2023-05-19 10:35:42
Despite the great nutritional benefits of bananas and their high content of vitamins and nutrients that promote body health, health experts have warned against eating bananas before going to sleep, because it may cause problems during the night, such as sleep disturbances, and it may also make a person see dreams and nightmares. Annoying, according to experts at the Sleep Junkie Foundation.
Experts confirmed that although bananas contain about 27 milligrams of magnesium in each fruit, which is an important mineral that often helps sleep and relaxation, it also contains high levels of melatonin that can cause night disturbances.
Bananas provide 26% of the recommended daily allowance of melatonin, but these high levels just before going to bed can make it difficult to get a good night’s sleep, and these problems are likely to occur in people whose bodies already produce enough melatonin naturally or taking melatonin supplements.
Not only are you having bad dreams, but too much melatonin can cause dizziness, headaches, and extreme agitation.
Sleep experts reported that eating a lot of fruits that contain melatonin can make a person feel dizzy the next day after a restless sleep all night, so they do not advise giving up bananas, but they emphasize choosing the right time to eat it to take advantage of its benefits, according to the eastern herald.
Health experts pointed out that the timing of melatonin consumption is key to helping sleep, so it is best to eat bananas an hour or two before trying to sleep so that excess melatonin does not hinder you and lead to the opposite effect.
Everyone has heard that bananas provide a great source of potassium, but even the macronutrient in the wrong amounts can cause some real harm. Excessive consumption of bananas can lead to hyperkalemia, a condition that impairs the function of nerve and muscle cells.
What’s the alternative?
Experts always recommend finding alternatives that help the body rest and relax, especially during sleep. For example, bananas can be replaced with four foods:
1- Almonds contain magnesium, which promotes sleep. It is also linked to its ability to reduce inflammation and helps reduce levels of the stress hormone cortisol, which is known to impede sleep.
2- Kiwi contains serotonin, a chemical in the brain that helps regulate the sleep cycle.
3- Fish, because it contains vitamin D and omega-3, which are characterized by their role in enhancing the efficiency of sleep throughout the night.
4- White rice, if eaten an hour before bedtime, it contributes to sleep perfectly.
5- Sour Cherry
Experts primarily advise consuming tart cherries to aid sleep, as research has found that it helps treat insomnia due to its nutrients including potassium and the hormone melatonin, both of which help relax muscles and promote faster and deeper sleep.
In one study, participants who drank tart cherry juice over the course of a week showed significantly higher levels of total sleep time and sleep efficiency.
6- Pineapple
Pineapple contains more melatonin than cherries, and research supports its ability to significantly increase levels of the sleep hormone in the body. In a 2013 clinical study of healthy volunteers, researchers found that those who ate pineapple experienced a 266% increase in melatonin levels.
Pineapple also aids digestion. What prevents stomach pain at night is due to bromelain, a key enzyme in pineapple that helps treat constipation and other forms of inflammation. Oranges
Experts explained that oranges help increase melatonin in the body because it contains B vitamins, and because it helps manage stress, and releases serotonin and dopamine, all of which help promote sleep.
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