Sweet Dreams Smoothie

Sweet Dreams SmoothieAre you having trouble sleeping at night? Say goodbye to insomnia and hello to a good night’s sleep full of sweet dreams with this smoothie.

Most people aren’t getting enough sleep at night for one reason or another and their health and way of life is suffering because of it. Fortunately, there are a several foods that blend well in a smoothie that are known to induce a good night’s sleep.

These foods contain substances such as magnesium, a natural sedative, melatonin, sleep regulator, and serotonin, another chemical that induces sleep.

Here are the ingredients for this smoothie and how each one contributes to a good night’s sleep.

  • Warm Milk: This is probably a familiar sleep remedy for most people. The calcium in milk helps you relax and the tryptophan helps you fall asleep.
  • Banana: They contain melatonin and serotonin, which help you sleep soundly, and magnesium, a muscle relaxant.
  • Cherries: A natural food source of melatonin, which helps regulate sleep.
  • Nutmeg: Acts as a natural relaxant and helps induce sleep.
  • Honey: Used for years as a natural sleep aid, honey contributes to the release of melatonin.

Other notable ingredients that I’ve included as add-ons.

  • Flax seeds: Their high amounts of tryptophan and omega-3 fatty acids increase levels of the sleep-regulating serotonin.
  • Almonds: A good source of magnesium, which promotes sleep and muscle relaxation.
  • Cacao: Another good source of magnesium, but be careful with this one, some people feel more alert after consuming.

It’s been my experience that the healthier the food you eat throughout the day the better you’ll sleep at night. But sometimes you need something shortly before bed to help you relax and ensure a good night’s rest, enter this smoothie.

If you don’t have time to make a smoothie (although it doesn’t take long :)) you could simply have a glass of warm milk with a little nutmeg and honey, or a handful of cherries or a banana. Whatever will help you achieve sweet dreams.

If you don’t do milk, you can substitute a warm tea such as Chamomile or Valerian, or cherry juice. Enjoy!

Sweet Dreams Smoothie Recipe

The Ingredients

  • 1/2 cup warm milk
  • 1/2 fresh medium banana
  • 1/2 cup pitted cherries
  • 1/4 teaspoon nutmeg
  • 1 teaspoon honey

The Add-ons

  • 1 tablespoon flax seeds
  • 1/4 cup almonds
  • 1/2 tablespoon cacao powder

Show Time

Place the ingredients into your high speed blender and blend for around 30-45 seconds or until your desired consistency is reached.

Nutrition Information

  • Calories: 199
  • Fat: 5g
  • Protein: 6g
  • Carbohydrates: 36g
  • Fiber: 3g
  • Sugar: 27g
  • Vitamin A: 5% RDA
  • Vitamin C: 17% RDA
  • Calcium: 16% RDA
  • Iron: 2% RDA

Please leave a comment below if you try this sweet dreams smoothie and get a good night’s sleep. Happy Blending!

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65 Responses to Sweet Dreams Smoothie

  1. Laura #

    Thanks again for posting Ryan. This is an insomniacs ‘Dream’ come true…not only does it taste FAB, but it REALLY works. I drink one an hour or two before bed and woosh next thing I know it’s Pirate Dreams baby, a fabulous night of deep uninterrupted sleep. A well rested feeling the next day without the hung over feeling that valerian will give u.

    Another home run Ry

    • Ryan Carmody #

      My pleasure, Laura. I love reading comments from people who like how a smoothie tastes, but when it has a tangible impact on their health I’m much more elated. This smoothie really does work. I recently read a study about people using honey as sleep aid and thought that was cool – throw in a few other ingredients and it’s light out :)


      • Laura #

        The history of Cacao is interesting…many cultures consider it a drug. That combined with the honey is a gr8 night cap. :D zzzZZZzzz

        • Ryan Carmody #

          The history of cacao is fascinating. Some people don’t do well on it, which can be said of every food, while others are stimulated. Cacao certainly agrees with my constitution :)

  2. Niko #

    I’m looking forward to trying this one. Should I be avoiding these ingredients during the day time?

    • Laura #

      …Not necessarily..well maybe the Cocoa Powder…(be sure the only ingredient is cocoa, don’t use instant cocoa mix) Cocoa has alot of magnesium and other elements that can have a depressant effect on some people …

      ..Milk has is high in calcium and also has tryptophan. In my opinion the bigger story is the combo of potassium and magnesium in the bananas and chocolate, combined with the natural melatonin in the cherries. Potassium and magnesium are known to help the body regulate seratonin levels in the body. Seratonin regulates our bio rhythms which include our sleep wake cycles….

