Banana is a nutrient-rich fruit known for its high carbohydrate content, with approximately 20 g of carbohydrates per 100 g of fruit, higher than the average for most fruits. It contains nutrients such as tryptophan, an essential amino acid involved in the production of serotonin and melatonin, and magnesium at a level of 28 mg per 100 g. The carbohydrates in banana help facilitate serotonin production in the brain, which aids in falling asleep and is partially converted into melatonin, the sleep hormone that regulates the sleep-wake cycle. When combined with banana, cinnamon can enhance the meal's appeal and potentially reduce sugar intake. It contains proanthocyanidins, powerful antioxidants that offer cardiovascular benefits. Additionally, cinnamon's fiber content aids digestion. However, cinnamon contains coumarin, a substance with anticoagulant properties, which can affect blood coagulation in large quantities, especially for those on anticoagulant medication. A small quantity of cinnamon, around 5 g, is recommended for the dessert. When selecting a banana for this purpose, a more ripe banana is preferable due to its higher carbohydrate content, which can support the production of serotonin and melatonin. This makes it a good choice for meals consumed before bedtime, as these compounds are linked to better sleep quality. In general, eating well before sleeping involves avoiding fatty foods, which are harder to digest and can increase body heat, making it harder to fall asleep. Consumption of meats should also be avoided as they contain tyrosine, a precursor to dopamine, a hormone associated with alertness and wakefulness. Caffeinated drinks such as coffee or tea, and alcohol, should also be avoided before sleep, as they can interfere with the body's natural sleep rhythms.