ChillSleep
Diet & Nutrition

Banana with Almond Butter Snack

Combine natural melatonin, magnesium, and healthy fats for sleep support

5 minutes

Bananas contain natural melatonin, serotonin, magnesium, and vitamin B6 — all of which support sleep. Paired with almond butter, which provides magnesium, healthy fats, and protein, this creates a balanced sleep-promoting snack that stabilizes blood sugar throughout the night.

How To Do It

  1. 1

    Slice half a banana and spread with 1 tablespoon of unsweetened almond butter.

  2. 2

    Eat 30-60 minutes before bedtime as a light snack.

  3. 3

    Choose ripe bananas (with brown spots) for higher melatonin content.

  4. 4

    Use natural almond butter without added sugars or oils.

  5. 5

    Keep the portion small to avoid digestive discomfort.

  6. 6

    Make it a consistent pre-bed routine for best results.

The Science Behind It

Research shows that bananas contain naturally occurring melatonin and are a good source of magnesium and potassium, which promote muscle relaxation. The vitamin B6 in bananas aids in converting tryptophan to serotonin. Almonds provide additional magnesium and protein that helps prevent blood sugar crashes during the night.

Tips

  • If you're sensitive to histamine, very ripe bananas may not be ideal (histamine increases with ripeness).

  • Can't do almond butter? Try cashew butter, which also has magnesium and sleep-supporting fats.

  • Add a sprinkle of cinnamon for blood sugar regulation and extra flavor.

Best For

Falling asleepNight wakingMuscle relaxation

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