Is it good to have a banana before bed?

The bottom line. 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

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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.

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What happens when you start taking greens?

Greens powders contain high levels of vitamins and minerals associated with maintaining a healthy immune system. Vitamin A has anti-inflammatory properties that enhance immunity. For example, Selenium is found in most greens powders, and is proven to help the immune system fight infection.

webmd.com - Greens Powder: Are there Health Benefits? - WebMD

Greens powder is a dietary supplement that has become a popular way to help people reach their daily recommended intake of vitamins and minerals. The nutrient combination in greens powder is formulated to support your body’s immune system and energy levels while meeting the nutrition requirements for a healthy diet. Ingredients in greens powders vary by brand, but commonly include nutrition from: Leafy greens and seaweed

Grasses and other vegetables

Antioxidant-rich fruits

Probiotics

Nutritional extracts and herbs Greens powder is most often mixed into water, smoothies, or juices. While these powders often come with a grassy taste, natural sugar substitutes like stevia extract are added to improve the flavor. These dietary powders are also usually vegan and made from non-genetically-modified and organic products. Nutrition Information Nutrition content in greens powders will vary by brand. On average, a one-tablespoon serving contains: Calories: 45

Protein: 3 grams

Carbohydrates: 6 grams

Iron: 18% of your daily value

Vitamin A: 60% of your daily value Greens powder can also be a good source of: Calcium

Iodine

Selenium

Chromium

Potassium Greens powders often include high levels of vitamin C, which has been linked to healthy immune system function, protection against heart disease, and good skin health.

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