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

Bananas are one of the best bedtime snacks when it comes to boosting sleep. Eat a banana before you go to bed to help ensure that you get a good night's sleep.

Oftentimes, hunger pangs strike you before bed, and the journey to the kitchen to quell your midnight munchies begins. Next time these hunger pangs come on, consider eating a banana before returning to bed. Bananas are a healthy snack, and they may even help with your restlessness.

Bananas are one of the best bedtime snacks when it comes to boosting sleep. They are also packed with potassium and other nutrients that are great for staying healthy. Along with regulating your sleep-wake cycle, eating bananas can alleviate muscle cramps, anxiety, and stress. 

This article will explore exactly how bananas improve sleep quality, as well as other foods you should avoid eating before bedtime. 

Bananas are full of beneficial nutrients that can promote better sleep. They are a natural alternative to other sleep aids like melatonin tablets and can regulate your sleep-wake cycle over time. 

Here are some of the beneficial nutrients bananas contain:

Magnesium 

Magnesium can help you maintain a normal circadian cycle by increasing melatonin production and reducing cortisol levels. Lowering cortisol, which is also known as the stress hormone, can help put you into a state of relaxation before bed and improve sleep quality. 

When magnesium levels are low, that can not only make it difficult to fall asleep but also to stay asleep. Bananas contain about 32 mg of magnesium, so eating one before bed can reduce the time it takes for you to sleep.

Vitamin B6

It may be difficult to fall asleep without enough melatonin. Melatonin is a sleep hormone that regulates your internal clock and causes you to feel sleepy.

Vitamin B6 is responsible for converting tryptophan to the neurotransmitter serotonin, which in turn regulates the melatonin levels in your body. Bananas contain substantial amounts of this vitamin. 

Tryptophan 

Tryptophan is an essential amino acid that promotes sleep. We need to consume foods like bananas to obtain these chemicals because our bodies don't produce acids like tryptophan alone. 

When tryptophan reaches your brain, it produces the sleep-inducing hormone serotonin. Serotonin regulates melatonin, enabling you to fall asleep more quickly and increasing sleep time. You can associate the tired feeling you have after eating turkey with tryptophan. 

Potassium 

Low levels of potassium can disrupt sleep quality. Luckily, bananas are a great source of potassium. One banana contains around 450 mg of potassium. Eating bananas before bed can even reduce muscle cramps at night. Muscle cramps are highly uncomfortable and can trigger spasms that jolt you awake.  

The nutrients and vitamins in bananas, like magnesium, vitamin B6, and potassium, can help you achieve more restful sleep. While late-night snacking isn't often recommended, resisting the urge to eat if you feel very hungry can interrupt sleep. Instead, it may help to reach for a healthy snack and leave the guilt behind to get a better night's rest. 

Consuming bananas before bed:

Makes you feel fuller longer 

Binge-eating before bed isn't the best idea and can lead to indigestion and other gastrointestinal issues. When you eat a banana, though, you'll feel fuller for longer because of the amount of pectin they contain. Pectin is often found in citrus fruits and is a soluble fiber that can improve gut health. 

Reduces anxiety and eases stress 

Experiencing a flurry of anxious thoughts can make it difficult to get a good night's sleep. Bananas are natural beta-blockers, so eating one before bed can ease stress.

Anxiety and stress are common causes of insomnia, but when you want to fall asleep quickly, a banana can help. Eating bananas can help increase serotonin levels, keeping you in a good mood.

Acts as a muscle relaxant 

If you normally wake up in the middle of the night because of muscle cramps, eating a banana can help prevent such sleep disruptions. Bananas contain potassium, which acts as a muscle relaxant and can reduce pesky cramps.

Can help regulate blood pressure 

Bananas have a high amount of potassium and can aid in lowering blood pressure and improving circulation. Potassium balances the sodium levels in your body and can help reduce the risk of stroke and heart disease.

Curb inflammation and improve digestion 

Bananas can improve digestive issues and sleep efficiency. They are rich in a type of starch that your body ferments in your gut, where it acts as a prebiotic.

When you consume bananas, that may reduce inflammation and encourage the smooth functioning of your intestines. If you ordinarily experience acid reflux, bananas are gentle on your stomach and can even promote feelings of fullness. 

Going to sleep when you're hungry can keep you awake. Having a healthy late-night snack like bananas, crackers, or nuts can put you to sleep effortlessly. Here are some foods you should avoid before winding down at night, though. 

Fatty or spicy foods 

Eating foods like creamy pasta or pizza before bed can lead to indigestion or cause heartburn. Your stomach has trouble digesting heavy foods, and eating them right before bed can make it difficult to fall asleep. 

Greasy and spicy foods can cause stomach pain, cramps, indigestion, and discomfort, increasing your chances of experiencing sleep disruptions. Avoid ice cream and chips and instead opt for a satisfying snack like a banana that can help you sleep comfortably. 

Caffeine 

From time to time, having a caffeinated pick-me-up can help get you through a long day. However, drinking a cup of coffee before bed can leave you struggling to fall asleep by disrupting your body's internal clock. Avoid drinking coffee and other caffeinated beverages for at least six hours before bed.

Sugary Drinks and Treats 

Sugar can wreak havoc on your sleep cycle. Energy drinks and sodas contain large amounts of sugar and caffeine and should be avoided before bedtime. 

Consuming extra sugar can cause muscle cramps and tension, making it challenging to fall asleep. If you suffer from sleepless nights, drinking sugary drinks and eating treats before bed will overstimulate you and keep you awake.