The pizza monster, the ice cream demon, the dreaded fajita phantom; these are just some of the horrifying hallucinations that often terrorize the dreams of sleepers who overindulge in their beloved comfort food before bed. It’s only later that they have to ask the heavens for a midnight exorcism as their body fights sugar spikes, gluten gut, and indigestion intensity.
And while the battle for a good night’s sleep should not completely eliminate such yummy options from your diet, there are other more suitable suggestions available to keep cravings at bay and satisfy your sweet tooth.
Of all the fruits of our searching, we’ve found, what we think is the perfect blend of quality ingredients, sumptuous sensations, and health-friendly flavors to solve this emotional equation … the smoothie.
Prepared with digestion in mind, and made to order based on your unique tastes, with the just the right balance of best-in-class calories, the smoothie is supremely suited to complement your circadian rhythm without sabotaging your sleep cycle.
Below are our top picks for smoothie blends to fill your bedtime belly without frightening your docile dreams.
Dr. Breus’s Sleep Smoothie
Dr. Michael Breus is one of SleepScore’s respected advisors and sits on our board. He knows more than most on how to achieve a great night’s sleep. Here’s his recommendation on the ideal sleep smoothie. Both bananas and kiwis have ingredients that promote sleep while Montmorency (U.S. grown/frozen, dried variety) cherries are filled with anti-inflammatory agents. Coconut and almond milk are perfect for those looking to avoid issues with lactose intolerance.
- 2 oz. tart cherry juice concentrate
- 1 banana
- 1 kiwi fruit
- 1-cup coconut or almond milk
- 10 ice cubes
Nighttime Green Smoothie
Greens are known to help with digestion, are packed with vitamins, and are low in sugar and fat. This combination of ingredients also adds tea and tart cherry along with bananas and almond butter to provide a bit of sweetness and an easy and enjoyable texture to delight the taste buds while it all goes down the hatch.
- 1/2 cup uncooked old-fashioned rolled oats
- 2 cups baby spinach
- 1 cup brewed chamomile tea (cooled)
- 1-cup tart cherry juice (or more tea)
- 2 large bananas (fresh or frozen)
- 2 tablespoons almond butter
Sweet Dreams Smoothie Recipe
Who doesn’t love a bit of honey in their tea before bed? Well, why stop at tea when you can put it in a yummy smoothie? The Sweet Dream Smoothie combines warm milk, banana, cherries, nutmeg, and honey to provide a healthy combination of ingredients that can help you fall asleep faster and sleep longer. For those who are lactose intolerant, substitute milk with Chamomile or Valerian, or cherry juice.
- 1/2-cup warm milk
- 1/2 fresh medium banana
- 1/2 cup pitted cherries
- 1/4-teaspoon nutmeg
- 1-teaspoon honey
Power Sleep Smoothie: A Chocolate Vanilla Sedation
The right amount of fat taken at the right time can help you fall asleep. These fats need not be ice cream and Oreos, but healthy fats like nut butter and avocado. This smoothie combines good fats with just the right amount of cocoa. It also mixes other sleep-inducing ingredients like a banana to provide a belly full of goodness packed with nutrition and perfect to help you slip into the dream world.
- 1 Ripe small banana
- 2 Tbsp. Cocoa Powder, unsweetened
- 1 Cup of ice
- 2 Scoops Vital Proteins Vanilla Collagen Peptides.
- 1 Tsp. Bulletproof Brain Octane (can substitute unrefined coconut oil)
- ½-1 Cup coconut water/ or regular water
- 1 Tbsp. nut butter
- ¼ Avocado
- ¼ Tsp. vanilla
- 1-2 Tbsp. of pure organic maple syrup
Ultimate Pre-Sleep Smoothie
Kiwi is known to improve sleep quality because it contains high levels of antioxidant and serotonin levels. Bananas contain tryptophan, which we all know from our Thanksgiving Turkey gorging, can induce sleepiness. The last item is oats, which provide a nutty texture while also being full of magnesium and calcium, two minerals associated with deep sleep.
- 1 kiwi
- 1 frozen banana
- ½ cup uncooked oats
- 2 cups kale
- 1 tbsp. honey
- 1 tbsp. almond butter
- ½ cup milk (or soy milk)