Research shows that following a diet rich in complex carbohydrates, protein, and antioxidant-rich plants is a key part of getting healthy sleep, and blending up a smoothie is a simple way to check all three off your list at once. Other nutrients you’ll want to prioritize when creating a sleep-promoting snack, like a smoothie, are melatonin, magnesium, and fiber. While the first two are often linked to sleep, research shows that fiber is linked to reduced sleep disturbances and improved sleep quality.
The following sleep-friendly smoothie recipes offer a great balance of macronutrients, plus natural sources of soothing micronutrients—yes, including the 'big three' that are melatonin, magnesium, and fiber—to help boost your sleep naturally (and deliciously!) in minutes. Just keep in mind that elevated stress levels, overconsumption of caffeine, and late-night blue light exposure may interrupt your body’s ability to best use these powerful nutrients, so it’s worth analyzing your current nighttime routine as well for further optimization.
7 sleep-friendly smoothie recipes for every night of the week
Bedtime Smoothie for Better Sleep
These sleep-friendly smoothie recipes are all stacked with some of the top foods for sleep, starting with this delicious 'bedtime smoothie.' Kale and bananas are tryptophan-rich to promote a calmer mind and sound sleep, and the latter is full of magnesium to help combat nighttime restlessness. Flaxseeds are rich in omega-3 fatty acids, which help reduce stress, anxiety, and inflammation, along with promoting healthy sleep patterns, while kiwi adds sweetness, fiber, and melatonin to help you wind down at the end of a busy day.
Get the recipe: Hello Glow’s Bedtime Smoothie for Better Sleep
Tart cherries are one our favorite sleep superheroes, and this recipe is the perfect way to get a delicious dose of them before bedtime. It packs a whopping 12 grams of fiber and seven grams of protein to help keep your blood sugar balanced until morning. Almonds are another unsung hero for better sleep, as they pack the trifecta of melatonin, magnesium, and fiber while also adding a dose of healthy fat to round out this recipe.
Get the recipe: Ambitious Kitchen’s Almond-Cherry Smoothie
This recipe tastes like a nostalgic dessert without the sugar spike. Oats, bananas, and nut butter ensure this recipe is rich in fiber, melatonin, and magnesium while the addition of cinnamon adds a hint of deliciously warming spice. You may want to avoid the optional addition of maple syrup if drinking this smoothie right before bed to ensure you drift off to sweet dreams ASAP, but feel free to keep it in if you prefer sweeter smoothies.
Get the recipe: WellPlated’s Oatmeal Smoothie
Kiwi, Pineapple, and Spinach Smoothie
This tasty treat will have you dreaming of the tropics, thanks to melatonin-rich kiwi, pineapple, and spinach. The addition of Greek yogurt adds a sneaky source of magnesium (it’s one of the best animal sources out there!) and avocado offers some healthy fat and potassium to round out this wholesome recipe.
Get the recipe: The Suburban Soapbox’s Kiwi Pineapple Spinach Smoothie
Maybe it’s just us, but we think this childhood classic tastes even better in smoothie form. While this recipe takes some extra effort with the berry compote, you’ll have plenty to slater onto almond butter toast and top on your morning oatmeal later in the week. The smoothie features an all-star cast of seeds, nuts, and fiber-rich fruit to help boost your sleep quality and duration in the most delicious way.
Get the recipe: Minimalist Baker’s Next-Level PB&J Smoothie
Bedtime Green Smoothie
This recipe employs a secret ingredient: chilled chamomile tea, which promotes healthy sleep, stress levels, and blood sugar. You’ll want to freeze the melatonin-rich banana and kiwi to ensure a thicker, creamier smoothie, and you may want to add a tablespoon of chia or flax seeds to up the protein and fat content.
Get the recipe: Milk + Pop’s Bedtime Green Smoothie
Sleep-Friendly Smoothie Formula
Don’t love the restrictions of a recipe? This sleep-friendly smoothie formula offers plenty of room to let you be creative with your beverage while still ensuring you’ll promote better overall sleep. The combination of protein, fiber, and healthy fats is satisfying with just the right amount of sweetness.
Get the recipe: Jess Bippen’s Sleep-Friendly Smoothie Formula
Next up? Smoothies for gut health.
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