium banana an hour before bed will provide all its sleep-inducing benefits, while also giving your body enough time to digest it.
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Bananas are, however, not a cure for insomnia or other sleep disorders.
Table of Contents
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 30 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. 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 a bit more hungry, 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.
Conclusion
Eating bananas is very good for you. They are full of nutrients that, among other things, improve sleep quality.
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.
What’s your favorite pre-bedtime snack? Tell us in the comments!
Frequently Asked Questions About Eating a Banana Before Bed
Is Eating a Banana Too Late Bad for Sleep?
Yes, eating bananas too close to bedtime could cause discomfort and prevent you from falling asleep. As bananas are high in fiber, eating too many of them or consuming them right before you lie down can make you feel heavy, bloated and otherwise uncomfortable.
Can Bananas Cause Nightmares?
There is no direct link between eating bananas and nightmares. However, they do contain tyramine, which can cause more vivid dreams.
If you notice you’re having bad dreams after eating bananas in the evening, swap them out for another healthy, sleep-boosting snack.
Can I Eat a Banana Every Night?
There is no reason you shouldn’t be able to eat a banana every night, as long as you feel good afterwards.
If eating bananas in the evening doesn’t cause any digestive discomfort, feel free to munch on them to help you sleep!
Sources:
(1) “The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.” Nutrition Reviews, pubmed.ncbi.nlm.nih.gov/33942088. Accessed 25 September 2025.
(2) “The potential of banana as a natural dietary source of tryptophan and melatonin.” Acta Horticulturae, ishs.org/ishs-article/1407_9. Accessed 25 September 2025.
(3) “Decreased serum potassium may disturb sleep homeostasis in essential hypertensives.” The Journal of Hypertension Research, pmc.ncbi.nlm.nih.gov/articles/PMC8075976. Accessed 25 September 2025.
(4) “The Role of Butyrate in Attenuating Pathobiont-Induced Hyperinflammation.” Immune Network, pmc.ncbi.nlm.nih.gov/articles/PMC7192831. Accessed 25 September 2025.
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