Why you should consider eating a banana before bed

Bananas may be the most surprising food that actually contributes to high-quality sleep.

Though potassium is excellent for regulating the heartbeat and for helping muscle and nerve function, it also makes sleep quality better. “If potassium channels are defective or absent, so are slow waves – oscillations across the brain that indicate deep sleep,” Beth Greenwood for Live Strong reports.

Potassium induces muscle relaxation by helping to create an electrical conduction system throughout our cells. This process is very important to the deep sleep stages.

Bananas are also rich sources for two naturally occurring sedatives:
tryptophan and magnesium.

“Magnesium has a positive impact on neurotransmitters that promote and play a role in supporting sound sleep, while a deficiency in magnesium may increase the potential for sleep disorders and interrupted rest,” Dietician Alison Stowell and member of the The American Dietetic Association explained to Ladders.

Our bodies process tryptophan and turn it into a vitamin B called niacin. Niacin is seminal in the development of serotonin and the regulation of melatonin, which is the hormone that controls sleep-wake cycles.

Bananas have also been shown to ease digestion because they contain starches that reduce inflammation and promote healthy intestinal function. Poor digestion is a common contributor to wakefulness.

There are many great sources for potassium besides bananas, but very few are as low in calories.

Bananas pair well with other sleep foods

In a recent episode of Well+Good’s YouTube series You Versus Food, Tracy Lockwood Beckerman, MS, RD explained how we can counteract midnight cravings with foods that contribute to sleep as opposed to disrupting it.

Like bananas, nut butters have high amounts of tryptophan, which means if the two are eaten together, the carbs from the bananas can strengthen pathways that allow our bodies to absorb amino acids like tryptophan, which will help us fall asleep faster.

Turkey, chicken, cheese yogurt, and eggs are also great sources for
tryptophan and they can be easily combined into light late-night snacks.

Your main goal should be to avoid foods high in sugar or caffeine before bed as it takes more work for your body to break these agents down, which will ultimately keep you from deep sleep.

Kiwi is another low-calorie fruit that contains compounds and antioxidants that help us regulate serotonin.In a study published in the Asia Pacific Journal of Clinical Nutrition, routine consumption of kiwifruit was shown to dramatically improve both the quality and duration of sleep among populations suffering from chronic sleep disorders.

Participants involved in the report who consumed two kiwifruits one hour before bed appeared to enjoy the most pronounced benefits. Not only did they fall asleep 42% more quickly compared to when they didn’t eat anything before their assigned bedtime, their ability to sleep through the night without waking up increased by roughly 5%, and their total sleep time increased by 13%.

“There are other things you can do to increase your chances of having a restful night sleep like enjoying some calming tea or shifting the timing of meals,” Stowell concluded.

Check out her list of recipes filled with nutrients that contribute to sleep.