Picking The Right Sleep Smoothie- 15 Recipes To Try

It is a fact that what you eat impacts your nature and pattern of your sleep a lot. While immediate eating before sleeping is generally not recommendable, some snacks can still be eaten that actually facilitate relaxation and a sleep smoothie is one of them. If you want to know how to sleep well with the help of certain foods, we are going to give you recipes of a smoothie to help you sleep that will relax your gut and give a sedating effect to your brain.


sleep smoothie

There are only certain types of foods that can give you a good sleep because of their nutritional composition. Here is a list of those nutrients that have a sedating effect:

  • Tryptophan- nut butter, milk, etc
  • Magnesium- banana, mangoes, etc
  • Melatonin- cherries, food containing tryptophan, oats, etc
  • Calcium- milk, greens, yogurt, seeds, nuts, etc.
  • Serotonin- berries, etc

15 Great sleep smoothie recipes

Here is a list of the recipes to make a smoothie to help you sleep that you can try.

The buttery nutty smoothie

This is a super quick and easy to make recipe that will lull you to sleep easily without causing any congestion in your tummy. The ingredients are:

  • Two bananas
  • One cup of milk
  • Half cup of peanut butter
  • Two tbsp of honey
  • Two cups of ice cubes

Blend well till fine and enjoy it.

The red pie sleep smoothie

If you have a sweet tooth but also love savory, then this is the perfect drink that will free you of all stress and help good sleep. The ingredients are:

  • One cup of cherries
  • One cup almond milk
  • Half cup yogurt
  • Half tsp vanilla
  • One tsp honey

Blend until creamy and serve.

Nutmeg smoothie

The goodness of nutmeg lies in the antioxidants it releases into the body that relax the straining nerves. The ingredients that go into this recipe are:

  • One banana
  • Half tsp of nutmeg powder
  • One cup of almond milk or more
  • Two tbsp honey

Blend well and serve.

The nutty seedy smoothie

If you want a smoothie to help you sleep that is creamy and also supplies nutrients that will fix your health while you sleep, then this recipe is apt for you. The ingredients are:

  • One banana
  • Half cup of almond milk
  • Two tbsp each of almond butter and flax seeds
  • One tbsp honey

Blend for up to 30 sec and serve fresh.

The green sleep smoothie

The solution to all those midnights or between sleep cravings lies in this green smoothie that will calm your body as well as enrich it with nutrients. The ingredients are:

  • One frozen banana
  • One cup of baby spinach
  • Half cup each of brewed and cooled chamomile tea and tart cherry juice
  • One tbsp almond butter
  • One-fourth cup of rolled oats

Ground the oats first in the blender and then blend the rest of the ingredients with it. Enjoy!

Powerhouse vanilla sedation smoothie

All the ingredients of this sleep smoothie are healthy and will supply the good fats to your body tasting like a desert at the same time. You will need:

  • One small banana
  • One fourth avocado
  • Two tbsp each of cocoa powder and maple syrup
  • Two scoops of collagen peptides
  • One tsp coconut oil
  • One tbsp nut butter
  • Some vanilla essence
  • One cup each of ice and plain water

Blend well and serve fresh.

The deep sleep smoothie

This drink is rich in antioxidants, minerals, and serotonin that keep you nourished as well as help you fall asleep better. The ingredients are:

  • One kiwi
  • One frozen banana
  • Two cups of kale
  • Half cup of rolled oats
  • One tbsp each of honey and almond butter
  • Half cup of milk

Blend well and enjoy the smoothie.

Basic banana smoothie

sleep smoothie

Don’t get mislead with the simple ingredients, this simple smoothie to help you sleep will also keep you enriched with protein, vitamins, and minerals while you sleep. You need to put:

  • One banana
  • Around twelve cashews
  • One or two dates
  • One cup of almond milk

Blend till smooth and consume fresh.

The tropical bedtime fun smoothie

This smoothie is going to be a delight for your taste buds that will ultimately lead you to a happy sleep with a refreshed mind. The ingredients are:

  • One cup pineapple
  • One banana
  • One cup almond milk or more
  • Some mint leaves

Blend into a smooth drink and enjoy it!

Sleep inducing smoothie

All the ingredients of this recipe have sleep-inducing compounds, so this is going to be your simplest and ultimate sleep smoothie. You will need:

  • Half mango
  • One banana
  • One cup of soy yogurt
  • One cup cherries

Blend well and serve fresh.

Honey-oat smoothie

This smoothie will fill your tummy and lure you to a good sleep in no time. This super quick recipe can be made with the simplest ingredients that are:

  • One banana
  • Half a cup rolled oats
  • One tbsp each of honey and flax seeds
  • One cup of soy milk

Blend well and serve.

Warm sleep smoothie

If you want a comfortable sleep on a winter night, then this smoothie is going to give you those cozy feels from the inside. Below are the ingredients of this smoothie:

  • One kiwi
  • One frozen banana
  • 100 ml cold chamomile tea
  • Half cup of cold almond milk
  • One tbsp each of almond butter and maple syrup

Blend well and serve.

Winter lullaby smoothie

This smoothie can be another great comfort food for you on a cold night and also supply the necessary vitamins and minerals to your body. The ingredients are:

  • Two kiwi
  • Half avocado
  • Half cup of frozen spinach
  • One cup apple juice
  • Half lemon
  • One cm cube of ginger
  • Some ice

Blend well and serve fresh.

The serene sleep smoothie

This is going to a greatly nutritious smoothie to help you sleep which is high on magnesium. The simple recipe includes:

  • Four pieces of frozen pineapple
  • Half banana
  • One tsp magnesium citrate powder
  • One tsp of grated ginger
  • Half scoop of protein powder

Blend well and serve.

Relaxing gut smoothie

If you have been thinking that milk is the most important food for a good sleep, then try this dairy-free smoothie recipe. The ingredients are:

  • Half banana
  • Half lettuce head
  • One cup of fennel bulb
  • One cup of chamomile tea cooled

Blend till fine and enjoy.

Some general tips for a better sleep

For many looking for how to sleep well, here are some suggestions:

  • Make a proper sleep schedule and try to follow it by heart.
  • Don’t take any caffeine after evening.
  • Make smoothies that are easy to digest, have fewer calories, give luring sensations, and have healthy flavors.
  • Don’t eat heavy 2 hours before bedtime.
  • You can also try some meditation before sleeping.
  • Completely avoid watching any screens before bed.
  • Try having some chamomile tea if the smoothie is a task for you.
  • Spray some good room perfume that is infused with essential oils.
  • Try having a warm shower before bed.
  • Some light stretching or yoga can also help. Watch this video.


The sleep smoothie can be your best friend if you are also habitual of small snacking before bedtime. Pick any of these recipes for making a smoothie to help you sleep and observe your sleep nature getting better. Do share your favorite sleep time smoothie recipe with us and tell us how you liked our recipes.

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