A good night sleep improves your energy recovery to ensure another fresh stamina in the morning. According to articles and researchers, foods you are taking before bed can help determine your sleep quality. Therefore, if you are experiencing sleeping problems, foods that help you get more relaxed can be taken before bedtime. This natural remedy will keep sleeping pills and their potential side effects at the bay.
Banana to help you sleep
Eating banana before bedtime is believed to enhance your sleep, since it increases your intake in nutrients that optimize a good night sleep. One of those common risk factors causing sleeping problems and fatigue is mineral deficiency. Lack of potassium can possibly lead to difficulty staying asleep throughout the night, while lack of vitamin D may result in excessive daytime sleepiness.
“Bananas are loaded with those nutrients your body need to maintain good night sleep and prevent insomnia. Hence, eating this nutritious fruit before going to sleep is recommended.”
Bananas fight against insomnia
Bananas are top food source loaded with high level of magnesium that has many benefits to your overall health. Magnesium has ability to fight insomnia as well as help you sleep longer and faster. Magnesium helps relax the muscles in your body with its neuroprotective effect. This nutrient also helps lower brain temperature and regulate your hormones to promote faster sleep. Thereby, eating bananas at night is beneficial for those having trouble sleeping or suffering from insomnia. If you are lack of magnesium, you will likely to experience difficulty relaxing during sleep and may be suffering from frequent night cramps.
Potassium helps your muscles relaxed
In addition to magnesium, bananas are also loaded with potassium, which has as important role as magnesium in providing you a good night sleep. Sufficient level of potassium does not only induce relax muscles and nerves, but also promotes healthy blood pressure and digestion. Deficiency of potassium, known as hypokalemia, will definitely affect your sleep. When your body lacks of potassium, you might suffer from muscle fatigue, cramps, and heart irregularities.
Although bananas are not the richest source of potassium, eating a medium-sized banana before bed time can promote relaxed muscles and nerves and thus, may provide you easier, better quality of sleep.
Tryptophan prevents depression
Depression has long been related to sleep deprivation. Treating this risk factor well will consequently improve your quality of sleep. Although multiple risk factors may lead to depression, being lack of amino acid called tryptophan may trigger this condition. This amino acid is contained in foods and thus, consuming food sources loaded with this nutrient, although not necessarily get rid of the depression, is going to help you get better sleep and rest. It is easier to minimize the effects of depression when you have rested and slept enough.
Bananas are loaded with amino acid to improve your sleep. The body uses this tryptophan to produce serotonin and melatonin, which have significant roles in regulating different human functions. It helps regulate your mood and circadian rhythms that have control over your sleeping patterns. Eating a banana before bed time will increase tryptophan production to manage your sleep.
Banana-before-bed quick recipes
To accommodate good sleep, you can always consume raw bananas, green or yellow during nighttime. However, if you prefer to “drink” these bananas, below are a couple of simple recipes you can make before bed time.
½ cup warm milk
A teaspoon honey
¼ teaspoon nutmeg
Put all ingredients in a blender or food processor and blend around 40 seconds. Pour blended smoothie in a glass. And flax seeds, almonds, or cocoa powder if desired. Drink this delicious smoothie 30 minutes before bed to enhance a good night sleep.
A teaspoon cinnamon
Cut both ends of banana and boil the whole banana, with its peel, for approximately 10 minutes. Add a teaspoon cinnamon and stir to mix. Pour your tea in a cup and add some more cinnamon or honey to enhance the effect.
Tips for better sleep
In addition to eat a medium sized banana before sleep, there are some other tips to have a good rest through the night:
- Add lavender aromatherapy in your bedroom. Lavender is relaxing and has a significant role in enhancing a good sleep. Burn a lavender aromatherapy candle or oil before bedtime to prevent insomnia.
- Taking a warm shower before going to bed will also help relax your strained muscles and nerves to promote easier sleep. This will also enhance blood pressure that is good for your cardiovascular health.
- Use only puffy pillow that supports your neck and back properly, so that cramps and stiff muscles during or after sleep can be minimized. You can spray the lavender oil onto the pillow cases as well to promote easier sleep.