According to the US National Institutes of Health (NIH), bananas contain a significant amount of tryptophan, an essential amino acid that the body uses to produce serotonin (a hormone that helps relax, fight anxiety) and thereby convert it into melatonin - the hormone that regulates sleep biological rhythms.
In addition, the potassium and magnesium in bananas help stretch muscles, stabilize blood pressure and reduce the activity of the circulatory nervous system, contributing to a feeling of relaxation before bed.
A study published in the Journal of Sleep Research showed that people who supplemented foods rich in tryptophan and magnesium 1-2 hours before bed had better sleep quality than the control group. sleep quality was 32%.
The "golden" time to eat bananas to sleep better:
Eat bananas in the evening, about 1-2 hours after meals
This is the time recommended by many experts. Eating bananas at night does not cause a sudden increase in blood sugar if eaten after main meals, while providing a certain amount of magnesium, potassium and tryptophan to help relax the central nervous system before going to bed.
Eating a medium-sized banana about 60-90 minutes before bed helps increase natural melatonin levels in the blood and improve deep sleep ( NREM).
Don't eat bananas on an empty stomach in the morning
Although bananas are considered a "superfood" for breakfast, eating bananas on an empty stomach, especially at the beginning of the day, can cause temporary imbalances in blood sugar and stimulate the excretion of stomach acid, especially in people with sensitive digestive systems.
In addition, eating bananas in the morning does not promote the benefits of sleep support, because serotonin and melatonin need to be accumulated and activated at the end of the daily life cycle.
Avoid eating bananas too close to bedtime (less than 30 minutes)
Although bananas help relax, eating right before bed can make the digestive system work while the body prepares for rest, thereby reducing sleep quality. In people who are prone to bloating, eating bananas late can cause mild bloating.
Suggestions for an evening snack from banana to help you sleep well:
Bananas + unsweetened nut milk: combining tryptophan from bananas and healthy fats for better absorption.
Bananas + Oats: Provide extra fiber and beta-glucan to help control blood sugar and support the nervous system.
Banana + cinnamon powder smoothie: Cinnamon has anti-inflammatory and blood sugar stabilizing properties, combined with bananas to create a relaxing drink before bed.
