Late at night when we start feeling hungry, there are many options for foods we can eat to scare the hunger away. Some foods are perfect for eating late at night and other not so much. Certain foods can not only make us gain unnecessary fat but it can also cause insomnia and sleep problems.
Foods that are lighter are always a great idea while fatty and sugary foods are only going to keep us awake for a longer period of time. In today’s text we are going to talk about bananas and what eating them before bed does to us. So the next time you feel hungry late at night banana might actually be a great idea.
Banana – Nutritive information
Banana is the name of the genus of herbaceous plants and of an economically important species (Musa sapientium) from the Musaceae family, as well as the name for the fruit of these plants used by humans as a fruit.
They are tall, mostly annual herbaceous plants, which look like trees on their appearance. They have wide and very long leaves (1.5 m). Bananas spread in tropical regions. Domestic banana comes from South East Asia, whose fruit is tasty and nutritious.
In Europe, it is imported from Central America and the West Indies (Antilles). For proper banana development, a warm and humid climate is needed, as the quality of the fruit depends on large amounts of water and high temperatures. The best results are achieved at an average annual temperature of 20 ° C and a mean amount of rainfall of 150-170 mm per month. Bananas do not have special requirements regarding the type of land.
The energy value of bananas is from 81 to 103 cal. Banana also contains many nutrients and vitamins. In Montenegro, banana grows on the coast, but the fruit does not mature, but remains green.
The bananas, originated from India, and the Arab merchants transported it to Africa. Today, they are also being grown in Central and Southeastern America, although some countries are trying to breed them in a fashionable manner, such as Slovenia, which has recently succeeded in doing so.
There are many types of bananas, but we are popular with the famous yellow banana. There are also exotic – baby bananas; Green Guinea Bananas Used Like Potatoes; they make bananas that are short and thicker, when they are black in color and taste is a strange mix of banana, strawberry and apple; and many others. The fruit is given by bananas from the genus Musa. Rod Musa contains over 50 different bananas (some of which provide edible and some inedible, unsweetened, full-floured seedlings). There are also lots of varieties of each species, and hybrids between species.
Banana in the diet
Nutritionally, it is a very valuable product. It contains a lot of vitamins and minerals, including phosphorus, manganese, magnesium, potassium, vitamin A, B6, folic acid and vitamin C. Bananas are very popular food to have among sportsmen because it contains a lot of energy and it almost represents a small meal in one fruit.
Bananas are great snacks to have after training and gym, because they are nutritional enough to restore the lost energy after a workout.
Problems sleeping and food
A recent study at the University of Chicago showed that people at the beginning of the 20th century slept at an average of 9 hours a day, and at the end of the 20th century the hours of sleep had dropped to 7 and less.
Characteristics of today’s lifestyle such as late lamentation, early rise during the week, stress, overwhelmed weekend (we want to do more in the house, see more friends, do some other things we did not get over the week …) and so on increase the importance of sleep in human life.
During sleep the body rest, full of batteries, is renewed. All “activity” type hormones are in sleep state, and “growth” and “repair” hormones enter into force.
It has long been known that sleep deficiency accelerates the appearance of signs of aging and increases the likelihood of age-related illnesses. So, make sure you have enough sleep. Recommendations are at least 7 hours of quality sleep, but this measure can be individual.
What to eat before bed?
There are many foods that have been proven to make it easier to “tune” in dream and increase its quality. Our ancestors were not needed science to know that a glass of warm milk in the evening is soothing. “Soothing” foods are those rich in tryptophan amino acids foods like banana, fresh cow cheese, milk, turkey, dried dates, and peanuts. The absorption of tryptophan into the brain increases the carbohydrate-rich foods. But, look out for the amount of such foods. If taken late in the evening, just before bed, most of the body will get redone in the fatty tissue.
In the fight against insomnia, magnesium is also important. It is the mineral that is responsible for relaxation of the muscles, which leads to a sense of relaxation and calmness. Besides, he It is also important in the fight against stress. Therefore, include the rich foods at dinner magnesium such as green leafy vegetables, brown rice, oats, sunflowers seeds, nuts, soy, shrimp, and dried fruits.
