Magnesium is an essential mineral that helps regulate the nervous system, supporting the production of neurotransmitters such as GABA - an active ingredient that has the effect of calming the brain, reducing stress, putting the body in a state of relaxation necessary for deep sleep.
Research published in Nutrients Journal shows that magnesium also helps control the hormone melatonin, the hormone that regulates the body's sleep-wake cycle.
Magnesium deficiency increases cortisol (stress hormone) levels, causing difficulty sleeping, intermittent sleep, or waking up in the middle of the night.
Supplementing magnesium for people with chronic insomnia helps improve the average sleep time by 17-25 minutes, reducing the time of restlessness when going to bed.
Bananas are one of the most popular and accessible fruits. A medium-sized banana contains about 32-37mg of magnesium, equivalent to 10% of the recommended daily requirement. Not only rich in magnesium, bananas also contain: Tryptophan - the precursor amino acid of serotonin and melatonin;
Vitamin B6 - supports the conversion of tryptophan into melatonin;
Potassium helps relax muscles, reducing night cramps.
Eating a banana about 1 hour before bed helps improve sleep quality in the elderly and people with mild sleep disorders.
How to use bananas to effectively support sleep:
Eat a ripe banana directly 30-60 minutes before bed.
Limit eating too much because the high sugar content can cause a slight increase in blood sugar, affecting sleep.
A glass of banana smoothie with unsweetened milk and a few almonds helps provide more magnesium, tryptophan and fat for deeper sleep.
Banana peels are rich in magnesium, potassium and antioxidants. Banana peels (washed) can be cooked with boiling water for 10 minutes, add a little cinnamon, and serve as evening tea.
Although bananas are good for sleep, people with type 2 diabetes or having problems controlling blood sugar should eat a moderate amount and choose ripe bananas.
Do not eat bananas too close to bedtime if you have gastroesophageal reflux, as it can cause mild bloating.
