Being tired without the ability to sleep is one of the most frustrating feelings everrr. But did you know that there are some drinks that can help you sleep?
Ingredients that might help with sleep
Here are some ingredients that might promote good sleep hygiene, according to limited research:
- pumpkin
- turmeric
- chamomile
- lavender
- saffron
- carbs
- peppermint
- pineapple
- blueberries
- avocado
- banana
- almond
See how many you can combine!
Science-heads find that certain compounds, vitamins, and minerals may be great for making you sleepy. And when some of our favorite ingredients carry them in truckloads, it’s a great reason to plop them in a beverage, and drink ’em down.
So, why not try some tastier natural sleep aid options before trying medications? Check out these 17 recipes that might help you sleep — without the need for a sheep abacus.
Whizz up some Zzz’s.
1. Healthy pumpkin smoothie
Active sleep-supporting ingredient: pumpkin
Unlike 99.9 percent of pumpkin-spiced beverages in the world, this one actually has pumpkin in it.
Pumpkins (and especially the seeds, should you fancy a little garnish) contain tryptophan, an amino acid that’s pretty handy for helping you feel sleepy.
This smoothie is perfect for recapturing those snuggly fall evenings, and it has enough pumpkin and cream to have you snoozing in no time.
2. Creamy vegan golden milk smoothie
Active sleep-supporting ingredient: turmeric
Don’t worry about your wallet — it’s not real gold, but turmeric. If you haven’t yet hopped on board the turmeric train, your sleep-deprived state might give you a good reason to start.
Thanks to a combination of possible anti-inflammatory and neuroprotective properties, turmeric may help with anxiety and counter your sleep deprivation.
3. Pineapple tropical smoothie
Active sleep-supporting ingredient: pineapple
Serotonin is great for getting Zzz’s, soothing your worries, and getting you relaxed for the night — and you can add pineapple to the list of fruits that provide it. Pineapple is also a source of tryptophan, which your body uses in serotonin production — a double whammy of relaxation.
Try this tropical smoothie, then dream of your favorite sandy beach.
4. Basic blueberry smoothie
Active sleep-supporting ingredients: blueberry, lavender, and banana
Blueberries are regular guests at breakfast. But their high concentration of sleep-supporting plant compounds like lignans makes them a great option for a bedtime snack, too — especially when accompanied by other sleep-promoting ingredients like lavender and banana.
A 2013 research review found limited research supporting the theory that lavender interacts with the nervous system to reduce symptoms of anxiety (like sleeplessness) and improve sleep quality.
And even though the National Center for Complementary and Integrative Health dispute that any evidence backs its effectiveness for managing sleep or anxiety, if the flavor or aroma chills you out, it might help you switch your brain off enough to snooze.
This recipe is as simple as it gets. If it works for you, great — and if it doesn’t, you’ve put hardly any effort into its production. Big win.
5. Super creamy 5-ingredient blueberry banana smoothie
Active sleep-supporting ingredients: blueberry and banana
Love the health (and sleep) benefits that blueberries bring but not a fan of that tart taste? We’ve got your back.
If blueberries weren’t previously your kinda thing, try this deliciously-thick recipe with added peanut butter. The only added sugar comes from dates for sweetening, so you won’t get all buzzy before bedtime.
6. Avocado banana smoothie
Active sleep-supporting ingredients: avocado and banana
Sip this smoothie to possibly sleep better (and maybe smile more).
Thanks to avocado, a source of sleep-boosting tryptophan, and banana, a source of anxiety-reducing serotonin and potassium, this drink is a perfect way to end the day on a relaxing note.
7. Banana almond smoothie
Active sleep-supporting ingredients: almond and banana
If you’re having trouble getting some shut-eye, one reason might be a deficiency in magnesium, according to a study. Magnesium helps your body regulate all sorts of functions, including the sleep cycle.
Improve your magnesium intake with this refreshing smoothie, which includes banana and almond — both delicious sources of the mineral.
Supplements that can help sleep
But what if you already have a favorite pre-bedtime drink and don’t want to change it up? Fear not — there are supplements you can pop in that might boost your fave pre-snooze slurp.
Ashwagandha powder
In a small study, researchers found that ashwagandha improved participants’ sleep quality and their biological markers of stress. And it’s completely natural.
Reishi powder
Similarly, you can turn to mushrooms! (no, not those). Reishi powder comes from the humble ‘shroom, and a research review on medicinal mushrooms found that it might improve sleep quality alongside its other health benefits.
Shake up your sleep cycle — the right way.
8. Healthy shamrock shake
Active sleep-supporting ingredients: banana, spinach, milk, and peppermint
Most people would probably expect peppermint to startle them awake — is mint not just cold spicy? Well, surprise! It might actually go hand-in-hand with its herbal chum lavender.
