Is Eating a Banana Before Bed a Healthy Habit?

We explain how exactly bananas can enhance your sleep and how much you should eat.
Romeo Vitelli
Romeo Vitelli
Expert Writer
Received his doctorate in Psychology in 1987, spent fifteen years as a staff psychologist in Millbrook Correctional Centre. In 2003 went into full-time private practice. read more
Reviewed By
Medical Advisory Team
Medical Advisory Team
Includes well-known professionals, who together provide decades of sleep medicine experience that enables Talk About Sleep to fulfill its mission of creating access to high- read more
Last updated: August 29, 2023
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For some people, it’s just tough to fall asleep or stay asleep. At the same time, some people have a problem with both – falling asleep and staying asleep, termed as insomnia.

Insomnia is a common sleep disorder characterized by the inability to fall asleep or stay asleep, and some people are afflicted with both. It leads to daytime fatigue, laziness, general feelings of ill health, anxiety, depression, amongst others which in turn affects your mental and emotional health.

But the good news is that it can be cured with just a little effort. Eating a banana before bed goes a long way to induce healthy and satisfying sleep. Although bananas have been in existence since time memorial, some people are yet to make optimum use of the fruit. So, in this article, we will be sharing with you how bananas can bring a lasting solution to insomnia.

Nutrients of a Banana that Enhance Sleep

Is Eating a Banana Before Bed a Healthy Habit?

You might be wondering how bananas make you sleepy. Well, there are certain nutrients in the fruit that fight sleeplessness.


A medium banana contains approximately 34 milligrams of magnesium which is 8% of the daily magnesium required.

Magnesium can help you sleep better in a variety of ways. It aids in the maintenance of a proper circadian cycle, which is your internal body clock that regulates your sleep and wake cycles.

Consumption of magnesium daily will also reduce the time it takes to fall asleep and reduce your stress levels, thus increasing sleep time.


Another nutrient in bananas is potassium. It reduces high blood pressure. In persons with high blood pressure, a high intake of potassium lowers sleep disorders.

Potassium also enhances sleep quality by minimizing nighttime muscle cramps.


This is a vital amino acid, which means your body can’t produce it, and you have to obtain it from foods like bananas.

Tryptophan-rich diets have been related to better sleep, including greater sleep length, less stress in falling asleep, and reduced night walking.

What Are the Advantages of Eating Bananas Before Bed?

The benefits of eating a banana before bed are so much to the extent that they provide help in other parts of human life asides from sleeping.

Bananas Reduce Stress, Anxiety, and Insomnia

Magnesium as a banana nutrient reduces stress and anxiety, thereby aiding sleep. When you eat bananas before sleeping, you feel relaxed and relieved of stress.

An increase in a person’s magnesium intake can help to reduce insomnia and treat some other sleep-related issues.

Bananas Reduce Restless Legs Syndrome

Magnesium can also help to alleviate the symptoms of Restless Legs Syndrome (RLS). This is a sleep disorder that is characterized by an uncontrollable need to move one’s legs. When the body is at rest, it generates a tingling or itchy feeling. RLS patients have difficulty in sleeping and frequently suffer from chronic sleep deprivation.

If you are finding it difficult to sleep because of Restless Legs Syndrome, you should get any of these mattresses to help relieve you of your pain.

Bananas Promote Feelings of Satisfaction

Pectin, a type of soluble fiber found in fruits and vegetables, is abundant in bananas. Pectin improves fullness feelings by delaying the time it takes your stomach to empty its contents.

As a result, by eating bananas at night, you are saying goodbye to poor sleep caused by hunger.

Bananas Reduce High Blood Pressure

High blood pressure patients can reduce their blood pressure by eating bananas before going to bed as it is rich in potassium.

Potassium helps to regulate blood pressure naturally. The mineral helps to counteract sodium’s adverse effects on the body. This procedure decreases blood pressure by reducing the amount of water the kidneys need to hold.

Bananas Reduce Muscle Cramps

Bananas are very beneficial to people whose sleep gets disrupted by muscle cramps. In most cases, the cramps’ pain wakes you up, making sleeping back a problem. The encouraged nighttime fruit has a lot of potassium, which helps relax your muscles and relieve overnight cramps.

Potassium helps to regulate sodium and electrolytes in the body, which can help to prevent muscle cramps. It works as a muscle relaxant, allowing you to fall asleep quickly and with no disruption.

