Do you toss and turn in bed each night, miserable because you can’t fall asleep? Popping a sleeping pill might do the trick, but it can turn into an addictive habit. Fortunately, it’s possible to find help in more natural remedies.
This is where bananas come in. These sweet fruits are packed with vital micronutrients like potassium, magnesium, and zinc. These are the very nutrients that our bodies need for a good night’s rest. More importantly, bananas are an excellent source of tryptophan. This amino acid helps your body make serotonin and melatonin, two hormones that play a huge role in sleep regulation.
Insomnia: The Facts
Insomnia isn’t solely defined by the difficulty to fall asleep. It also involves frequently waking up and failing to feel rested after a full night of rest. From stress to poor nutrition, insomnia can be caused by countless reasons. Of course, an occasional episode of sleeplessness isn’t a cause for worry. This may happen during a time of over-excitement or stress. Continued sleeplessness is a different story, though. Over time, severe lack of rest can have
Women are more prone to insomnia. This is especially true during the beginning of the menstrual cycle and menopause. And while older people tend to complain about insomnia, the exact reasons aren’t always clear. Similarly, night and rotating shift workers with odd schedules are at high risk for this condition. They are right in line with individuals with chronic illnesses, too. In fact, about 75 to 90 percent of insomnia patients usually have another chronic health problem. Psychiatric disorders and chronic insomnia are often found to co-exist.1
Another potential cause for insomnia is an insufficient blood level of melatonin. This neurohormone, generated by the brain’s pineal gland, is key to initiating and maintaining sleep. A deficiency can lead to sleeplessness and chronic insomnia. In fact, melatonin is used to medically treat conditions such as insomnia, jetlag, chronic fatigue, and depression.2
Enter The Bananas!
Bananas aren’t just tasty – they are good for our bodies, too. But did you know that these popular fruits double as a rich source of sleep-inducing nutrients? Here’s the low-down.
This mineral reduces transmission between neurons, producing a calming effect on the brain. Outside of the central nervous system, it also relaxes muscles. Furthermore, magnesium is known to promote a deep, restful sleep.
It’s an essential nutrient that relaxes the muscles and nerves, contributing to better sleep. Research indicates that there may even be a genetic connection between potassium and slow-wave sleep or deep sleep.3During this stage of sleep, the brain more or less stops responding to external disturbances.4
While it is often overlooked, zinc is a mineral that is necessary for good health. Zinc deficiency can cause sleep disturbance, behavioral problems, and scattered concentration.5
The real star of the show is tryptophan, an amino acid that converts to serotonin in the brain. Serotonin then transforms into melatonin through two metabolic changes. Again, melatonin is a hormone that promotes restful sleep and regulates the body’s circadian rhythm. Research shows that consuming just 2.5 mg of tryptophan can significantly improve sleep without worrisome cognitive side effects, unlike most medications.6
Need more proof? An Italian study analyzed the effects of melatonin, magnesium, and zinc supplements an hour before bedtime. Volunteers were given food supplements containing 5 mg melatonin, 225
In another test on the effect of melatonin-rich fruits on serum melatonin and antioxidant status, it was found that eating two whole bananas each day spiked the levels of serum melatonin from 32 to 140 pg/mL (picogram per milliliter). The levels peaked after two hours of eating the bananas. The study also observed a spike in antioxidant levels.8
|↑1||Roth, T. Insomnia: Definition, Prevalence, Etiology, and Consequences. Journal of Clinical Sleep Medicine. 2007 Aug 15; 3(5 Suppl): S7–S10.|
|↑2||Buscemi, N., B. Vandermeer, R. Pandya, N. Hooton, L. Tjosvold, L. Hartling, G.
|↑3, ↑5||Sharma, Rashmi, and Shubha Dube. “Nutrients Helpful To Cure Sleep Disorders.” International Journal of Science and Research (IJSR). Volume 5 Issue 9, September 2016.|
|↑4||N3 sleep (Stage 3 or
|↑6||Richard, Dawn M., Michael A. Dawes, Charles W. Mathias, Ashley Acheson, Nathalie Hill-Kapturczak, and Donald M. Dougherty. “L-tryptophan: basic metabolic functions, behavioral research and therapeutic indications.” International Journal of Tryptophan Research : IJTR. 2009;2:45-60.|
|↑7||Rondanelli, Mariangela, Annalisa Opizzi, Francesca Monteferrario, Neldo Antoniello, Raffaele Manni, and Catherine Klersy. “The Effect of Melatonin, Magnesium, and Zinc on Primary Insomnia in Long‐Term Care Facility Residents in Italy: A Double‐Blind, Placebo‐Controlled Clinical Trial.” Journal of the American Geriatrics Society 59, no. 1 (2011): 82-90.|
|↑8||Sae‐Teaw, Manit, Jeffrey Johns, Nutjaree Pratheepawanit Johns, and Suphat Subongkot. “Serum melatonin levels and antioxidant capacities after consumption of pineapple, orange, or banana by healthy male volunteers.” Journal of pineal research 55, no. 1 (2013): 58-64.|