A study on the use of peppermint essential oils in aromatherapy found that they may help improve sleep quality in people who’ve received cancer treatment.
While that might not speak volumes about the effects of drinking raw peppermint on sleep quality, it surely can’t hurt to try — especially in a shake that tastes this good. Check out this recipe for a milkshake, which sounds naughty but is actually pretty healthy.
9. Cherry vanilla protein milkshake
Active sleep-supporting ingredients: cherries
Remember how we mentioned that tryptophan might help your sleep hygiene? Well, one study found that some compounds in a particular type of cherry juice might help us absorb the heck out of tryptophan. Whether that applies to all cherries needs to be the subject of further sweet, sweet studies.
But blending your favorite cherries with some vanilla and almond milk might help you gain access to dream land. At the very least, you’ll head to bed with a glorious, marzipan-y taste in your mouth.
10. Banana tea
Active sleep-supporting ingredient: banana
Here’s a tea you won’t find at your corner coffee shop.
Made with just banana and cinnamon, it may not be a conventional brew. But the magnesium in the fruit makes this a potentially powerful antidote to restlessness.
11. Iced golden milk latte
Active sleep-supporting ingredients: almond and turmeric
Prefer your drinks cold? Don’t be put off by the name. This recipe is caffeine-free, meaning that you can get all the beneficial effects of that sweet, sweet turmeric without the added caffeine.
Silky smooth almond milk gets you equally ready to slip into those silky sheets!
12. Cherry turmeric bedtime tea
Active sleep-supporting ingredients: almond, turmeric, and tart cherry juice
We know it says turmeric — but this recipe also contains chamomile tea, which has something of a rep for being safe and effective for managing sleep problems and general anxieties. This is just a tastier upgrade!
Supplement your teabags with a pinch of turmeric and a cupful of (possibly) sleep-promoting tart cherry juice for a triple-threat remedy for insomnia.
13. Lavender chai tea
Active sleep-supporting ingredient: (possibly) lavender
Love the thought of lavender, but prefer your pre-bedtime drinks to be all warm and cozy? We’ve got just the thing with this lavender chai.
This makes for a wonderful winding-down-in-the-evening drink thanks to it being a tea. The lavender, vanilla, and spices will have you warmed up and ready for sleep.
14. Strawberry banana yoghurt smoothie
Active sleep-supporting ingredient: (possibly) lavender
Some of us just don’t like the taste of bananas, but many healthy, sleep-promoting recipes use them.
If bananas make you scrunch up your nose, try this strawberry-flavored recipe instead — the strawberries crowd out that banana flavor without denying you its potassium-y benefits. Extra vitamins and minerals, less banana taste, more sleep!
15. Sleepytime lavender milk
Active sleep-supporting ingredient: (possibly) lavender
If you’re the evening-workout type, end your night with a warm cup of this.
The vanilla, honey, and lavender in this cup of sleepiness make it super soothing flavor-wise and could take you all the way to Sleepy Town.
16. Saffron makhaniya lassi
Active sleep-supporting ingredient: saffron
Put away the sleeping pills and go the Ayurvedic route to (perhaps) say goodbye to restless nights. The results of a small study involving 55 people with sleep probs found that saffron improved their sleep quality. A few participants, sure — but a promising thumbs-up for saffron.
This recipe for lassi, a traditional Indian yogurt-based drink, might be what you’ve been missing.
17. Turmeric lemonade
Active sleep-supporting ingredient: turmeric
Heck, hot summer days happen. And if you’re looking for a cooler way to take your turmeric, especially if you’re not keen on milk (or milk isn’t keen on you), this is a perfect alternative! Get refreshed with this tea-infused summer drink, and reap all those health and sleeping benefits as you snooze.
When to contact a doctor about sleep problems
We know it’s easier to blend up a smoothie than visit a sleep specialist. But sleep disturbance can have a serious impact on your daily life — imagine how your phone would feel if you never charged it. Your body has the same deal going on.
It’s important to seek medical attention if your:
- sleep quality doesn’t improve with some small adjustments — like taking supplements or making schedule changes
- sleep issues prevent you from sleeping for a full night for months
- sleep problems dramatically impact your quality of life
A medical professional will be able to identify any underlying conditions contributing to lost sleep and help you rebuild your sleep schedule.
No drink can guarantee you a good night’s sleep. But if you’re looking to count sheep without resorting to over-the-counter meds, it’s worth giving them a try.
Look out for key ingredients which contain sleep-inducing vitamins, minerals, veggies, or herbals like banana, turmeric, and chamomile.
The science of these natural interventions is varied — there are a lot of small studies, research using essential oils or extracts instead of whole ingredients, and studies using mice. But if you find an option that works for you, it could really help your sleep hygiene. And if you don’t, you had some tasty slurps along the way.
