Bananas are a rich source of nutrients that promote restful sleep.Bananas are a rich source of nutrients that promote restful sleep. Tryptophan, an amino acid found in bananas, supports the production of 5-HTP, which in turn generates the neurotransmitters melatonin and serotonin. Melatonin regulates sleep-wake cycles, while serotonin plays a role in mood and relaxation. Studies have shown that consuming 1 gram or more of tryptophan can reduce wake time during the night. Bananas also contain magnesium, which is abundant in almond butter as well. Magnesium has been associated with improved sleep quality, including increased sleep efficiency, longer sleep duration, and reduced time to fall asleep. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation may alleviate certain symptoms of insomnia. In conclusion, the presence of tryptophan and magnesium in bananas makes them a beneficial dietary choice for promoting restful sleep. Whether enjoyed on their own or paired with other sleep-promoting foods such as almond butter, bananas can contribute to a peaceful night’s rest.
Tryptophan, also found in turkey (Thanksgiving Day nap, anyone?), is an amino acid in bananas that helps produce a chemical known as 5-HTP, experts at Western Michigan University explain. This chemical helps generate the neurotransmitters melatonin and serotonin, both of which play important roles in sleep. In a 2022 systematic review published in Nutrition Reviews, researchers found that taking 1 or more grams of tryptophan was linked to shorter wake times during the night.
Bananas also contain magnesium, a nutrient that’s also abundant in almond butter. In 1 tablespoon of almond butter, you’ll get 44.6 milligrams (mg) of magnesium. While research over the years has had mixed results, findings from a 2012 study of 46 older adults published in the Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences found that magnesium supplementation may improve certain symptoms of insomnia, including sleep efficiency, sleep duration, the time it takes a person to fall asleep, and more.
