Smoothies for Better Sleep: Ingredients to Help You Drift Off Naturally

Cherries

Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or cherry juice before bed may enhance sleep quality.

Bananas

Bananas contain magnesium and potassium, which help relax muscles and nerves, promoting better sleep. They also contain tryptophan, an amino acid precursor to melatonin.

Almonds

Almonds are rich in magnesium, which can improve sleep quality by regulating neurotransmitters involved in sleep regulation, such as.

Spinach

Spinach is high in magnesium and also contains calcium, which work together to promote muscle relaxation and support the production of melatonin.

Kiwi

Kiwi is packed with antioxidants and serotonin, which helps regulate the sleep cycle. Eating kiwi before bed has been shown to improve sleep onset, duration, and efficiency.

Oats

Oats are a good source of complex carbohydrates that can increase serotonin levels, promoting relaxation and better sleep.

Yogurt

Yogurt contains calcium, which helps the brain utilize tryptophan to produce melatonin. Opt for plain yogurt without added sugars for best results.

Honey

Honey can help increase insulin levels slightly, which in turn helps tryptophan enter the brain more easily. This can promote relaxation and better sleep.

Nutmeg

which has sedative properties that can induce sleep. Use a small pinch in your smoothie for a subtle flavor boost and sleep-promoting effects.