In the diet, bananas are a familiar, cheap fruit that has a significant advantage in supporting good sleep if used properly.
Bananas are rich in tryptophan - an amino acid needed to produce serotonin and melatonin in the brain. Serotonin helps regulate mood and reduce stress, while melatonin is the main hormone that regulates sleep cycles.
According to research, supplementing foods rich in tryptophan before bed can help you fall asleep and sleep deeper. Therefore, eating a banana about 3060 minutes before bed can significantly improve sleep quality.
In addition, bananas also contain magnesium and potassium - two minerals that have the effect of dilating muscles, reducing stiffness and relaxing nerves. In particular, magnesium also helps regulate the activity of the central nervous system, supporting people with chronic insomnia. A diet rich in magnesium helps shorten the time to fall asleep and increase deep sleep.
However, to make bananas best for sleep, they need to be eaten at the right time and in the right amount. Only eat 1 banana, a naturally ripe banana, not green or overripe, in the evening, avoid eating it right after a full dinner or too close to bedtime (1015 minutes before) to avoid bloating. People with diabetes or stomach should also be cautious and consult a doctor before applying.
Bananas are a food that effectively supports sleep if eaten properly. With its natural tryptophan, magnesium and serotonin content, an evening banana not only makes it easier to fall asleep but also naturally and safely improves sleep quality.