      • Niko #

        Good explanation, Laura. I often combine yogurt, banana, cherries, and cacao but I usually drink it for breakfast! I wonder if this combination has been making me sleepy all along, but the effect negated by caffeine or exercise… or attributed to something else entirely. Good food for thought ;) I’m snowed in right now, and short on supplies. I will definitely be making this soon though. Thanks much!

  3. Christine #

    Enjoyed reading and making

    • Ryan Carmody #

      Excellent :)

  4. Rhonda #

    What can I use instead of milk as I am lactose intolerant.

    • Ryan Carmody #

      Hi Rhonda,

      Try a warm tea such as Chamomile or Valerian, or cherry juice.


      • TrisaB #


        This is a wonderful recipe, but I substitute Almond Milk for the Milk..
        Sesame seed milk is another.. Nut Milks are so easy to make, so next
        time instead of using the almonds in the milk.. Try using Almonds as the
        Milk.. :>) And please, please don’t use grocery store milk.. Make certain
        to use organic milk from grass fed cows.. Those that think they are lactose
        intolerant may find they aren’t really, by using a healthier milk..

        Keep up the good work…

        • Ryan Carmody #

          Hi TrisaB,

          Thanks for the info on milk :) I didn’t elaborate on what kind of milk to use like I have in other recipes. Homemade nut milk and raw or organic milk are definitely recommended.


          • A.B. #

            Actually, cows milk is just bad for us for numerous reasons. The sooner you cut it out of your diet the better. There are thousands of puss cells in it and the regulation of milk barely exists.

  5. Debby #

    what can I use if I don’t have cherries

    • Ryan Carmody #

      Hi Debby,

      Simply omit the cherries. You could also double the amount of banana.


  6. Debby #

    Thanks Ryan for getting back so quickly

  7. Cyd #

    I am a big fan of this nite-time smoothie!!!! It works and tastes great!! As for the cherries, I buy the frozen ones in the large bags. They work as well and easy to use! Thanks for the sweet dreams!!!

    • Ryan Carmody #

      Hey Cyd,

      Nothing beats a good night of sleep. Great to hear you’re enjoying this smoothie and having sweet dreams!


  8. ley #

    hi, i’m a long time insomniac and i’ve tried almost everything, i bought a high speed blender a few days ago for healthy drinks and thought i’d look on line to see if i can find a sleep smoothie, well i found your’s and i’m trying it tonight will let you know how it goes tomorrow.

    • Ryan Carmody #

      I hope you got the best night of sleep ever, Ley.

  9. Kirstie #

    Just made this with a few adjustments. I used unsweetened vanilla almond milk instead of cow’s milk, and frozen cherries. Amazing!!

    • Ryan Carmody #

      Nice, Kirstie! Hopefully sweet dreams ensue :)

  10. Janet #

    I tried this smoothie two times; one with 2% milk and the second with unsweetened almond milk. It had a good flavor but I wasn’t crazy about it being warm. Would it have the same effect if it was cold? Thank you for all the great smoothies.

    • Ryan Carmody #

      Hi Janet,

      I’ve actually only made this smoothie warm one time myself. It seems to have the same “lights out” effect when chilled.


  11. Cassandra #

    I’m not sure how the nutritional facts were calculated on this recipe, assuming this is one serving, my calculations came up with 365 calories, which is pretty far off of 199?

  12. Wilma #

    Whoa, this is like a red velvet dream smoothie!!! I didnt have nutmeg, almonds or regular milk. I used cold coconut milk instead. My cherries were frozen. It was a cold smoothie but I loved it!! The cocoa is a great compliment to the cherries. Yum!! Thank you!

    • Ryan Carmody #

      Nice to hear you enjoyed this smoothie, Wilma. Using the ingredients you have on hand is what it’s all about.


  13. Lauren #

    thanks for the recipe. i just made one with warm almond milk, half a banana (used the other half for overnight oatmeal for tomorrow morning), nutmeg, flax, and honey. tastes amazing, and along with my late night gym session should help me sleep like a baby. i was really more interested in the info of the ingredients than the actual recipe. im one of those people who gets a buzz from cacao, so i omitted that. cacao nibs go in my overnight oatmeal :)

    thanks again,

    • Ryan Carmody #

      Hi Lauren,

      Nice to hear you enjoyed your version of this recipe. Some people have to be careful with cacao. Not me, I’ll eat it any time of the day or night :)


  14. Daniel #

    DELICIOUS!! Looking for a good smoothie to have before bed to replace my evening meal and I came across this recipe. While it has no mention of it being a meal supplement, I will say that it is filling. I did alter the recipe because I meant for it to fill me up a bit so I added a cup of warm milk instead of a half. I kept all else the same. BAM!, it worked. I felt full and sleepy and had a great nights sleep. Thanks for the post.


