Good health is vital to a good night’s sleep – and vice versa.
The foods you eat can be a powerful aid in helping you get healthy and stay healthy. They can even help you fall asleep fast and wake up full of energy.
Thankfully, healthful foods can be tasty and versatile. For example, that smoothie you drink every morning (or wish you did) can be made at night and enjoyed as a dessert.
With the right ingredients, you can make bedtime smoothie recipes that promote better sleep and health. Today, we’re going to share some non-vegan and vegan smoothie recipes that will help you get the best night’s sleep.
Is There Scientific Evidence That Night Smoothies Help with Sleep?
Absolutely. To get healthy and stay healthy, you need to learn some of the basics about food and how it affects the body.
Whole foods tend to have the most health benefits as they’re the closest to their natural state. They don’t contain any man-made sugars, salt, food colorings, starches, or chemicals use to preserve the shelf-life or enhance the flavor. Basically, they’re the exact opposite of processed foods (a bag of chips vs. an apple off the tree).
Processed foods have been treated in such a way that they often barely resemble their original ingredients, at least on a chemical level. And some don’t seem to have any natural ingredients at all, or the manufactured ingredients significantly outnumber the natural ones (hello, Twinkie!).
Fresh, whole foods contain powerful vitamins and minerals that have been found to:
Some of the best all-natural foods for better sleep include:
The list above is by no means exhaustive. However, not only will these foods help you fall asleep fast, but they’ll also help you get healthy and stay healthy.
Get Healthy, Stay Healthy: 5 Smoothie Recipes for Better Health and Sleep
Looking at a long list of foods that can help you get a better night’s sleep can be daunting at first. What are you supposed to do, eat a pile of raw fruits and vegetables every day?
While some people might be up for that option, there’s an easier one – a bedtime smoothie.
Night smoothies don’t have to contain a ton of ingredients or be complicated. Some bedtime smoothie recipes contain only three ingredients.
Curious about what to drink before bed to help with sleep? Here are a few easy options.
1. Sweet Vegan Bedtime Smoothie
Berries of your choice
Adjust the ingredients to create a taste and texture you prefer. Combine in a blender, Vitamix, or NutriBullet.
2. Vegan Salty Night Smoothie
Make sure to skin and de-seed the avocado before use.
You can use store-bought almond milk or make your own. Simply blend raw, soaked almonds with water. Then, strain through a cheesecloth. When you have your homemade almond milk, blend with the banana and avocado for a rich, creamy smoothie.
3. Sweet Dessert Smoothie
Berries of your choice
4. Salty Whole Milk Bedtime Smoothie
If you’re not a fan of sweets, you can still benefit from night smoothies. Simply stick to savory ingredients. Eating peanut butter before bed is a good idea because peanuts contain tryptophan, which promotes sleep. Additionally, peanuts boost metabolism, so you can keep burning fat even while you sleep.
Which is better when it comes to peanut butter vs almond butter? One isn’t necessarily better than the other. Almonds contain less saturated fat (0.7g vs. 1.7g) and more monounsaturated fats (5.2 vs 4.2). Almonds contain less natural sugar than peanuts, though the amount in all-natural peanut butter is quite low, too.
Both nuts contain:
For the most part, choosing the best nut butter comes down to a matter of taste.
5. Double the Ingredients, Double the Benefits
Old-fashioned rolled oats
Cool chamomile tea
Tart cherry juice
While this recipe seems more complex than the others, it’s not really. There’s no chopping or peeling or anything like that involved. Just make some chamomile tea and then add it to the other ingredients, blend, and you’re done.
This smoothie – from SimpleGreenSmoothies.com – is made up of foods known to promote sleep. Every ingredient has a purpose – to help you fall asleep fast.
Non-Vegan or Vegan Smoothies – Does It Matter?
The wonderful thing about whole foods is that they taste delicious and have multiple health benefits to help you get healthy and stay healthy. Any recipe you make is not dependent on the type of milk you use. Both vegans and non-vegans can create powerful, sleep-inducing smoothies with the milk of their choice.
