Why should you eat a banana each night before bed?

In this short article, we will answer the question “Why should you eat a banana each night before bed?”, discuss the advantages of eating a banana before sleeping and will show you other food that can improve your sleep.

Why should you eat a banana each night before bed?

You should eat a banana each nigh before bed because magnesium, potassium, tryptophan, vitamin B6, carbs, and fibre are all present in bananas, a fruit. And each of these nutrients can enhance the quality of sleep. 

In reality, potassium and magnesium support restful sleep by calming the muscles, regulating blood pressure, and enhancing digestion. 

It makes sense that people who have low potassium levels in their bodies have trouble falling asleep, especially if they have high blood pressure. 

Additionally, magnesium helps support the generation of melatonin (the sleep hormone) and lower cortisol levels, which can assist regulate the biological clock. Additionally, tryptophan controls sleep. 

It is a necessary amino acid that can lengthen and improve the quality of sleep. This is due to the brain’s conversion of tryptophan into serotonin, a hormone that controls mood, emotions, well-being, and sleep and serves as a precursor to melatonin. 

The absence of tryptophan and serotonin can result in insomnia and even sadness because of all these roles.

The fruit can help those who have heartburn before bed, even though it doesn’t take the place of any food. Bananas may therefore be among the healthiest meals to eat before going to bed.

Can you get fat from eating bananas before bed?

Bananas don’t make you fat and aren’t harmful if you eat them at night. Fruit alone cannot cause weight gain because it is a light and readily digestible food.

Bananas’ fibre also facilitates better digestion. Bananas induce satiety and prolong the sense of hunger because they are high in pectin, a fibre that slows down stomach emptying.

Bananas also operate as prebiotics because they give gut bacteria food, which enhances how well they function.

Some individuals believe that bananas might induce weight gain because they contain carbohydrates, which when consumed in excess in the diet are quickly converted into fat. But everything will depend on your daily diet as well as how much fruit you consume.

There is no need to be concerned if your daily caloric intake is consistent with your goals and you eat some fruit before going to bed.

You must have a caloric surplus, or consume more calories each day than your body needs, to acquire weight. Your main goal should be to just eat the calories your body requires while also including a variety of wholesome foods in your daily diet.

What advantages come from consuming bananas before bed? (with advice)

Avoid falling asleep soon away after eating a banana. To encourage digestion and promote nutrition absorption, it is recommended to wait a bit. 

As a result, it is advised to eat your final meal of the evening at least an hour before going to bed. Additionally, be aware that eating bananas will lessen your craving for sweets, which can help you stick to your diet. 

Finally, keep in mind that bananas are a great source of nutrients that can aid in both muscle growth and sound sleep.

What additional things should I eat before bed to ensure a restful night’s sleep besides bananas?

Oatmeal

Melatonin, a hormone that aids in regulating the sleep cycle, is naturally found in oats. You’re aware of grandma’s warm oatmeal for bedtime? Put your dinner money on him.

Kiwi

Kiwi fruit has just been labelled as a sleep-aiding fruit. According to studies, the antioxidants, potassium, and serotonin that are present in it help to induce sleep and improve the quality of your rest during the night.

Calming teas

Always welcome is tea, especially if you wish to unwind. Before going to bed, try chamomile, lemon balm, fennel, or lemongrass.

By the way, check out a healthy and fit banana pancake recipe with oats and chia, perfect for you to eat before bed:

Banana pancake with oats and chia recipe:

Equipment you will need:

  • Bowl
  • non-stick frying pan

Ingredients:

  • 5 tablespoons oatmeal (a tip is to use oat bran, as it is the healthiest)
  • 1 egg
  • 1 large banana, ripe and mashed
  • 1 dessert spoon of chia seed
  • cinnamon to taste (optional)

Method of preparation:

  1. Combine the oatmeal, banana, egg, chia and cinnamon in a bowl. 
  2. Mix well and let it rest for 10 to 15 minutes.
  3. Bring a non-stick frying pan to the fire. 
  4. Put a portion of the dough and cook until firm. 
  5. Flip to cook the other side of the pancake. Repeat the same with the rest of the dough until it’s all gone.

Conclusion:

In this short article, we answered the question “Why should you eat a banana each night before bed?”, discussed the advantages of eating a banana before sleeping and have shown you other food that can improve your sleep.

References:

https://www.healthline.com/nutrition/banana-before-bed

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