According to Healthline, several factors are related to the improvement in sleep quality when consuming bananas. On one hand, it is highlighted that bananas contain tryptophan, an amino acid that can act as a natural sedative and help with relaxation. This amino acid is important for the production of melatonin, a hormone that regulates sleep patterns. Additionally, bananas have carbohydrates that increase the chances of converting tryptophan into serotonin and melatonin.
Caroleara Weiss, a specialist cited by LiveStrong, points out that bananas are not only rich in magnesium, which increases the natural production of melatonin, but their high potassium content also helps reduce muscle cramps, which can interfere with sleep quality. Weiss also emphasizes the presence of vitamin B6 in bananas, which can aid in sleep regulation.
According to Healthline, bananas, especially green ones, can improve digestion and reduce inflammation, thanks to their resistant starch content. This starch acts as a prebiotic and indirectly benefits sleep quality. Moreover, bananas are rich in soluble fiber pectin, which promotes satiety and can help reduce feelings of hunger, which may be related to difficulties in falling asleep.
On the other hand, the importance of consuming bananas at the right time is emphasized. It is advised to avoid ingesting too many calories right before bedtime and, instead, consume a banana at least an hour before sleeping. Studies cited by Healthline suggest that having dinner right before sleeping can interfere with sleep. Therefore, it is recommended to eat a banana about four to six hours before going to bed.
Regarding side effects, while bananas are considered healthy foods, certain precautions should be taken into account. People with diabetes should moderate their consumption due to sugar and starch content. Those with chronic kidney disease should also limit their banana intake due to potassium content. Additionally, green bananas may cause discomfort such as constipation, gas, and bloating in individuals unaccustomed to starch-rich foods.
In summary, bananas stand out for their content of tryptophan, magnesium, potassium, and vitamin B6, all of which are related to the improvement in sleep quality. Consuming a banana before bed, as long as the mentioned considerations are taken into account, could be beneficial for falling asleep more effectively.
