Alaska Sleep Education Center

Can a Smoothie Help You Sleep Better Tonight?

Posted by Stefanie Leiter

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on Sep 29, 2022 7:15:00 AM

Beautiful woman having a smoothie on a summery day

Popping up in cities and even small towns across the country, smoothie and shake shops and ready to blend smoothie packets are becoming a meal replacement option for those looking for a healthier alternative. Although these are common options for breakfast, bedtime smoothies can ease the stomach and satisfy any cravings.

Do’s and Don’ts for Bedtime Smoothies

Dietary change is one of the first steps to sleeping better. Although dieting can be a fast approach for individuals who are also to lose some extra pounds, whole healthy eating is the most direct way toward complete healthy living all day.

"When it comes to sleep aids, food should be your number one go-to,” says Frances Largeman-Roth, RDN, a nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen. She emphasizes staying away from ingredients like "chocolate, caffeinated tea, or flavored yogurt made with added sugar that are stimulating and can keep you awake."

Sleep specialists recommend after lunch to stop all carbohydrate and sugar consumption to process all the nutrients before bedtime. However, magnesium is one essential component to add including spinach, bananas, walnuts, almonds, or cashews.

A second nutrient that helps an individual fall asleep naturally is potassium. Although bananas combine for magnesium and potassium benefits if you do not enjoy bananas try adding cantaloupe, beets, or sweet potatoes to your bedtime smoothie.

Another sleep-inducing nutrient is tryptophan. If you recall getting sleepy after eating turkey on Thanksgiving day, this amino acid produces both serotonin and melatonin naturally. Since turkey is not a common ingredient for a bedtime smoothie, consider adding greek yogurt which is packed with calcium which is effective at stress reduction.


Smoothie recipes


Bedtime Smoothies

  • 3 cups unsweetened almond milk (vanilla or original)
  • 1/4 cup almond meal (optional)
  • 2 medium ripe bananas
  • 1 teaspoon caramel extract



  1. Put all ingredients into blender.
  2. Blend well.
  3. Serve warm or cold.


Sleep Well Smoothie

  • ¼ cup rolled oats (uncooked old-fashioned )
  • 1 cup spinach
  • ½ cup brewed chamomile tea (cooled)
  • ½ cup Montmorency tart cherry juice (or more tea)
  • 1 banana (fresh or frozen)
  • 1 tablespoon almond butter
  • 1 serving Protein Smoothie Boost (optional)



  1. Place uncooked oats in blender. Blend until finely ground.
  2. Add spinach, chamomile tea, cherry juice, bananas, and almond butter to the blender. Puree until smooth.
  3. Pour into a glass or mug and enjoy.



By trying these smoothie recipes and avoiding snacks that are heavy for your stomach before bedtime, sleeping more will also create healthier eating habits. In order to build a leaner and stronger body, a full night's sleep is considered one of the most important factors.

A recent study concluded seven to nine hours of sleep rebuilds muscle more efficiently than those who receive less than seven hours of rest per night. Sleep strategies helped the study participants adjust their daily routine to sleep more and eat healthier while maintaining a consistent workout routine.

If you find yourself reading this article and you already are checking off most of the boxes, you may need a consultation with a sleep study professional. Healthy eating and exercise alone may not be the only answer to your sleep deprivation. Call Alaska Sleep Clinic today for your free sleep assessment.

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Topics: alaska sleep clinic, diet, snacking, getting beter sleep, alaska, alaska sleep, alaska sleep center, smoothies

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