(Photo by Look Studio from Unsplash)
When you search for ways to sleep better, you’ll come across tons of different tips. However, you’ll likely find that much of the information is conflicting, which can make it even harder to find answers. One tip that’s been around for a long time is to simply eat a banana before bed, but how true is this?
Bananas are the most commonly eaten fruit in the United States and have played an important role in American produce history for nearly a century. And why not? They’re affordable, easy to transport, and delicious. Not to mention they’re good for your gut and contain fiber, magnesium, vitamin B6, and more. Plus, they’re very hydrating, since bananas are about 75% water!
Why do people say bananas help you sleep?
Due to the potassium, magnesium and vitamin B6 content in bananas, this idea is often discussed. However, there are a few problems with this notion. First, although bananas are often associated with high potassium content, this is actually not the case.
Depending on the size of the banana, you probably won’t get more than 10% of your daily potassium needs from a single banana. The 10% estimate also comes from a really large banana! To put things into even more perspective, plantains contain almost twice as much potassium as bananas. Higher potassium intake is associated with better sleep quality, but the amount in a single banana probably doesn’t do much.
Additionally, a banana contains a little less than 30 milligrams (mg) of magnesium. The daily recommendation is closer to 400 mg. We also have a reduced rate of absorption through food. Research shows that we absorb 30-40% of magnesium from the food we eat, meaning you’ll only get about 9-12 mg at most from the fruit. This is a really small amount that is unlikely to improve or affect your sleep. However, it’s understandable why this connection is made. Magnesium is known to calm you down and promote relaxation.
Vitamin B6 is crucial for mood regulation, particularly due to its involvement in serotonin metabolism. It can also definitely contribute to better sleep quality. About 1.3 mg of vitamin B6 per day is recommended, and bananas can provide 0.4 mg of that. Since the total requirement is not very high, this is a realistic way to get this nutrient. If there was one nutrient in bananas that could affect sleep, it would be vitamin B6. However, whether or not this is the case for you is quite uncertain.
Conclusion
Bananas are a nutritious food, so including them in your diet is no problem at all. There’s also no harm in eating a banana before bed to see if it helps you sleep, unless you have trouble regulating your blood sugar levels, in which case you may want to be more cautious. Objectively, bananas contain nutrients that can promote sleep, but only one of them is present in sufficient quantities to theoretically make this happen. While some people claim bananas are their personal key to falling asleep, don’t feel bad if they don’t do anything for you at all.
