Last Updated on November 17, 2022 by theworldofsleepstaff
Smoothies for breakfast is something most people wouldn’t bat an eyelid at. However, drinking smoothies before bed or for dinner? That may get you a few raised eyebrows.
Several experts have different takes on the effects of drinking smoothies before bed. At the same time, some encourage it with claims that it is healthy, but some outrightly discourage it. Though as sleep experts we can tell you that smoothies can actually help you sleep, depending on what’s in them.
So what exactly is the verdict on drinking smoothies at night? Well, this article covers the good, the bad, the ugly, and everything else you need to know!
Smoothies Before Bed: What To Expect
There is no clear answer to the question of whether it is good to drink smoothies before bed. And the reason for that is due to the myriad of ingredients that can make up a smoothie. The ingredients in a smoothie determine the nutritional profile, as well as the effects it will have on your body, sleep, and circadian rhythm.
Depending on the ingredients and their quantities in your smoothie, drinking them before bed may or may not interfere with your sleeping patterns.
Regardless, here are some possible effects you can expect when you drink smoothies before you go to sleep.
1. Increase In Blood Sugar
Most smoothies’ main ingredient is fruit, which contain a high amount of natural sugar.
Drinking a smoothie will most likely increase your blood sugar level, and this can make you hyper and restless, thus making it difficult for you to sleep.
This may worsen if you add processed products like ice cream or fruit juice with high sugar content to your smoothie.
Asides from making you hyper, an increased blood sugar level will cause your kidney to work harder, causing you to urinate more and thereby disturbing your sleep.
After all, who can claim to enjoy a perfect sleep when they keep waking up every 30 minutes to urinate?
So when making a smoothie you plan on taking before bed, ensure the sugar level is minimal as much as possible.
2. Some Smoothies Have Sleep Inducing Properties
However if your smoothie contains a high portion of fruits like bananas, kiwi, and other ingredients that promote sleep, you may be setting yourself up for a night of deep sleep.
Bananas contain several nutrients that foster sleep and relaxation. It contains magnesium which has been proven to reduce stress and promote sleep.
Studies also show that another ingredient it contains, tryptophan which is an essential amino acid, helps to improve sleep quality and reduces the difficulty in falling asleep and how often one will wake up at night.
Adding other ingredients like oats, kiwi, plantains, and tomatoes that contain tryptophan to your smoothie will also increase your chances of getting a night of deep sleep.
3. Smoothies Can Curb Midnight Cravings
If you get food cravings in the middle of the night, include some types of smoothies in your dinner plans.
Due to their high fiber content, smoothies can be quite filling, and as such, they may help to curb cravings. This is also one of the rationale behind taking them for weight-loss purposes.
4. Smoothies Help You Stay Hydrated
Many people wake up in the middle of the night with a burning and thirsty sensation in their throat.
While this is considered an everyday occurrence to a certain extent, it is not exactly very comfortable. Trudging your way into the kitchen, half awake, half asleep, to get a bottle of water isn’t exactly anyone’s definition of a perfect sleeping experience.
But drinking a smoothie with specific ingredients and nutritional profile may help you put this experience behind you.
Because of the high water content that fruits has, they can help prevent dehydration and thirst.
5. Gastrointestinal Disturbances
Most smoothies contain a high fiber content because of their ingredients. While fiber is fantastic for the digestive system, when it’s eaten in excess it can have undesirable effects such as constipation, bloating, and other gastrointestinal disturbances that may make sleeping difficult.
Now that you know some of the things to expect when you drink smoothies before bed, we’ll explore some healthy and excellent options for those who want to drink smoothies to have a better sleeping experience.
Ingredients For Making Smoothies That Will Induce Sleep
The rules are simple :
Minimize processed products with high sugar content, use natural products, and focus on ingredients or fruits that promote sleep.
