Dos and Donts 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
14 cup almond meal optional
2 medium ripe bananas
1 teaspoon caramel extract
Instructions
Put all ingredients into blender
Blend well
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
Instructions
Place uncooked oats in blender Blend until finely ground
Add spinach chamomile tea cherry juice bananas and almond butter to the blender Puree until smooth
Pour into a glass or mug and enjoy
Conclusion
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 nights 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
