What does eating a banana before bed do

• Benefits
  • Benefits of eating a banana before bed
• Other Tips
  • Other science-backed tips to help you sleep better
• Insomnia Management
  • Conclusion
• Related Resources
  • Related Resources - Can Eating a Banana Before Bed Help You Sleep?

Benefits of eating a banana before bed

Bananas are a great pre-bedtime snack, as they are rich in magnesium, vitamin B6, carbs, vitamin C, fiber, and potassium. All these are nutrients that promote better sleep.

Up to 70 million adults in America have trouble falling or staying asleep every year. Countless remedies including meditation, exercise, medication, and therapy encourage the onset of sleep and improve its quality and duration. Eating bananas before going to sleep, for instance, can go a long way in improving sleeping habits . 

Bananas are a great pre-bedtime snack, as they are rich in magnesium, vitamin B6, carbs, vitamin C, fiber, and potassium. All these are nutrients that promote better sleep.

Calcium plays a huge role in muscle contraction. Magnesium reduces the amount that goes into muscle cells thus relieving tension and tightness in muscles and joints. Magnesium also regulates the production of the hormone melatonin, which controls sleeping and waking cycles.

Magnesium is known to maintain high levels of gamma-aminobutyric acid (GABA), a chemical messenger that relaxes the brain making you feel good. Bananas are a good source of potassium which help in the prevention and control of high blood pressure and help muscles to contract and relax properly.

Bananas are relatively high in fiber, an essential carbohydrate that helps keep the digestive system healthy. 

Scientific evidence has also linked insomnia to various digestive problems including Gastroesophageal Reflux Disease (GERD), which can sometimes be prevented by eating high-fiber foods like bananas.

In addition to fiber, bananas contain resistant starch that increases the feeling of fullness after meals. You are more likely to feel sleepy if your stomach is full. 

Bananas are high in carbs, with an average of 28 grams depending on the size. Carbohydrates increase the production of tryptophan, which in turn increases serotonin, which is a good sleeping aid.

Other health benefits of bananas include:

• Being great for your hair and skin. Bananas provide collagen which protects the skin against radical damage. They contain a protein called collagen that forms the framework of the skin, bones, hair, muscles, tendons, and ligaments. Vitamin A in bananas also provides the moisture needed to repair dry skin. 
• Aiding in weight loss.
• Improving insulin sensitivity when eaten unripe.
• Improving sexual drive. Bananas contain the bromelain enzyme, which is known to increase libido and reverse erectile dysfunction in men.

Other science-backed tips to help you sleep better

While eating bananas before bed has been proven to improve sleep, research has also provided other ways to help you sleep through the night without waking up. They include:

Cognitive behavioral therapy. In addition to treating insomnia, this form of psychological treatment is often employed in people with depression, anxiety disorder, eating disorders, and other mental illnesses. Cognitive behavioral therapy involves changing thinking patterns and learning new coping skills.

Light therapy. While this approach has not been proven to cure insomnia, it plays a major role in its management and control. Darkness triggers the production of the hormone melatonin, which helps you fall asleep. Light therapy involves the use of artificial light to prevent the production of melatonin during the day and activate it during the night.

Aromatherapy. This is the use of essential oils such as chamomile, peppermint, and lavender to better your sleep. This method has been proven to have soothing effects whether these oils are applied directly to the skin, inhaled, or ingested. These oils also clear blocked airways to reduce symptoms of sleep apnea.

Relaxation training. This form of therapy focuses on muscle relaxation using techniques like meditation, breathing exercises, guided imagery, and progressive muscle relaxation to help reduce symptoms of insomnia. These techniques work by lowering heart rates and blood pressure, which helps reduce stress, anxiety, and muscle tension in individuals with insomnia and other mental illnesses.

Avoid alcohol and drug abuse. Alcohol can either inhibit or promote sleep depending on how much you take. Research has linked excessive alcohol use with insomnia, as it negatively affects the quality of sleep by inhibiting the production of the hormone melatonin.

People with insomnia can easily become addicted to alcohol and other drugs while trying to solve their sleeping problems. Overcoming drug addiction can be a challenge, but not impossible, especially with drug rehabilitation.

Exercise. Numerous studies have found that lifestyle modification, especially increased exercise, elevates mood, increases feelings of mental clarity and relaxation, and reduces symptoms of insomnia. Moderate physical activity, preferably performed 1 or 2 hours before going to bed, is enough for your mind to wind down after a long day.

Medication. Doctors may prescribe medicines like antidepressants, benzodiazepine, doxepin, and some over-the-counter sleep aids, including antihistamines, for the treatment of insomnia. It is important to note, though, that while these drugs were created to promote sleep, they can be highly addictive. Consult your doctor if you still need them after your prescription is over. 

Taking hot baths. Body temperatures tend to drop by about 2 degrees Fahrenheit as night approaches. Most experts recommend taking warm showers or baths 1 or 2 hours before going to bed to regulate body temperature. In addition, steam from hot showers and baths can provide relief for clogged noses.

Conclusion

Ripe or raw, bananas have a good number of benefits including the management of insomnia. Of course, while this fruit provides nutrients you need to sleep better, you can also turn to other tips backed by science (like relaxation training) to help you sleep better.

SLIDESHOW

Medically Reviewed on 7/13/2022

References

SOURCES.

Acta Pharmacologica Sinica: "Tumor necrosis factor and cancer, buddies or foes?"

American Sleep Association: "Essential Oils for Sleep."

Cedars-Sinai: "Collagen for Your Skin: Healthy or Hype?"

Cleveland Clinic: "Insomnia."

Evidence-Based Complementary and Alternative Medicine: "Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation."

HARVARD T.H.CHAN, School of Public Health: "Magnesium," "Potassium."

Minnesota Medicine Magazine: "Substance abuse and insomnia."

Johns Hopkins Medicine: "GERD Diet: Foods That Help with Acid Reflux (Heartburn)," "Exercising for Better Sleep."

Life: "Bromelain a Potential Bioactive Compound: A Comprehensive Overview from a Pharmacological Perspective."

Mayo Clinic: "Cognitive Behavioral Therapy."

Nutrition and Health: "Recent research on the behavioral effects of tryptophan and carbohydrate."

SLEEP FOUNDATION: 'Showering Before Bed."

Sleep Medicine Reviews: "The effects of light therapy on sleep problems: A systematic review and meta-analysis."

Stanford Health Care: "Treating Insomnia With Medication."

Is it good to eat banana before bed?

Does eating a banana before bed help lose weight?