Bananas before Bed: Do They Help You Sleep Better?

Bananas Before Bed
Credit: Pexels

Half of the American population suffers from poor sleep or insomnia. To have a good night’s sleep, you might be reaching out for sleeping pills. However, sleeping pills could cause side effects like dizziness, constipation, stomach pain, and memory problems. If you don’t want to risk having these side effects, you can consume bananas at night as they help induce sleep. But, how safe is consuming bananas before bed? Read on to find out more.

Benefits of Eating Bananas before Bed

A medium banana contains 100 calories and is a good substitute for junk food. Bananas are packed with vitamins and minerals. But, do bananas help you sleep?

Eating bananas before bed provides a boost of nutrients and helps you have a good sleep. Bananas contain vital minerals that help you sleep longer and more soundly.

These are three benefits of eating bananas.

1. Helps in Sound Sleep

A diet low in magnesium causes night cramps. A banana provides eight percent of the recommended daily intake of magnesium.

Magnesium has ample of health benefits. It promotes a good and longer sleep. Bananas provide a neuroprotective effect to the muscles, lowers brain temperature, and regulates hormones.

2. Relaxes Muscles

A banana contains 12% of the recommended daily intake of potassium. It works along with magnesium to help relax muscles and nerves, regulate blood pressure, and promote healthy digestion.

Both minerals are effective in inducing sleep. Potassium deficiency can cause muscle fatigue, cramping, and heart irregularities.

3. Controls Sleeping Patterns

Bananas contain an amino acid called tryptophan. It helps produce serotonin and melatonin hormones which regulate the functions of the body.

Serotonin improves mood and melatonin regulates circadian rhythms. Together, they control sleeping patterns, body temperature, and hormone release.

4. Banana before Bed for Bodybuilding

Bananas are high in carbs. A medium banana contains 27 grams of carbs per serving. They are a good pre-workout and post-workout snack.

But, rather than having it early morning, having a banana before bed will load you up with proteins and carbs. Consuming a banana before bed for weight loss will help your diet plan as the protein content boosts your metabolism and helps you lose fat faster.

2 Banana Recipes for Better Sleep

Having drinks made with bananas before bed helps induce sleep. Be sure to try these two delicious banana recipes.

1. Banana Cinnamon Tea Recipe

A banana peel contains good amounts of potassium and magnesium. These minerals benefit the nervous system and relax the muscles. Here is a banana cinnamon tea recipe which is made using the peel.


  • 1 organic banana (with peel)
  • 1 small pot of water
  • A sprinkle of cinnamon


Chop off the ends of the banana. Put the whole banana into a pot of boiling water. Boil for 10 minutes.

Strain the tea. You can sprinkle cinnamon and add stevia if desired.

You can also sprinkle some cinnamon powder on the warm banana and eat it while you drink the tea.

2. Banana Smoothie Recipe

Banana smoothies provide vitamin D and calcium. According to a study published in the Journal of Sleep Research, vitamin D and calcium decrease the risk of insomnia by 17% and 16% respectively.


  • 1 banana
  • Low-fat milk


Blend the milk and banana. Pour into a glass and enjoy.

Other Foods to Eat before Bed

Here are five of the best foods you can consume before bed for a good night’s sleep.

1. Rice

Research published in the Public Library of Science says that a diet containing rice decreases the risk of poor sleep by up to 46% compared to noodles and bread. Rice has a high glycemic index, and it improves tryptophan and melatonin production. It also has a soothing effect.

2. Tart Cherry Juice

A study from Louisiana State University found that adults who suffered from insomnia and consumed eight ounces of tart cherry juice twice daily were able to sleep 85 minutes longer. Cherry contains the sleep-regulating hormone, melatonin, as well as antioxidants.

Related: More Foods for Better Sleep

3. Walnuts

Walnuts also contain melatonin. They are high in calories, so you should stick to a one-ounce serving.

4. Whole grain toast with almond butter

Deficiency of magnesium can cause muscle cramps and insomnia. Almond butter and whole grains contain a good amount of magnesium. Having one slice of whole grain toast with a spoonful of almond butter can make you fall sleep faster.

5. Soup

A hot bowl of easy-to-digest soup is soothing and calms your nervous system. Opt for butternut squash or chicken noodle soups.

Changing your diet and lifestyle may help relieve insomnia. However, if eating sleep-inducing foods and bananas before bed doesn’t help treat your insomnia, it is advised to consult your doctor. It may be a symptom of a more serious medical condition.



“Better Than That Sleeping Pill – Banana Cinnamon Tea Recipe For Deep Sleep,” David Wolfe;

Migala, J., “10 Perfect Bedtime Snacks,” Prevention, November 14, 2014;