Certain foods such as bananas and kiwis can help promote deep sleep for those who struggle to fall asleep, according to an expert. Alcohol, on the other hand, may shorten the time it takes to fall asleep but can reduce sleep quality, requiring caution, he explained.
According to Britain's The Mirror, U.S. sleep expert Dr. Michael Breus recently introduced bananas, kiwis, pineapples, and Greek yogurt as foods that can help with deep sleep on his YouTube channel "Sleep Doctor." On the channel, which has more than 460,000 subscribers, Dr. Breus explained his recommended foods, saying, "People often ask what foods help with deep sleep."
Banana Named a 'Natural Sleeping Pill'... Kiwi and Pineapple Also Help
Dr. Breus said of the banana, "It may be hard to believe, but it's called a 'natural sleeping pill,'" citing its rich magnesium content as the reason. Magnesium is a nutrient necessary for the normal functioning of nerves and muscles, helping to relax the body and playing a role in maintaining the body's biological rhythm. One medium-sized banana (126g) contains 34mg of magnesium, about 8% of the recommended daily intake.
The kiwi was also introduced as a fruit that can help with deep sleep. "Kiwi promotes serotonin production in the brain," Dr. Breus explained. "Serotonin calms the body and helps relieve tension before going to bed." In some studies, patients with sleep disorders who ate kiwi before bed fell asleep faster, slept longer, and woke up fewer times during the night.
The pineapple was mentioned in relation to melatonin, a hormone that regulates the sleep-wake cycle. "Pineapples contain a lot of melatonin," Dr. Breus explained, and some studies reported that melatonin levels in the body increased after eating pineapple or banana.
"Avoid Alcohol Before Bed"... Greek Yogurt Recommended in Small Amounts
Greek yogurt was also recommended as a snack that helps with deep sleep. "Many people suffer from calcium deficiency," Dr. Breus said. "Calcium, which can be obtained from foods like Greek yogurt, plays a very important role in the sleep process." However, he advised eating only a small amount, as excessive consumption right before bed can cause indigestion or heartburn.
Alcohol, on the other hand, does not help with deep sleep, he emphasized. While alcohol may initially shorten the time it takes to fall asleep, it can reduce sleep quality by causing frequent awakenings during the night. Experts explained that drinking alcohol within four hours of going to bed can reduce total sleep time and sleep continuity, and make it harder to fall back asleep after waking during the night.
