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Peanut butter banana is the best snack for better sleep

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Ready to slip into bed after a long day of "normal human" cosplay? Hoping to fall asleep quickly instead of staring at your ceiling for hours? You probably already have the ingredients you need for a dietitian-approved bedtime snack that will help you fall asleep. In an episode of the Well+Good YouTube series You versus foodTracy Lockwood Beckerman, MS, RD, makes the case for a peanut butter banana as the best snack for better sleep.

What a dietitian wants you to know about eating before bed:


What you eat before bed and how long before bedtime can affect both your sleep and your digestion. If your food is not digested before you go to bed, your body spends time resting on digesting food. High glucose levels can keep you awake, says Beckerman, noting that it also depends on how sensitive your body is. She advises against refined sugar and carbs before bed because they can contribute to poor sleep and poor digestion. But sometimes your brain is screaming "feed me cookies" after a stressful day because refined sugars and carbs will give it a dopamine rush. A peanut butter banana is a bedtime snack that can actually help you sleep better.

Not only do these ingredients make a delicious pairing, but they also help each other. "Bananas are high in potassium and magnesium, which can help your muscles relax," says Beckerman. (Most of us don't get enough magnesium.) Nut butters contain tryptophan, an amino acid that converts to serotonin in the brain and is a precursor to melatonin. Consumed together, banana carbs can make tryptophan more available to your brain and increase your ability to sleep. "This treat is a wonderful sleep aid," she says.

Peanut butter is more than just a snack for better sleep:


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