    • Ryan Carmody #

      Hi Daniel,

      Fantastic! This smoothie is a bit lighter (less calories) than most and not intended to be a meal replacement. It will be more filling if you increase the amount of an ingredient or two.


  15. ron #

    Isn’t there caffeine in cacao?

    • Ryan Carmody #

      Yes, a very small amount, Ron. As mentioned in the recipe and comments, something to be careful with. Some people can eat chocolate before bed and go right out while others are a little stimulated.

  16. trudi ann #

    I made this concoction minus the milk an it came out like a pudding… Perfect hopefully ill sleep.

    • Ryan Carmody #

      Hope you got a good night’s sleep, Trudi.

  17. Penelope PitStop #

    Hello – I absolutely love this smoothie. I whipped this up last night and slept longer than I have in months. Thank you so much for posting.

    • Ryan Carmody #

      You’re welcome, Penelope! Lovely to hear your positive results :)

  18. Angela #

    Hi Ryan- Wondering if this will help someone to stay asleep? I am only getting 2 hours of sleep, if that. I am desperate! and is it Cacoa or Cocoa powder. Where can one get it?

    • Ryan Carmody #

      It should help you stay asleep, Angela. It’s actually cacao powder. Your local health food store will carry it or you can purchase online at Mount Rose Herbs..

  19. Margie Rager #

    I tried it i just love it so good and it did help me rest better thank you so much Margaret

    • Ryan Carmody #

      You’re welcome, Margie!

  20. Paula Robey #

    Could you you use Black Cherry juice concentrate for this smoothie. If so how much? I would like to try this.

    • Ryan Carmody #

      Sure you could use black cherry juice. I’d start with 1/4 cup of black cherry juice and 1/4 cup warm milk. Tweak the amounts from there until you find your sweet spot.

  21. Gaile Ajan #

    Gaile, to Ryan, I’ve been reading your smoothie recipes and I was wondering if I could use baking cocoa powder in the sweet dreams smoothie?

    • Ryan Carmody #

      Yes, you can use baking cocoa powder instead of cacao powder in this smoothie.

  22. Antym Elone #

    Hi Ryan, thank you so much for this recipie. I don’t eat bananas, I was thinking of substituting with tofu? What else would you recommend?

    • Ryan Carmody #

      Try substituting 1/3 avocado for the banana, Antym.

      • Jack #

        Hi Ryan
        I am really interested in cacao powder but I am on sertraline for anxiety. I was planning on taking a teaspoon per day in a smoothie but have read conflicting reports concerning the interaction.
        Your thoughts would be greatly appreciated.

        • Ryan Carmody #

          Hi Jack,

          I’m not qualified to speak to possible drug interactions with cacao. That’s best left to your medical professional.


  23. Rene Z #

    I tried this last night for the first time. I woke up refreshed and had a feeling of having a good night sleep :P I hope it keeps on working. Do you have some anti anxiety smoothies recipes? Those would be great!Thanks!

    • Ryan Carmody #

      Very good, Rene. I hope it keeps on working too. I do have some info and recommended smoothie ingredients to combat anxiety:


      • Rene Zammit #

        Hi Ryan,

        thanks.so.much! one question about the imsomnia smoothie :p how much magnesium you calculate it has? Thanks ;)

        • Ryan Carmody #

          24.53 mg of magnesium according to cronometer.com where I get the nutritional info from.

  24. nee #

    I exercise late 11pm when baby sleep. then I use protein scoop powder with half frozen banana n cinnamon.
    I read ur post n I will buy frozen cherries. is it good post workout bedtime smoothie?
    I have baking cocoa powder n never use as I don’t know how use it as I add it in pancake 1 time n taste funny.
    wait for ur reply to see post workout bedtime smoothie.
    oh I use cold water for protein shake.


    • Ryan Carmody #

      Yes, adding protein powder won’t impact the affect this smoothie has on your sleep. You might try consuming half of the smoothie before your workout and half after if it’s too much to drink right before bed.

  25. Laura #

    Oh my gosh this is delicious!!

  26. kim #


    • Ryan Carmody #

      Sounds good, Kim.

  27. kim #

    Hi,well I showed my mom this sweet dreams smoothie,and she told me that she doesn’t like warm milk and she will not drink this smoothie with warm milk but she likes the other ingredients in this smoothie.

    • Ryan Carmody #

      You can either not warm the milk of substitute water or tea, Kim.

  28. Stevio #

    Hi Ryan,
    Smoothie sounds great – just wondering if it can be made ahead and drank literally just before bed?
    I am working nights at present so it would be great to prepare b4 work so I don’t wake everyone with blender when I get home early hours of the morning.

    • Ryan Carmody #

      Yes, you can make this smoothie in advance of consuming, Stevio. It will keep for 24 hours in the fridge.

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