There are a lot of reasons for poor sleep. One of them is an insufficient production of melatonin.
The body produces less melatonin as we age – but environmental factors, like electric lights and screens, also have a negative impact on melatonin production.
Melatonin is made from serotonin, which is made from 5-HTP, which is made from tryptophan. For this process to occur, you also need plenty of vitamin B6, magnesium, Vitamin C, and zinc.
Tart cherries are high in melatonin and antioxidants. Almonds are high in tryptophan and magnesium. Bananas are high in tryptophan, magnesium, and potassium. Additionally, fiber helps deepen sleep. Combine these foods together and you have a great smoothie to drink as a dessert or before-bed snack.
Note: Juices, in general, tend to contain a lot of sugar. Look for tart cherry juice with about 15 g of sugar per serving (most is around 23 g per serving). Tart is Smart® is the best that I’ve found (no affiliation). It is sold as a tart cherry concentrate.
Before-Bed Sleep Smoothie
- 1 cup tart cherry juice
- 1 banana
- 1/2 cup almond milk
- 1/4 tsp pure vanilla extract
- 1-2 tbsp flax seeds ground (optional)
Combine all ingredients and blend until smooth.