Vegan Smoothie Recipes
Choose a variety of flavors to please your palate, from sweet and salty to savory and tart.
Check out some vegan smoothie recipes online for better sleep and simply substitute the cow’s milk with a nut milk of your choice, like:
Peanut butter, banana, honey, almond milk, and ice.
Coconut milk, pineapple, banana, honey, and vanilla extract.
Banana, cherries, nutmeg, honey, and cashew milk.
Cow’s Milk Smoothie Recipes
If you can tolerate it, cow’s milk before bed has its benefits, too. It contains tryptophan, an amino acid that promotes drowsiness. You can find recipes with cow’s milk, yogurts, kefir, and other dairy products that taste great and help you fall asleep. Some ideas:
Milk, banana, almond or peanut butter, cinnamon, maple syrup
Milk, yogurt, kale, kiwi, banana, almond butter
Milk, honey, vanilla, yogurt, cherries
Don’t Forget: A Comfortable Mattress Can Help You Fall Asleep Fast
It takes the average person 7 minutes to fall asleep. Some require longer than 7 minutes and others require less time. While some people do not have any difficulty falling and staying asleep, others do. If you are one of those that find it hard to fall asleep without a sleeping pill or other medications, be rest assured you’re not alone. There are proven tips to help you fall asleep fast.
Practicing just 10 minutes of restorative yoga and meditation a day has proven to help relax individuals enough to encourage the ideal sleeping environment, leading to a better night’s sleep. Even if you can’t devote the time every night to the practice, including it in your routine a few times a week may be just enough. Want to learn more?
The internet has coined parents who practice natural parenting crunchy, and we say embrace it. Being kind to people and planet while raising children is a challenging path to walk, and well, none of us would survive it if we didn’t learn to laugh at ourselves along the way.
You Fly Past the Character Fruit Snacks in the Store
You’re determined your kid isn’t going to know anything but fruit dyed gummy snacks, and curse whoever decided to put those artificially colored atrocities right next to your favorite granola bars.
You Smell Your Kid to See If They Need a Bath
Crunchy parents know too much of a good thing can be bad, so they bathe on an as-needed basis. If they don’t stink, let them be free!
You Keep Coconut Oil In the Kitchen. And the Bathroom. And the Baby’s Room.
Deep conditioner? Coconut oil. Diaper rash? Coconut oil. Best brownies you’ve ever had? COCONUT OIL.
You Hate Running out of Cleaner (Because It Means You Have to Make More)
Crunchy parents know Clorox has nothing on vinegar and baking soda. They also know he who leaves the bottle with one spray left should have the decency to make the next batch.
You Have More Essential Oils Than You Have Room For
Crunchy parents take their family to the doctor when necessary. Otherwise, they’re consulting their local naturopath, because honey — there’s an essential oil for that.
Losing the Amber Teething Necklace Is the Equivalent of Armageddon
Skeptics can say what they want — at this point, you’d do a rain dance if you thought it would help get your baby through teething. Must. Have. Backups.
You Measure Time You Have to Do Something in Time Between Nursing Sessions
New moms especially know, if it takes more than two hours, they’ll have to ask their tiny baby boss.
You Do Shots...of Apple Cider Vinegar
Who said your partying days were over when you had kids? Shooting apple cider vinegar is way more hardcore than tequila. And it’s great for your gut health.
You Collect Cloth Diapers Like Pokemon Cards
Crunchy moms know, it doesn’t matter how many cloth diapers you have — if there’s a Harry Potter fitted for sale anywhere at any time, it has your name on it.
You Boil Beets at Easter
You don’t feed your kids artificial colors the rest of the year, why should you do it for the holidays? Sure it’s messy, sure your fingers are pink for days, but just look at those eggs!
You’ve (Uncomfortably) Made Wishlists for Kids’ Birthdays
It’s never fun to tell people who are already buying things for your kids that you have a preference as to what they buy. Unless you want another heap of plastic and noise at the holidays though, you’ve learned to power through.
