Does Eating a Banana Before Bed Help You Sleep?

Yes, eating a banana before bed may help you sleep! While research is limited, one study found that older adults who ate bananas for two weeks experienced fewer sleep disturbances. This is likely due to the nutrients in bananas that promote relaxation and improve sleep quality. Let’s explore why bananas before bed might be beneficial and the best time to eat them for optimal results.

Bananas contain several essential nutrients, vitamins and minerals which can help you sleep better, including:

• Potassium: Helps relax muscles and prevent cramps, reducing potential sleep disruptions.
• Magnesium: Supports the production of melatonin, the sleep hormone, and helps reduce stress.
• Tryptophan: An amino acid that converts to serotonin, improving mood and promoting relaxation, which may extend sleep duration.
• Carbohydrates: Aid in tryptophan absorption, potentially reducing the time it takes to fall asleep.
• Vitamin B6: Converts tryptophan into serotonin, which regulates melatonin production.

Together, these nutrients help your body relax, boost feel-good hormones, and promote a deeper, more restful sleep.

In addition to supporting better sleep and counting as one of your five a day, eating a banana before bed offers additional benefits, including:

Eating a banana before bed may support digestive health by reducing inflammation and promoting proper intestinal function. This is due to resistant starch, a type of starch found in bananas that your body cannot digest. Instead, your gut ferments it, producing butyrate—a short-chain fatty acid that promotes healthy digestion. This may help prevent digestive discomfort that could cause late-night tossing and turning.

Thanks to their high potassium content, bananas can help prevent muscle cramps, making it easier to fall asleep without discomfort and reducing the chances of waking up in the middle of the night. Plus, potassium supports overall muscle and nerve function, helping your body stay relaxed and primed for restful sleep.

Generally, eating one banana before bed is enough to enjoy its sleep-enhancing benefits. A medium-sized banana provides the right balance of nutrients to promote relaxation and improve sleep quality.

Two bananas might be a better option if you’re feeling hungrier, but moderation is key. Eating too many could lead to stomach discomfort due to the high fibre content or cause blood sugar fluctuations from the natural sugars.

Ideally, you shouldn’t eat too close to bedtime, as your body needs time to digest and allow the sleep-enhancing effects to take place. We recommend eating a banana about an hour before bed, giving your body enough time to absorb its nutrients and promote relaxation.

Pairing it with a source of protein, such as a handful of almonds or a spoonful of peanut butter, can further stabilise blood sugar levels and keep you feeling full throughout the night. This can help prevent late-night hunger pangs that might otherwise disrupt your sleep.

While there’s no direct evidence that eating bananas before bed causes bad dreams, they do contain tyramine, a compound that may lead to more vivid dreams. If you’re experiencing unusual dreams, it could be due to eating too many bananas or a sensitivity to certain foods. While bananas aren’t a common culprit, some foods have been linked to nightmares, so it’s worth considering your bedtime snack choices carefully.

Bananas are a quick and easy pre-bedtime snack providing a light balance of nutrients, but it’s not the only food to eat for better sleep:

Eating a banana before bed can be a great way to improve sleep thanks to its nutrient content. These nutrients work together to promote relaxation, reduce stress, and support a restful night’s sleep. For the best results, eat one banana about an hour before bed. So, add bananas to your shopping list and make them a part of your bedtime routine for an easier time falling asleep and a more refreshing night’s rest.