Fruits like:
- Bananas
- Oats
- Kiwi
- Walnuts
- Grapes
- Avocados
- Oranges
- Almond
- Pineapples
- Kales
- Lettuce
- Flax seed
Ingredients like:
- Greek Yogurt
- Honey
- Cinnamon
- Milk (Preferable non-dairy ones)
- Nutmeg
Smoothies Recipes To Use Before Bed For Improved Sleep
1. Banana Oats Smoothie
- 1 cup of unsweetened almond milk
- 1 banana
- Half a tablespoon of powdered cinnamon
- 1 tablespoon of honey
- 2 tablespoons of oats
2. Pineapple Smoothie
- Half of a moderately sized pineapple
- 1/4 banana
- 1/4 cup of Greek yogurt
- 3/4 cup almond milk
3. Banana Nutmeg Smoothie
- 1 banana
- 2 tablespoons of raw honey
- 1 cup of unsweetened almond milk
- 1/4 tablespoon of nutmeg
4. Almond Smoothie
- 1 tablespoon of honey
- 1 banana
- 2 tablespoons of almond butter
- 2 tablespoons of flaxseed
- 1/2 cup of almond milk
5. Cherry Smoothie
- 1 tablespoon of honey
- 1/2 banana
- 1/4 soon of Nutmeg
- 1 cup of unsweetened almond milk
- 1 cup of pitted cherries
6. Cinnamon Smoothie
- 1/4 teaspoon of cinnamon
- 1 banana
- 1 cup of vanilla almond milk
- 1/2 cup of plain Greek yogurt
- 1/4 cup of oats
Potential Health Benefits Associated With Drinking Smoothies
1. Help To Meet Required Fruit & Vegetable Intake
Several studies have shown that many people do not meet their required quota of at least 5 servings of fruit and vegetable consumption per day.
Fruit and vegetables are vital to keeping the body strong and fostering its immunity. However, many of us forget to include it in our diets.
Smoothies are a quick and efficient way to remedy this situation. You can easily get 2-3 servings of fruits and vegetables with a cup of smoothie.
2. Promotes Digestive Health
Fiber plays an essential role in digestive system. It encourages the growth of beneficial bacteria that helps break down food molecules and prevent constipation.
Aside from this, fiber helps to prevent the early onset of chronic diseases like heart disease and diabetes.
It is, however, quite unfortunate that many people, especially those in the Western world, do not meet the required intake of 25 and 38 grams for women and men, respectively.
By including smoothies in your daily diet, you can meet the required fiber intake daily, aiding your body’s digestion and overall wellness.
3. May Help With Weight Loss
Smoothies may be effective weight loss tools because of several reasons.
For one, they are filling and satisfying, so they curb overeating.
Additionally, smoothies are easy and efficient ways for people who want to lose weight to watch their calorie intake.
Because of their protein density, they have a longer filling effect; thus, they can also serve as meal replacements.
4. May Boost Immunity
The saying an apple a day keeps the doctor away serves to remind us of how important fruit is at maintaining our body’s immunity in peak condition.
The fruits and vegetables in smoothies contain a high amount of vitamins, nutrients, and antioxidants that can help to boost the immune system. This study from the National Library of Medicine further authenticate these claims.
5. Prevention Of Chronic Diseases
The antioxidants in smoothies also help in combating chronic diseases like heart disease, diabetes, cancer, and so on.
These antioxidants fight against free radicals and break chain reactions in the body system that may lead to some of these chronic diseases.
6. Keeps Your Skin Healthy & Glowing
Smoothies that contain ingredients rich in carotenoids may prove effective in keeping your skin healthy and glowing.
The carotenoids will help eliminate toxins and impurities on the skin that may have caused it to have a dull look, leaving it with a healthy, glowing look.
7. Helps In Detoxification
Due to their nutrients and minerals, smoothies are great for getting rid of harmful toxins from the body’s system.
8. Quick Energy Boost
Liquid forms of food are easier to digest than solid ones.
Smoothies are a great option if you require a quick, healthy energy boost.
Conclusion: smoothies before bed
Depending on the ingredients used in making them, smoothies have a wide range of effects on the human body. While some of the results are favorable, others are not.
Therefore, before you add smoothies to your meal plan – especially your dinner plans – you must conduct extensive research on the nutritional value of your choice to ensure it will serve the purpose you’re using it for.