Banana Tea For Sleep, Recipes & Other Benefits

by John Staughton (BASc, BFA) last updated - Medically reviewed by Vanessa Voltolina (MS, RD)

Banana tea may sound like a combination of two unrelated culinary items, but it is surprisingly delicious. It has recently acquired popularity as a sleeping aid. Many people believe that banana tea, taken at bedtime, can help soothe nerves and promote sleep. It can be packed with other benefits, such as improving one’s mood, benefiting heart health, and managing weight loss.

Often made along with the peel, the banana peel tea is even more potent. It uses the nutrient-rich peels of the banana, thereby making it more powerful and reducing waste. Let’s learn more about how it can help you sleep better, how to make it, and other benefits.

Banana Tea Nutrition

Banana tea is considered rich in potassium, vitamin B6, manganese, and magnesium. According to the USDA, a medium-sized boiled ripe banana contains 293 mg potassium, 0.3 mg vitamin B6, and 24.6 mg magnesium. However, these figures could vary widely according to the method of preparation. [1]

Benefits of Banana Tea

In folk medicine, drinking banana tea is highly recommended for people suffering from difficulty in sleep, depression, chronic anxiety, low immunity, high blood pressure, obesity, inflammatory issues, among other conditions.

A cup of banana tea with fresh ripe bananas on a wooden table

A cup of banana tea can improve your sleep. Photo Credit: Shutterstock

May Promote Restful Sleep

The high levels of tryptophan, serotonin, and dopamine in banana tea might be linked to improved sleep levels, a reduced occurrence of insomnia, and generally more restful and uninterrupted sleep. These chemicals are not found in high concentrations within the fruit itself, but they are possibly present in the peel. The longer you steep the entire banana peel and fruit – the more of these nutrients will be infused into the drink. [2] [3]

By enjoying a cup of banana peel tea before going to bed, you may lower your stress hormones and induce healthy, restful, and undisturbed sleep. Although research directly linking the two is lacking, one study found that functional foods could help in improving sleep. Banana contains many such elements, including potassium and tryptophan. [4]

Read more about such teas in our article on 7 Best Teas For A Good Night’s Sleep.

May Regulate Blood Pressure

Banana tea is perhaps most well known for its potassium content, which can promote heart health and can lower your blood pressure. As a vasodilator, potassium not only can regulate fluid balance in the body but might also reduce strain on the cardiovascular system by easing tension in arteries and blood vessels. [5]

May Improve Mood

The dopamine and serotonin found in banana tea also can help regulate hormone levels and boost mood, since they are feel-good neurotransmitters. Adding banana tea to your diet might be an effective natural, healthy remedy for boosting your mood. [6]

May Improve Bone Density

There is a good variety of minerals in banana tea which may include manganese and magnesium, both of which can contribute to improving bone mineral density. Adequate intake of these essential vitamins and minerals from banana tea and other foods in a balanced diet can help slow or completely prevent osteoporosis as we age. [7]

May Improve Digestion

Potassium and magnesium are both known to optimize smooth muscle function, which is important in the digestive tract. This can help stimulate peristaltic motion, which may regulate bowel movements, thereby might prevent constipation, bloating, and cramping, while also may improve nutrient uptake. [8]

Explore more options with our pick of 7 Amazing Teas for Digestion.

May Boost Immune System

Vitamin C and vitamin A, both present in bananas, can help boost the immune system. Both of these vitamins can act as antioxidants. Ascorbic acid (vitamin C) stimulates the production of white blood cells, vitamin A may be directly linked to preventing oxidative stress in the retina, macular degeneration, and the development of cataracts. [9]

May Maintain Weight Loss

Contrary to popular belief, bananas can be actually good for weight control. Bananas are possibly rich in soluble and insoluble fiber, these two types of fiber can be known to slow digestion, suppress appetite, boost metabolism. It can keep you feeling satiated, thanks to the tryptophan, dopamine, and serotonin they contain. According to an article in Penn Medicine, a balanced diet is a key to maintaining weight loss in the long term. Incorporating banana’s natural sugars, fibers, and other nutritional benefits can be very useful in planning such a diet. [10]

For other such teas, read our article on 9 Best Teas for Weight Loss.