You’re More Scared to Admit to Feeding Your Kids McDonald’s Than You Are to Eating Your Placenta
Sure, we’ve all been there — desperate days that call for quick and easy sustenance and a little sanity for mom. But you’d still rather talk about your placenta capsules than the fossilized remains of a Happy Meal on the floor of your car.
What crunchy parent thing do you do that cracks your family up? Tell us in the comments below!
Still feeling a little skeptical about how an all-natural mattress can directly improve your daily life? We talk a lot about how going green with your bedding and furniture benefits the environment, but for some, investing in a more natural bedroom hits even closer to home.
This week on the blog, White Lotus Home founder, Elizabeth, shares her incredible story about how switching to all-natural mattresses and bedding changed her life and improved the daily health of her children. She writes: "My first experience with White Lotus Home products was when my firstborn was 7 years old. He is now 14. He was born very early, at 29 weeks, and only weighed 2 lbs 13 ounces. He spent about 9 weeks in the NICU, including his first Christmas and New Years. It was a very tough time for us all.
At that time, I had not been informed or made aware of the chemicals and toxins in mattresses and bedding, nor the health benefits of pure natural fibers instead of the conventional products we had been accustomed to. That all started to become popular at that time. He is my firstborn, so I made sure to do everything by the book as best as I could. Luckily, a few years later, my brother, Marlon, started to work at White Lotus Home, and that is when we all became more aware of how important our home environment is to our health.
I don't suffer from allergies and neither does my husband, but one day my son got a cold that would not go away. He would wake up with puffy eyes every morning and could not stop coughing most of the day. After about 2-3 weeks of giving him cold medicines, one doctor decided to test him for allergies. Poor thing was allergic to everything from dogs and cats, to dust and many environmental allergens. Fortunately, Marlon was able to provide us with information on the importance of wool and natural bedding. He explained to my husband and I that wool is a natural dust mite repellant and a natural fire retardant that is also used in mattresses. Marlon suggested we change all of my son's bedding to include wool fibers, so that is what we did.
In a few weeks, he had a wool topper, wool pillows, and a wool duvet. Shortly after that, his mattress was upgraded, and he still uses it now. It was astonishing to me that after all of his bedding was changed to include pure wool, he no longer woke up with a stuffy nose and his coughing pretty much stopped. Ever since then I have made sure our bedding was always natural, and of course my entire home has been transformed into only using natural mattresses, futons, throw pillows, bedding, and natural furniture to ensure we avoid toxins and chemicals in our home.
When my second son was born in 2008 and also decided to join the world earlier than expected at 33 weeks, weighing 4 lb. 15 oz., we were ready for him with his organic cotton and wool crib mattress. I even use his crib mattress as a cushion now on the floor for him to read or watch TV.
Not only do I feel blessed that I was able to learn about natural products at the best time of my life, I continue to learn how to keep toxins out of our home by using plants to help clean the air, natural ways to clean our home, natural soaps and shampoos, and also using essential oils to help keep us healthy. It has just been a way of life we are accustomed to, and I am glad that now my boys know the importance of keeping harmful toxins out of our home and will hopefully be able to take it with them towards adulthood and do the same with their families. Now that my boys are 9 & 14, I am happy to say that even though they were both born as preemies, I have been able to give them the healthiest life I can. They’ve grown into young boys who are active in sports, healthy, strong, smart, and just amazing to be around."
While we believe very strongly in creating products that are safe for our planet, our mission at White Lotus is to educate the world on the importance of living in a healthier home and the benefits these changes bring to our health. For more stories like Elizabeth's and additional info on how you can naturally improve your health, subscribe to our newsletter here.
We believe that we can make a difference in the green and organic bedding industry by setting an example for others. We believe that quality and fair value are more important than low prices and a quick profit. We are opposed to the exploitation of the planet and all its inhabitants. Above all, our people, products and business practices are socially, politically and environmentally responsible.