· Natural Remedies · ​​This Pre-Bedtime Drink Is A Natural Fix For Better Sleep

​​This Pre-Bedtime Drink Is A Natural Fix For Better Sleep

Make Banana Tea For Insomnia - cup of tea with two cinnamon sticks near it

For Better Sleep, Drink Banana And Cinnamon Before Bed

When I first encountered the concept of drinking banana tea (or banana water) for sleep problems, I was immediately intrigued, because I’ve always had a hard time falling asleep. I hate tossing and turning, so most nights I end up staying up until I absolutely cannot keep my eyes open any longer.

Admittedly, staying up after midnight every night is not an ideal solution. But this banana tea seemed seemed like a promising natural option for dealing with insomnia, and my own research into the sleep-promoting benefits of banana and cinnamon (the two ingredients in this simple bedtime tea) offered insight into how it works.

Related: 16 Of The Best Tips For People Who Struggle With Sleep

Make Banana Tea For Insomnia - bunch of very ripe organic bananas

How Cinnamon And Bananas Help You Sleep

This simple “tea” combines vitamins and minerals from two natural sources — banana and cinnamon — to help you fall asleep and stay asleep. Bananas help you sleep by supplying your body with potassium, which helps regulate blood pressure and support your nervous system; magnesium, which helps relax your muscles; and vitamin B6, which supports bodily functions involved in sleep regulation.

Cinnamon, on the other hand, is thought to have a regulating effect on blood sugar levels, helping to prevent the sort of spikes that are known to contribute to sleeplessness. When combined, cinnamon and banana make a powerful (yet all-natural) combination for sleep support.

Related: All-Natural Tea Treatments for Common Ailments

Here’s how to make it:

How To Make Banana Tea For Sleep

Make Banana Tea For Insomnia - pitcher of water, jar of ground cinnamon, ripe banana


  • 1 organic banana, peeled
  • 1/4 teaspoon cinnamon
  • Filtered water
Make Banana Tea For Insomnia - woman's hand holding a peeled banana over a saucepan of water


Put about 2 cups of filtered water into a small pot and bring it to a boil.

Make Banana Tea For Insomnia - banana in boiling water in sauce pan.

Add the peeled banana to the pot, then boil the banana for 10 minutes. Remove from heat.

Make Banana Tea For Insomnia - sprinkling cinnamon into the pot with the water and banana

Stir 1/4 teaspoon of cinnamon into the water.

Make Banana Tea For Insomnia - straining the saucepan contents through a sieve

Place a mesh sieve over your favorite mug, then slowly pour the contents of the pot through the sieve into the mug.

Make Banana Tea For Insomnia - cup of tea with cinnamon sticks

Allow the tea to cool to a drinkable temperature, then drink before bedtime.

BONUS: Reuse The Banana

If you don’t want to waste the boiled banana, put it in a ziplock bag and stick it in your fridge or freezer. You can add it to your next bowl of oatmeal, or use it in your next batch of banana bread!

Related: The 11 Best Reasons To Never Throw Out An Overripe Banana

What’s your best tip for getting better sleep?

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Natural Remedies

  • Years and years ago, I developed sleep problems. I would either fall asleep and wake up 5–6 times throughout the night, OR I wouldn’t be able to sleep at all. It was a nightmare and one my doc and I spent 3 1/2 years trying to figure out. Nothing worked. We tried anti-insomnia, antianxiety and antidepressants. Blood tests, sleep studies and yoga. Sleep hygiene and therapy. Finally, I just gave up because I was tired of being on the script rollercoaster. Until about 3 years ago, I met a doctor that told me to try low dose Quetiapine + Gabapentin. To this day, I sleep 7–9 hours straight every night. Although I love it I know there will eventually come a time that these no longer work. I sincerely want to try natural sleep remedies, and this sounds just about as natural as you can get. Melatonin, B6, Magnesium supplements work on occasion but rarely and when they do, I still only get around 4 hours of sleep. Fingers crossed this recipe is the ticket!

  • Eating anything just before going to sleep is crazy because the gastric juices will be stimulated to digest and that will keep you awake.

  • If you are leaving the peel on, I would go with organic & washed well. I’ve heard that there are lots of chemical fungicides on banana peel.

  • I also recently heard (on a podcast) about banana/cinnamon tea to promote sleep. Another version is to leave the banana in the peel – cut both ends of the banana off and then cut in half. Leaving the banana in the peel is an added benefit as the peel contains a much higher level of magnesium than the banana itself. Boil the banana in the water until it starts to turn dark in color. Add the cinnamon and drink! Hope this helps!

  • This sounds interesting. I’m normally not a big fan of teas because I’ve never cared much for the flavor. I had the same question as Phyllis wondering if you could just make a batch and heat it up when your having one of those nights. I can get to sleep but tend to awake at the same time- due to my old working schedule. It’s crazy my mom and I have been talking about having the same problem.

  • Thank you for this. I’ve been taking Melatonin to help me sleep. There are nights that I have trouble going to sleep and staying asleep.

    • I recently heard on a podcast with a sleep doctor that most people do not suffer from a deficiency in melatonin and that increasing magnesium can often help with sleep quality. This banana tea can really help with your magnesium levels. Boil the banana with the peel on it as the peel contains much higher levels of magnesium than the banana itself!

  • Why not just eat the banana with a little cinnamon sprinkled on it? Seems it would save a little time and not dirty any dishes. Just curious….

    • Eating the banana would spike your blood sugar, keeping you awake. Drinking the tea doesn’t lead your body to believe that you need to stay awake to digest your snack. :-)

      • Plus drinking tea before going to bed, will make you have to get up and go to the bathroom to pee more often thru the night. I do have to drink water to take two pills before bedtime and that is bad enough. I cannot take these meds with tea.

  • I love all your ideas and today especially the cinnamon and banana tea as I am sleepy at normal bedtime but when the head hits the pillow – its wake up time for some reason! Thanks so much – trying tonight!!!

  • It’s two a.m. and I’m reading your banana and cinnamon tea post for insomnia. Sure will give this all natural sleep method a try as I have tried taking all sorts of medications without success and with awful side effects. Thanks for the suggestions on how not to waste the banana too.

  • I love how this showed up in my inbox as I was doing the ‘insomniac’s scroll’ thru my phone. Natural remedies for the win, and with two of my favourite things. Your posts are always eerily timely but gratefully welcome!

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