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    Milk and Pop » Recipes » Breakfast

    Bedtime Green Smoothie for better sleep

    Published: Apr 1, 2020 · Modified: Aug 29, 2023 by Tatiana Kamakura · 5 Comments · This post may contain affiliate links

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    My bedtime smoothie recipe was born in a cold, restless night of February, and it’s on my cup every night I think I might have problems falling asleep. For me, this is the best snack to have before I hit the pillow! Light and sweet, this green smoothie will give you the most perfect dreams.

    With everything that’s happening right now, a good night of sleep is a priority to keep me sane. A well-rested night is also essential to start a productive day, and this combination of ingredients is making me fall asleep like a baby.

    • frozen kiwi and banana over a yellow book
    • glass full of smoothie with kiwi slices and a chamomile tea bag

    Why these ingredients work

    For some time, I thought having a smoothie before going to bed would be as bad as a heavy snack - smoothies are made for breakfast, aren’t they? Then I started doing some research and found what seems to be the perfect combo for a good night of sleep.

    First, have you heard about a hormone called melatonin? If not, this is the hormone responsible for regulating your body's natural internal clock (it’s what tells you when it's time to wake up and to sleep). Although lighting has a major influence on this hormone’s production, certain foods can also increase natural melatonin production. Smooth, right?

    Let me tell you about the ingredients that go in this smoothie:

    • Kiwi: who would have thought kiwi can help you fall asleep better? I wouldn’t! But kiwi may be the most melatonin-increasing fruit ever. This little green fruit is high in serotonin, a hormone that helps you sleep and maintain it during the night. This hormone also appears to interact with melatonin, and some studies have shown that higher levels of serotonin increase melatonin levels.
    • Banana: this fruit is full of good carbs, and having a reasonable amount of them before bed can keep you satiated and help you fall asleep faster. Because of the amounts of potassium and magnesium, it also relaxes your muscles. Oh, and bananas are responsible for giving this smoothie the right amount of sweet.
    • Chamomile: ok, everybody says this flower has calming effects. But has it really? The answer is yes: some studies show that drinking one cup of chamomile tea every night can help you fall asleep better. The calming effects may be attributed to all the apigenin (an antioxidant that helps with anxiety) found in the flower.
    • Almond Milk: the final ingredient, almonds, contains a lot of magnesium, which helps relax your muscles and improve sleep quality. There are even studies suggesting it may help keep cortisol levels low, and a low lever of cortisol - also known as the stress hormone - may help you sleep all night long.
    • glass full of bedtime smoothie with kiwi slices and a chamomile tea bag
    • glass full of recipe with kiwi slices and a chamomile tea bag over a blue plate and yellow book cover

    Tips for having a good night of sleep

    But I don’t rely only on this goodnight smoothie for a good night of sleep.

    Sometimes falling asleep is a struggle for me. There are nights when I go to bed, and sleep simply doesn’t come! I’m usually tired but for some reason I can’t fall asleep, and after some minutes my brain refuses to shut up.

    So since the beginning of the year, I started a list of things that could help me fall asleep faster. I followed it (almost) every day since the beginning of March, and I have to say: it worked like magic!

    Here are all the things (besides my bedtime smoothie) that are helping me sleep better:

    • No more caffeine after 4 PM;
    • Avoiding heavy meals 2 hours before going to bed;
    • Exercising daily, but not just before bedtime (I do it as soon as I have my first coffee);
    • Sticking with a bedtime - at least during the week (mine is 10 PM!);
    • Leaving my phone charging away from my reach;
    • Stop checking my phone 1 hour before laying down;
    • Drinking a cup of chamomile tea (if I’m not having my smoothie);
    • Meditating for 10 minutes before going to bed.

    I truly hope these tips help you sleep better the same way they’re helping me.

    glass full of recipe with kiwi slices and a chamomile tea bag over a blue plate and yellow book cover

    Quick Tips for my Bedtime Smoothie

    • Peel and freeze the banana and kiwi for a thicker smoothie;
    • Choose a super ripe banana if you want a sweeter result without adding any sugar/sweetener;
    • Also, you can substitute the regular kiwi for its golden version for a sweeter, less tangy version of this smoothie;
    • If your kiwi is not ripe enough, place it in a bag with the banana, close it and leave it for one day;
    • Make a strong chamomile tea, or the flavor won't stand out.

    Now, got everything you need for this recipe? Nighty night.

    Oh, do you want ideas for tomorrow’s breakfast? Stay healthy with my turmeric smoothie - it’s a huge immunity boosting drink! My spring granola can also make your days more colorful, and my pumpkin brioche may be the perfect bread for your morning toast.

    If you tried this Bedtime Green Smoothie Recipe, please leave a 🌟 star rating and let me know how it goes in the comments below!

    📖 Recipe

    flat lay of glass full of good night smoothie with kiwi slices and a chamomile tea bag over a blue plate

    Bedtime Green Smoothie

    Tatiana Kamakura
    My bedtime smoothie recipe was born in a cold, restless night of February, and it’s on my cup every night I think I might have problems falling asleep.
    4.97 from 57 votes
    Print Recipe Pin Recipe Save Saved!
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Coffees and Lattes
    Cuisine American
    Servings 1 glass
    Calories 328 kcal
    Prevent your screen from going dark

    Ingredients
      

    • 1 kiwi peeled and frozen
    • 1 banana peeled and frozen
    • 100 ml chamomile tea cold
    • ½ cup almond milk cold
    • 1 tablespoon maple syrup optional
    • 1 tablespoon almond butter optional

    Instructions
     

    • Heat 100ml of water until it boils. Add 1 tea bag of chamomile and let it cool.
    • Add kiwi, banana, chamomile tea, almond milk and almond butter, if using the last, to a blender and pulse for 1 minute, or until well combined.
    • Taste for sweetness. Add maple syrup if needed.
    • Serve immediately. 

    Video

    Notes

    Freeze banana and kiwi for a thicker smoothie.
    If you prefer an even thicker consistency, you can use chamomile ice cubes.

    Nutrition

    Serving: 1glassCalories: 328kcalCarbohydrates: 57gProtein: 6gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 171mgPotassium: 767mgFiber: 8gSugar: 35gVitamin A: 155IUVitamin C: 78mgCalcium: 265mgIron: 1mg
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Elisa Rosa

      September 29, 2021 at 5:14 am

      The best night time smoothie! Thank you. I slept so well yesterday and it was delicious!

      Reply
      • Milk and Pop

        October 04, 2021 at 8:46 am

        Glad you liked it, Elisa! Cheers 😉

        Reply
    2. Marie R

      September 04, 2021 at 6:06 pm

      What of I don't have a kiwi? Because right now I don't have any.

      Reply
      • Milk and Pop

        October 04, 2021 at 9:42 am

        Hi Marie,
        You can substitute for half a banana, but it will change the taste. Try adding half teaspoon of lemon or lime juice to get the tangy sour taste if not using kiwi.

        Cheers 😉

        Reply
    3. Milk and Pop

      July 21, 2020 at 4:44 pm

      Glad you enjoyed it!

      Reply
    4.97 from 57 votes (57 ratings without comment)

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