In the evenings, never consume foods rich in caffeine and sugar, as coffee, black tea, sweets, carbonated drinks. Light sugared drinks also fall into this group; sugar is replaced by artificial sweeteners, but still contains caffeine. Replace them with some mild tea, e.g. chamomile or fruit. Also do not eat very spicy food in the evening. Here are a few examples of late evening meals (one hour before bedtime):
- Banana beans (no sugar)
- Fresh cow cheese or tofu and oatmeal or sunflower bread
- Sunflower / roasted / oat bread and turkey ham
- Nuts or sunflower seeds
- Milk, half a handful of dried fruit and half a handful of nuts or seeds
- It is well known that a heavy dinner sleep before sleep can cause insomnia.
Your dinner always has to be “light.” Just increased bowel work late in the evening is often a cause of insomnia. Diet schedule is very important throughout the day. The most ideal would be: breakfast at 8 am, morning snack at 11 am, and lunch at 13 pm, afternoon snack at 16 pm and dinner up to 20 h. So the last meal should be 2-3 hours before going to bed.
In times of insomnia, make sure you have a better sleep already at your choice of lunch / dinner foods. Include the above mentioned foods. If you suffer from insomnia over a long period of time, contact your doctor. But before you sit down with yourself, “record” what is troubling you and what worries you have. You are better known than your doctor knows.
Insomnia today is becoming more and more burdensome and can greatly affect the quality of life.
Whether your problem is that you cannot fall asleep, often stay overnight or be too early, you are likely to be unleaded all the day due to your insomnia, taking the toll on your ability to function throughout the day.
How much sleep varies enough from person to person, but most of it takes seven to eight o’clock at night.
Occasional insomnia does not necessarily have to be a cause for concern, but in the following cases it may be a problem for your overall health:
- Often you cannot sleep at night
- You often have to be in the night
- Be awake early, even when you are late to sleep
- Over the days, you feel unmoved
- Insomnia causes irritability, depression or anxiety
- Concentration is reduced and you often feel fatigue or lack of energy throughout the day
- You often have headache problems
What causes insomnia?
The most common causes of insomnia are:
Stress – stressful events in life most often lead to insomnia. Concern about work, school, health, or family can keep your mind active at night and disrupt sleep habits, but also lead to more serious problems such as anxiety and depression.
Anxiety – everyday anxiety, anxiety disorders, post-traumatic stress and other problems can also lead to chronic insomnia.
Depression – Depression can often lead to insomnia, but also excessive sleep.
Health problems – if you have chronic pain, difficulty breathing or frequent urination, you are likely to have insomnia. Statins associated with insomnia include: arthritis, cancer, heart failure, pulmonary disease, GERD, stroke, Parkinson’s disease and Alzheimer’s disease.
Changing the environment or changing your work schedule – Traveling or working late may disturb your daily rhythm, which can lead to insomnia.
Bad sleep habits – Bad sleep habits or improper sleep patterns stimulate insomnia.
Medications – Many prescribed prescription medications can interfere with sleep, including some antidepressants, heart and blood pressure medicines, anti-allergy and stimulant drugs (such as Ritalin).
Insomnia becomes more common with the age-the older the person is experiencing more with sleeping problems, for example, the more likely that you will wake up the noise, get tired earlier in the evening and be early in the morning. However, people in mature age need the same amount of sleep as the younger ones.
Is it okay to Eat Bananas before Sleep?
When we feel hungry and want to eat something late at night, it is always a better idea to eat something healthy rather than something fatty or full of sugar. Bananas before sleep are always a great idea because they are going to give you all the necessary nutrients and make you fall asleep easier. Bananas are rich in magnesium, potassium and many vitamins which are going to help you fall asleep in no time.
Bananas are also great because they are rich in fruit sugar which is something most of us crave at night, or at least sugar. Banana is going to keep you full and help you fall asleep much easier, so there is no need to reach out for other foods, especially fatty ones.
Magnesium sleep benefits
In the absence of magnesium, the dream is restless, tense and intermittent with frequent waking up. But not every magnesium type is going to help you sleep better. A study that was conducted on over 150 patients, Dr. Davis practiced using magnesium to help his patients sleep better.
Many symptoms of Parkinson’s disease can be overcome with high doses of magnesium, shakes can be prevented, and stiffness can be alleviated. In preeclampsia, pregnant women may get convulsions, nausea, dizziness, and headache. In hospitals, these conditions are treated with magnesium infusions. Because of its powerful relaxing effect, magnesium is not only good for sleep but also beneficial in treating headaches and migraines. Even the number of suicides is associated with a lack of magnesium: in a certain area, the magnesium content in soil and water is lower, the suicide rate is higher.