Sleep expert Dr Michael Breus, known as the 'Sleep Doctor', has recommended eating a banana before bedtime to improve sleep quality, dubbing the fruit 'nature's sleeping pill'. In a TikTok video, Dr Breus explained that bananas are loaded with magnesium, a nutrient that promotes relaxation and supports a healthy sleep cycle.
Bananas and Magnesium for Sleep
A medium-sized banana (126 grams) provides around 34mg of magnesium, approximately 8% of the recommended daily intake. Magnesium plays a key role in maintaining the body's circadian rhythm, the natural internal clock that governs sleep patterns. Research has shown that a daily supplement of 500mg of magnesium can boost melatonin production while lowering cortisol levels, the stress hormone.
Other Sleep-Enhancing Fruits
Dr Breus also highlighted other fruits that aid sleep. Kiwis help promote serotonin in the brain, a calming hormone that relaxes the body before bed. Pineapple contains melatonin, a hormone that regulates sleep-wake cycles. Additionally, he suggested Greek yoghurt as a pre-bedtime snack, noting that calcium is essential for the sleep process and many people are low in this mineral.
Alcohol's Negative Impact on Sleep
While many avoid caffeine in the evening, alcohol can also disrupt sleep. Sleep specialists at Bed Kingdom stated: 'While alcohol can often make you fall asleep faster, drinking it close to bedtime can cause fragmented sleep and frequent waking throughout the night.' Studies have found that consuming alcohol within four hours of bedtime negatively affects sleep continuity and duration, leading to longer 'wake after sleep onset' (WASO). To mitigate this, experts advise having your last drink at least four hours before bed to allow the body to metabolise the alcohol.