How to Make Banana Tea?

You can make banana tea very easily at home. All you need is an organic banana, hot water, and a sweetener like honey or cinnamon.

A cup of banana tea with fresh ripe bananas on a wooden table

Bedtime Banana Tea Recipe

This banana-infused tea is an excellent way to relax and unwind before bed-time!
4.24 from 13 votes
Print Pin Rate
Course: Tea
Cuisine: American
Keyword: Banana Tea
Appliance: Saucepan
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 1 serving
Author: Raksha Hegde



  • Put the water and cinnamon stick in a saucepan and bring it to a boil.
  • Slice off the ends of the banana and put it into the boiling water. You can choose to peel the banana if you prefer. However, the peel has many nutrients. 
  • Let the banana boil for 10 minutes and then, remove from heat. 
  • Place a mesh strainer above your favorite cup and pour the content. You can keep the boiled banana aside to use it for porridge or chia puddings. 
  • Add honey to taste. It is a wonderfully relaxing drink to have pre-bedtime. 
    A cup of banana tea with fresh ripe bananas on a wooden table


You always want to use organic bananas as there won't be pesticide residue on the peel. While this pesticide isn't deadly, it can result in some toxicity within the body, so it is best if you avoid that possibility. 
You can also use cinnamon powder instead of a cinnamon stick. Add 1/4 teaspoon of cinnamon powder after the banana tea is brewed.

Banana Peel Tea Recipe

Banana peel tea is a great way of practicing zero waste while drawing health benefits such as restful sleep and detoxification. Try this 3-step banana peel recipe for a fragrant beverage just before bedtime!

A beautifully decorated banana peel

Banana Peel Tea Recipe

A natural way to increase the magnesium in your body, which ensures good sleep! 
4.5 from 6 votes
Print Pin Rate
Course: Tea
Cuisine: American
Keyword: Banana Peel Tea
Appliance: Saucepan
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 1 cup
Author: Raksha Hegde



  • Slice off the ends of the banana peel. You can freeze or dehydrate banana peels to have on hand for this tea. 
  • Bring the water to a boil and put the banana peels in. Let it simmer for 10 minutes 
  • Strain the tea into your cup. Add cinnamon powder to taste. You can also add sweeteners of your choice. Honey works best. Enjoy! 
    A cup of banana tea with fresh ripe bananas on a wooden table


Green bananas are a better choice than fully ripened ones. Green banana peels possess higher levels of probiotics as well as resistant starch that can't be quickly digested by the body. This further stimulates fat-burning activity and weight loss.

Side Effects of Banana Tea

The side effects of drinking banana tea may include nausea, vomiting, upset stomach, and hyperkalemia (high potassium). These negative effects are generally experienced only when people consume too much banana tea or if the bananas used to brew the tea are not organically grown. One to two cups of tea daily should be within a reasonable limit for most people.

  • Potassium Overload: People occasionally complain of nausea, vomiting, or stomach upset, as mentioned, after drinking banana tea. However, this is usually the result of consuming too much potassium, which can result in hyperkalemia. This condition can be deadly if it is severe enough. Most cases involving excess result in muscle spasms, irregular heartbeat, and digestive tract spasms. A moderate intake of banana tea should not cause these side effects. Other conditions, including chronic kidney disease, may also mean limiting potassium intake. [11]
  • Non-organic Bananas: It is preferred to make banana tea using organic bananas, particularly if steeping the banana with peel, as there is an increased risk of inadvertently consuming pesticides and other chemicals. If you aren’t sure whether you are brewing a regular or an organic one, wash the banana peel thoroughly before steeping it for a cup of this tea! Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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