What does eating a banana before bed do?

Eating bananas before bed may help you get a good night's sleep. Bananas are rich in magnesium, potassium, tryptophan, vitamin B6, carbs, and fiber, all of which may improve sleep quality via different mechanisms.

healthline.com - Does Eating a Banana Before Bed Help You Sleep? - Healthline

How do you destroy fat cells?

How to Get Rid of Body Fat Diet and Exercise. The prescription to lose one kg of fat is simple and written in stone: you must reduce your weekly...

Last updated Oct 19, 2022

How to speed up your metabolism?

Alrutz shares these five tips to boost your metabolism: Exercise more. Add interval training to your cardio routine and burn more calories in less...

Last updated May 12, 2020

Learn More »

Promotion

This article explores how bananas may help you sleep.

The approach of eating a banana before bed has been around for a long time, and research seems to suggest that the idea may be backed by some science. Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or both. It usually leads to daytime sleepiness, lethargy, and general feelings of unwellness ( 1 ). You may find countless tips and tricks when looking for ways to improve your sleep, especially if you tend to have episodes of insomnia. Bananas contain a few nutrients that may help enhance sleep and relaxation ( 2 ).

Magnesium

One medium-sized banana (126 grams) contains about 34 mg of magnesium or 8% of the daily value ( 3 ).

Magnesium may enhance your sleep via several different pathways.

First, magnesium helps maintain a normal circadian cycle, which refers to your internal body clock that’s responsible for maintaining adequate sleep and wakefulness periods ( 4 , 5 , 6 ). Additionally, studies show that supplementing with 500 mg of magnesium daily may increase melatonin production and reduce cortisol levels. Cortisol is also known as the stress hormone ( 4 , 5 , 7 ). Melatonin is a hormone produced during the sleep cycle that may help you adhere to healthier sleep patterns. It helps reduce the time it takes to fall asleep and may increase sleep time ( 1 , 8 , 9 ). What’s more, low magnesium intakes are associated with very short sleep, which is characterized by sleeping periods shorter than 5 hours ( 7 ). Thus, by eating a banana at night, you may take advantage of magnesium’s sleep-enhancing effects. Other good dietary sources of magnesium include avocadoes, nuts, legumes, and whole grains.

Tryptophan

Tryptophan is an essential amino acid, meaning that you must get it from foods like bananas because your body doesn’t produce it ( 10 ). Evidence has linked tryptophan-containing foods with improved sleep, including increased sleep time and efficiency, less difficulty falling asleep, and less waking at night ( 11 ). Tryptophan improves sleep quality because it’s converted into serotonin once it enters the brain. Serotonin is a hormone known to regulate sleep by acting as a precursor to melatonin ( 11 , 12 , 13 ). In other words, tryptophan enhances sleep quality by promoting serotonin production, which leads to higher melatonin levels.

Other nutrients involved in sleep quality

Bananas contain a few other nutrients that may help enhance sleep. They include: Carbs. Evidence shows that high carb foods may increase the chances of tryptophan entering the brain to be converted into serotonin and melatonin. They may also reduce the time it takes to fall asleep ( 11 ). Evidence shows that high carb foods may increase the chances of tryptophan entering the brain to be converted into serotonin and melatonin. They may also reduce the time it takes to fall asleep ( ). Potassium. Low potassium levels may disturb sleep in people with high blood pressure. It may also improve sleep quality by reducing muscle cramping at night ( 14 , 15 ). While research seems to support the beneficial effects of the nutrients in bananas for better sleep, no studies have analyzed bananas’ direct effects on sleep.

How do I start a weight loss journey?

Top 13 Weight Loss Tips to Kick Start Your Journey Eat What's Right for Your Body. ... Lose Weight by Eating Mindfully. ... Stay Hydrated. ... Farm...

Last updated Sep 13, 2019

What over-the-counter is similar to phentermine?

Best Phentermine Over the Counter Alternatives PhenQ - Best phentermine over-the-counter supplement overall. Phen24 - Best over-the-counter weight...

Last updated Apr 5, 2020

Promotion

Why you shouldn't just do cardio to lose weight?

Relying on cardio to burn calories is the biggest mistake people make when trying to lose fat, trainer Ben Carpenter told Insider. It can ramp up...

Last updated Oct 25, 2018

How do you kickstart your metabolism?

Here are 9 easy ways to increase your metabolism. Eat plenty of protein at every meal. Eating food can temporarily increase your metabolism for a...

Last updated Oct 4, 2022

Promotion

How to cut weight fast?

Here are a few tips for how to cut weight fast: Cut out sugary drinks and empty calories. ... Cut down on refined carbs. ... Increase your protein...

Last updated Mar 17, 2021

Promotion

Which breakfast is good for weight loss?

14 Healthy Breakfast Foods That Help You Lose Weight Eggs. Rich in protein and a wealth of important vitamins and minerals, such as selenium and...

Last updated Aug 3, 2021