In order to function optimally throughout the day, obtaining an adequate amount of sleep is crucial. However, sleep issues, such as difficulty falling asleep, are more common than we may imagine. Several factors contribute to these problems, including anxiety, stress, overthinking, and concerns about stressful events. Furthermore, certain medications can also disrupt our sleep patterns.
Insufficient sleep not only hampers our ability to perform daily tasks and maintain an active social life but also has detrimental effects on our memory, both in the short and long term. Studies have shown that individuals who consistently sleep less than the recommended seven hours are more prone to emotional reactivity in everyday situations, increased obesity risk, and even a higher likelihood of developing diabetes (National Sleep Foundation, 2021).
Fortunately, there are natural remedies available to address these sleep issues, and one such remedy is banana tea, supported by scientific evidence.
Bananas, particularly their peels, contain valuable nutrients that contribute to better sleep. The peels are rich in magnesium, a mineral known for its ability to enhance sleep quality and reduce sleep disturbances (Abbasi et al., 2012). Magnesium plays a crucial role in regulating gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the central nervous system and promote relaxation (Abbasi et al., 2012; Held et al., 2002). Additionally, the potassium content in banana peels aids in muscle relaxation, further facilitating a peaceful sleep (Morgan et al., 2018).
To prepare banana tea, it is recommended to use organic bananas to avoid exposure to pesticides and chemicals. Organic farming practices ensure a cleaner and safer product (Torres et al., 2012). Here’s a step-by-step guide to making this sleep-enhancing beverage:
- Take an organic banana and cut off the ends.
- Peel the banana and place it in a small saucepan filled with water.
- Boil the banana for approximately ten minutes to extract its beneficial compounds.
- Strain the liquid into a mug using a colander.
- For added flavor, you can sprinkle a dash of cinnamon, which also has calming properties (Zoladz et al., 2005).
- Enjoy the tea around an hour before bedtime.
- Don’t discard the boiled banana! You can consume it along with the peel, which provides additional nutrients and fiber.
By incorporating banana tea into your nightly routine, you can harness the natural benefits of magnesium and potassium, promoting a more restful sleep without the potential side effects associated with certain medications (e.g., constipation, dizziness, impaired cognitive function) (Ong et al., 2017).
It is important to note that while banana tea can be beneficial for improving sleep, individuals experiencing chronic sleep issues or underlying medical conditions should consult with a healthcare professional for proper diagnosis and treatment. The scientific evidence supports the potential of banana tea as a natural remedy for sleep issues, but individual experiences may vary.
References: Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169.
Held, K., Antonijevic, I. A., Künzel, H., Uhr, M., Wetter, T. C., Golly, I. C., Steiger, A., & Murck, H. (2002). Oral Mg2+ supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry