8 Nutritional Smoothies to Help You Sleep

Coffee may help you stay up all day long, but that requires the coffee to be of best quality and made with the suitable coffee machines, just like the ماكينة قهوة , which are the best espresso machines you can find. If you are looking for foods that promote sleep, there are many options. And one of the best ways to encourage your young ones to take these super healthy foods is by incorporating them into a smoothie. Taking smoothies at night is particularly healthy for you. This is the time your body is resting, and it is not ideal to keep it busy digesting food. To enhance the effectiveness of your smoothie, it is advisable to limit your serving to eight ounces. It is not designed to replace your meal.

Ingredients that contain tryptophan and magnesium stimulate the body to relax. Milk and yogurt are both excellent smoothie ingredients because they are packed with magnesium. Other favorites include bananas and kiwi. Bananas are rich in tryptophan while kiwi are a great source of serotonin, which works together with melatonin to provide a good night’s sleep.

Tart cherries are an excellent ingredient for sleep inducing smoothies too. They are high in melatonin, also known as the most popular natural sleep aid. Avoid caffeine and ingredients with high amounts of sugar (whether natural or not).

 

1. Mixed Fruit and Ground Flax seed Smoothie

Ingredients

  • 1/2 cup cold orange juice
  • 2 cups of chopped kale leaves, with tough stems removed
  • 1 ripe apple or pear, peeled if desired, and chopped
  • 2 ripe medium bananas
  • 1 tablespoon ground flax seed
  • 12 ice cubes
  • 1/2 cup cold water

Directions  

Combine the flax seed, orange juice, kale, water, ice cubes, apple (or pear), and bananas in a blender. Puree until smooth and then serve before going to bed!

 

2. Milk nutmeg fruit smoothie

Ingredients  

  • 1 teaspoon honey
  • 1/4 teaspoon nutmeg
  • 1/2 cup pitted cherries
  • 1/2 fresh medium banana
  • 1/2 cup warm milk

Add-ons  

  • 1/2 tablespoon cacao powder
  • 1/4 cup almonds
  • 1 tablespoon flax seeds

Directions  

Blend everything in a high speed blender for about 30 to 45 seconds or until you achieve desired consistency. Serve right away!

3. Banana Cherry Smoothie

Ingredients  

  • 1 teaspoon honey
  • 1/2 cup pitted cherries
  • 1/2 fresh medium banana
  • 1/2 cup warm milk

Additional  

  • 1/2 tablespoon cacao powder
  • 1/4 cup almonds
  • 1 tablespoon flax seeds

Directions

Combine all the ingredients in a high speed blender and process for about one minute or until it reaches desired consistency. Pour into glasses and enjoy before bedtime!

 

4. Vanilla Milk Banana Smoothie

Ingredients  

  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • 1/2 banana
  • 1/2 cup warm milk
  • 1 teaspoon honey or maple syrup (optional)

Directions

Place the banana, vanilla extract, and honey or maple syrup in a blender. Add milk and then whirl until smooth and frothy. Serve before going to bed.

 

5. Mixed Cherries, Bananas and Celery Smoothie

Ingredients  

  • 1/2 stalk celery
  • 1 to 2 teaspoons of chia seeds
  • 1 teaspoon of Hawaiian Spirulina Pacifica powder
  • 8 to 12 fresh or frozen, pitted, cherries
  • 1/2 ripe large banana
  • 1 cup chamomile tea or lemon balm or a combination of both

Directions

Puree all the ingredients in a blender until smooth. Add more tea for a thinner consistency (if needed). Serve about one hour before going to sleep.

 

6. Ginger Yogurt Cinnamon Smoothie

Ingredients

  • 1/4 teaspoon cinnamon
  • 1/2 inch fresh ginger grated
  • 5 ounces carton almond yogurt plain, unsweetened
  • 1 plum cored
  • 1 cup frozen dark cherries

Directions

Combine everything in a blender and serve one hour before bedtime.

 

7. Raw Banana Bread Shake

Ingredients

  • 3 cups walnut milk
  • 1 teaspoon ground cinnamon
  • 2 scant cups sliced bananas
  • 1/2 teaspoon vanilla powder (or extract)
  • 2 tablespoons cacao nibs
  • 1 tablespoon maple syrup (optional)
  • Ice (as needed)

 

Ingredients for walnut milk  

  • 3 cups filtered water
  • 1 cup raw walnuts, soaked for about 4 hours

Add your favorite toppings (e.g. sliced bananas, chia seeds, a dash of salt, more cacao nibs, etc. )

Directions  

For the walnut milk:

After straining the soaked walnuts, pour them into a blender and then mix in the filtered water. Blend on high for around two minutes or until you get a creamy, liquid “milk”. Using a fine mesh strainer, strain this milk over a pitcher or large bowl. Transfer the strained milk into a container, seal, and then store in a refrigerator until bedtime.

For the banana bread shake:

Combine the sliced bananas, walnut milk, maple syrup, vanilla powder, nutmeg, and cinnamon in a blender and process until smooth and creamy. Mix in the cacao nibs and then continue blending for ten more seconds. Pour the shake into glasses and serve cold with your favorite toppings.

8. Yogurt Banana Milk Smoothie

Ingredients  

  • 1/2 cup almond milk
  • 2 kiwi fruits
  • 2 teaspoons flax seeds, ground
  • 1 tablespoon raw almond butter
  • 1 ripe banana
  • 1 cup natural yogurt
  • 1 cup kale leaves

Directions  

Combine everything in a blender and puree until creamy. Serve about 30 to 60 minutes before bedtime.