Sleep-Inducing Smoothie Recipes

When it comes to smart sleeping, what we eat and drink in the day can have a huge impact on how well we settle at night. Caffeine, sugar, processed foods and other stimulants all play havoc with our sleep cycle. If you find yourself peckish before bed, here are a few ideas for slumber-inducing smoothies which can help with relaxation.

Sleepy Ingredients

Smoothies may be seen as a breakfast champion, but these blended beauties can do the trick no matter what time of day! Pack out your smoothie with sleep-fuelling ingredients, and you’ve got yourself the perfect bedtime snack.

Bananas – These fruity friends contain a high amount of melatonin, serotonin, potassium and magnesium, which are all natural muscle relaxants to help you unwind.

Almonds – A good source of magnesium, which promotes sleep and relaxation. Use them blended up as a powder, or as Almond Milk if you prefer a dairy-free option.

Milk – Containing both calcium and tryptophan, milk can be a sure-fire way to nod off naturally. They ramp up the relaxation hormones in the brain, easing you into a sleepy state.

Honey – Used for years as a natural sleep aid, honey helps the release of melatonin in the brain to de-stress and relax you.

Flax seed – With high amounts of tryptophan and omega-3 fatty acids, flax seed helps increase levels serotonin in the brain, a chemical that helps regulate your sleep cycle.

Oats – Rolled oats are high in complex carbohydrates, which induces drowsiness when consumed before bed. Also, oats are a known source of melatonin, helping your brain relax.

Smoothie Recipes You Should Try:

Peanut Butter Banana Smoothie


  • 1 large banana
  • 2 tbsp. honey
  • 250ml milk/almond milk
  • 1 tbsp. peanut butter
  • 4 ice cubes

Almond and Flax Seed Smoothie


  • 2 tbsp. almond butter
  • 1 banana
  • 2 tbsp. flax seed
  • 250ml almond milk
  • 1 tsp. honey


Oats, Banana and Raspberry Smoothie


  • 1 large banana
  • 1 cup frozen raspberries
  • 30g rolled oats
  • 250ml almond milk
  • 1 tbsp. honey

So next time you're feeling hungry close to bed time, give one of these smoothies a try. It won't keep you up late and the ingredients will help your muscles relax so you can make sure your belly's full without unnecessary sugars keeping you up all night.  

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