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From lavender sprays to weighted blankets, people try it all to get a good night’s sleep. But perhaps one of the most curious trends to sweep the globe is eating bananas before bed. Might this humble fruit hold the secret to finally getting a restful night’s sleep? Let’s get to the bottom of it and find out with science why bananas could just be the sleep hack you need:
1. Rich in Magnesium
Magnesium is a mineral that helps the body relax. It relaxes the muscles and the nerves, putting the body into a smooth glide into sleep. Great sources of magnesium are found in bananas. In every medium banana, about 8% of the RDI for daily intake is covered. It could be easy to fall asleep after eating one banana before sleeping because it boosts the intake of this mineral in the body.
2. High Potassium Content
Bananas are a good source of the mineral potassium, which works in collaboration with magnesium to ensure good muscle function and prevention of cramping that may interfere with sleep. Adequate potassium also contributes to healthy blood pressure, overall cardiovascular health, and hence better sleep with minimal night awakens.
3. Natural Source of Tryptophan
Tryptophan is an amino acid that the body uses to synthesize serotonin and melatonin, hormones responsible for mood regulation and sleep. One medium banana contains a decent amount of tryptophan that could raise the levels of these sleep-inducing hormones within your body, hence facilitating the need for relaxation toward the end of the day.
4. Improves Serotonin Levels
Serotonin is often referred to as the “feel-good” hormone, and it is essential for good mood stability and regulation of the sleep-wake cycle. Thus, with a conversion of tryptophan from bananas into serotonin, a bedtime banana would help stabilize your mood and get your head rested for sleep, especially after a stressful day.
5. Promotes Melatonin Production
Melatonin is a hormone that has a direct impact on how your sleep/wake cycles are regulated. Since tryptophan in bananas is converted into serotonin and then melatonin, having a banana may help increase the amount of melatonin in your body, showing your body the right time for sleeping.
6. Low Glycemic Index
A person would think that food, most especially taken before retiring to bed, may raise sugar levels in the blood, which might interfere with sleep. Therefore, due to this very reason, bananas have a low GI which means the sugar is slowly released into your blood. Hence, this serves as sustained energy without experiencing sudden spikes that are more likely to disturb your sleep.
7. Easy on the Digestive System
Unlike other heavy, fatty foods responsible for discomfort and indigestion, bananas are light on the stomach. They contain a form of soluble fiber that digests in such a way as to help prevent overnight bloating and promote smooth digestion. This turns it into the perfect pre-sleep snack and won’t keep you turning over and over.
8. Helps Combat Acid Reflux
One of the most common sleep disruptors is usually acidity in the stomach, especially among people who eat late into the night. By nature, bananas are sweet and more on the alkaline side. This could help neutralize the acid in the stomach that later results in acid reflux and heartburn during nighttime.
9. Sweet and Filling by Nature
Want something sweet before bed? A banana has a natural sweetness, without the sugars and added calories of an unnatural snack. This can be very satiating for one’s sweet craving and also contribute to better sleep quality, hence making it easier to avoid unhealthy late-night snacking.
10. Convenient and Cost-Effective
Finally, bananas are among the most available and affordable fruits available at any time of the year. They require no kind of preparation; hence, they are a very convenient option for those trying to improve their sleep on a tight budget. Just take a banana before going to bed, and you’re good. Just grab a banana before bedtime, and you are ready.
Conclusion: Is It Worth a Try?
While bananas are not a magic bullet for insomnia, they do appear to be a noble inclusion in one’s bedtime ritual due to their mineral content. Packed with a combination of sleep-conducive minerals, amino acids, and natural sugars in one fruit, bananas provide a simple and tasty way to support a good night’s sleep. So the next time that you are having a hard time catching those Zs, you may want to try reaching for this yellow fruit before retiring-you may find it the perfect sleep hack.
