Back in the day, the standard bedtime snack for better sleep was a warm glass of milk. Now we know there are many foods that promote sleep: cherries, oats, bananas, dark greens, honey, almonds, dates, figs, cashews, and chamomile tea are all great for getting a good night’s sleep. And an awesome way to get your little ones to like these super healthy foods is by putting them in a smoothie. Smoothies are super easy to make and super yummy. They’re also a simple way to disguise some of your kid’s red flag foods! They say, “I hate Kale!” You think, “You don’t even know it, but you just ate some!” Happiness and healthiness prevails. While smoothies are a great snack for any time of day and can be made a million ways, today we’re sharing 10 super smoothies that promote peaceful sleep.
From EatingWell: September/October 2011
Get your daily dose of dark leafy greens any time of day with this delicious green smoothie. Ground flaxseed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop.
- 2 ripe medium bananas
- 1 ripe pear or apple, peeled if desired, chopped
- 2 cups chopped kale leaves, tough stems removed (see Notes)
- 1/2 cup cold orange juice
- 1/2 cup cold water
- 12 ice cubes
- 1 tablespoon ground flaxseed (see Notes)
Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.
Tips & Notes
Notes: Choose organic kale when possible. Nonorganic can have high pesticide residue.
Look for ground flaxseeds (or flaxmeal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.
Sweet Dreams Smoothie Recipe
From Health Smoothie HQ
- 1/2 cup warm milk
- 1/2 fresh medium banana
- 1/2 cup pitted cherries
- 1/4 teaspoon nutmeg
- 1 teaspoon honey
- 1 tablespoon flax seeds
- 1/4 cup almonds
- 1/2 tablespoon cacao powder
Place the ingredients into your high-speed blender and blend for around 30-45 seconds or until your desired consistency is reached.
NutriBullet Sleepy Seeds Smoothie
Found on Make Drinks
- 1 banana, sliced
- 1⁄4 cup blueberries
- 1⁄4 cup raspberries
- 2 cups spinach
- 1 tbsp pumpkin seeds
- 1 tbsp sunflower seed
Place ingredients into a blender, fill to the max water line and blend until a smooth consistency is achieved. For the best results with easy clean up, we recommend using a NutriBullet Nutrition Extractor.
The Sleep Doctor’s Sleep Smoothie
Found on The Dr. Oz Show
- 1 cup tart cherry juice
- 1/2 banana
- 1/2 cup soy milk or 4-6 oz soy yogurt
- 5 ice cubes
- 1/4 tsp pure vanilla extract
Combine the cherry juice, banana, milk or yogurt with fat-free milk, ice and vanilla in a blender. Blend until smooth.
Sweet Dream Smoothie
Found on ABC.Go.Com
- 1/2 cup warm milk
- 1/2 banana (room temperature)
- 1/4 teaspoon (dash) cinnamon
- 1/2 teaspoon vanilla extract
- 1 teaspoon maple syrup or honey (optional)
Combine milk, banana, cinnamon, vanilla extract, and maple syrup or honey in a blender and whirl until frothy and smooth. Drink before going to bed.
Ultimate Pre-Sleep Smoothie
Found on MInd Body Green
- 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)
Put all ingredients in a blender and blend until smooth.
Sleep Like a Baby Smoothie Elixir Recipe
Found on Susan Smith Jones
- 1 cup lemon balm or chamomile tea or a combination of both
- 1/2 ripe large banana, or if it’s a small one – use an entire banana
- 8 – 12 fresh or frozen, pitted, cherries
- 1 teaspoon Hawaiian Spirulina Pacifica powder
- 1 – 2 teaspoons of chia seeds (sometimes I substitute flaxseeds)
- 1/2 stalk celery
In a blender, put all of the ingredients and blend until smooth. If you would prefer it thinner, add some more tea. Sip this delicious and relax-enhancing smooth about 60-90 minutes before bedtime. This is n stupendous, surefire sleep remedy that I recommend often in my private practice and everyone wonders how they ever slept or lived without this recipe.
Found on Craig Hitchens Therapies
- 1 Banana
- 1 Date
- 1 Fig
- 12 Cashews
Top off to your blending devices fill line with coconut water and/or almond milk (or alternatives) and blend thoroughly and serve.
Healthy Sleep Smoothie
Found on Restonic
- 1 banana
- Handful of kale
- 1 kiwi fruit
- ½ avocado
- 400ml milk
- 1tbsp honey
Place ingredients into a blender, fill to the max water line, and blend until a smooth consistency is achieved.
Eat Right, Sleep Tight Smoothie
Found on Healthy Food Style
- 2 peaches
- 1 banana
- 2 tbsp. grounded almonds
- 1/2 almond milk or 1/2 cup water
- fresh mint leaves
Combine the ingredients together in a blender and blend for a while till you get this creamy and tasty smoothie.
Have ideas for other sleep-promoting foods that could go in a smoothie? Or recipes for smoothies that promote peaceful sleep you’d like to share? Let us know in the comments. We’d love to hear from you!