Will It Help You Sleep Better?

As stated previously, bananas are rich in nutrients like magnesium, potassium, and tryptophan, which have all been linked to better sleep. You get to sleep like a baby when you eat the fruit before going to bed. You get eased of all the stress and feel relaxed as you lay to rest. You also sleep for hours without getting to wake up in the middle of the night because of cramps pain.

Furthermore, bananas help you sleep better by improving your digestion and providing sensations of fullness. They contain a chemical property that aids in controlling stomach pain and the prevention of diarrhea and constipation.

Are There Any Drawbacks?

Is it wrong to eat bananas before bed? According to the common saying, ‘Everything that has an advantage comes with a disadvantage.’ Bananas are no exception.

Too Much Sugar

According to CNN, bananas contain about 14 grams of sugar. You may have heard that sugar obtained from fruits is preferable to sugar obtained from confectionery. However, sugar has the same molecular structure no matter where it comes from. Both have fructose and glucose but in different quantities.

Increases the Risk of Cavities

Bihuniak in The Washington Post said parents should be mindful about having their kids eat a banana before bedtime because the fruit is particularly sticky. It adheres to the teeth, increasing the risk of cavities.

Some More Tips for Better Sleep

Apart from the banana sleep disorder tactic, other tips can be used to put a rest on sleeplessness.

Fix and Adhere to a Sleep Schedule

For easy sleep, have a time when you go to bed every day and ensure you adhere. Sometimes, it isn’t easy to know if you are getting enough sleep or not, which is why it is advisable to look to get sleep patterns. The device gives you more insight into your sleep pattern and provides solutions.

Every day, go to bed and wake up at the same hour. On weekdays and weekends, try to keep the time gap between your sleep schedules to no more than one hour. Consistency helps to maintain your body’s sleeping and waking cycle.

Make your Sleep Environment Comfortable

Make a sleeping-friendly environment. This usually entails something cool, dark, and silent. You sleep better when you make your environment suitable for relaxation. Examples of this are making the room temperature cool, reducing noise, and switching off the light.

Getting a White Noise Machine is also a good idea. The machine operates by emitting soothing white noise, which has a calming impact on the listener while concealing any disturbing sounds that interfere with sleep.

Is Eating a Banana Before Bed a Healthy Habit?Do Not Take Alcohol Before Bed

Alcohol is a stimulant that keeps your body active. If you take it before bed, you will most probably be restless as you won’t be able to remain asleep. Even though alcohol makes you tired at first, it can disturb sleep later at night.

People who consume substantial amounts of alcohol before going to bed are more likely to experience delayed sleep onset, which means it takes them longer to fall asleep.

Pay Attention to What you Eat

It’s one thing to eat well, and it is another to know what to eat before bed because whatever you eat influences the certainty of your quick sleep and sleep duration, which emphasizes the benefits of a banana. It is okay to eat bananas before bed as they are light and give a feeling of fullness.

Make sure you are not hungry or stuffed before going to bed. Avoid eating anything heavy or substantial within a couple of hours of going to bed. Your discomfort may keep you awake. According to professional consultations, Oregon’s Wild Harvest has the best protective nutritional supplement that supports sleep.

Is Eating a Banana Before Bed a Healthy Habit?

Reduce Daytime Naps

It’s no debate that night sleep is better, more relaxing, and longer than daytime sleep. Therefore, ensure you avoid too many naps in the day as it will affect your body’s willingness to sleep at night. The more you sleep in the day, the less you sleep at night.

If you must nap during the day, keep it to 30 minutes or less and avoid napping late in the day.

Clear Your Head Before Bed

Another thing that keeps you awake when you ought to sleep is your thoughts and worries. Before going to bed, try to put your anxieties and concerns to rest.

Stress management may be beneficial as well. Begin with the fundamentals, such as being organized, prioritizing, and delegating chores. Meditation can also help with anxiety.

Final Thoughts

Sleep deprivation has an almost magical effect on energy levels, attitude, skin, and your whole health in general. You can eat a couple of light foods and fruits to help you sleep well.

However, can you eat a banana before bed? Do bananas help you sleep? Yes, they do. Although they are not popularly known for this function.

According to research, melatonin also helps you fall asleep faster, deeper, and for an extended period by preparing your body for sleep.

It is also advisable that you see your doctor if it seems that despite all these, you are not getting better sleep.

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