The Unusual Fruit Smoothie Combination You Should Drink Before Bed To Fall Asleep Quickly

Getting quality sleep is essential. Yet a solid night's sleep can be tough to attain for some people. Statistics on sleep deficiencies from the U.S. Centers for Disease Control and Prevention (CDC) show that nearly 4 out of 10 adults between the ages of 49 and 64 get inadequate amounts of sleep. If you can relate, adding a carefully crafted smoothie to your nightly regimen could help you avoid the frustrating physical, emotional, and cognitive side effects of sleep deprivation. 

Ideally, you'll want your evening smoothie to contain as many sleep-inducing nutritional elements as possible, including tryptophan and serotonin. Tryptophan, an amino acid, can help you nod off by assisting in the production of serotonin. As noted by Healthline, once serotonin levels begin to rise, improved mood can follow. Serotonin delivers the ultimate bedtime bonus by being converted into the sleep-stimulating agent melatonin. With these facts in mind, consider bringing together the deliciously tropical and nutritionally rich flavors of banana and kiwi.

The combination of banana and kiwi packs in plenty of sleep-friendly nutrients. For instance, one medium banana provides 0.011 grams of tryptophan, according to data from the U.S. Department of Agriculture (USDA). Though that's not a sizable amount of tryptophan, it may be enough to send you to sleep. In a 2024 study published in the Asia Pacific Journal of Clinical Nutrition, adults with insomnia who ate a banana before bed were able to sleep better. As another nutritional benefit, bananas are packed with melatonin, a hormone linked to the circadian rhythm and sleep.

Kiwis are where you'll find sleep-supportive serotonin. In fact, kiwi fruit was linked to better sleep in a 2023 study in Nutrients. The study explored the use of kiwis by athletes as a functional food. Athletes who ate one kiwi within an hour before bedtime reported that their sleep lasted longer and was better overall. The study authors surmised that it was the serotonin in kiwi that produced such positive effects.

As a side note, you don't have to use fresh kiwi in your smoothie. A 2023 study from Frontiers in Nutrition compared the sleep-related effects of fresh and dried kiwi. When consumed, both types of kiwi boosted young male participants' sleep quality and mood. Therefore, if all you have is dried kiwi, feel free to toss small bits into your blender with your banana.

Is a banana smoothie too thick? Add a favorite liquid to the smoothie to loosen it up. Dairy milk can be a practical option, since it delivers tryptophan, according to a study from a 2023 issue of Advances in Nutrition. However, if you'd prefer to use fruit juice, you might want to experiment with tart cherry juice.

In a 2018 study available from the American Journal of Therapeutics, tart cherry juice was examined for its potential ability to improve insomnia in adults who were older than age 50. The result showed that the adults who drank tart cherry juice twice a day for two weeks felt that their insomnia had improved. Those who drank a placebo did not have the same beneficial experience.

Be cautious about how large of a banana-kiwi smoothie you enjoy before bedtime. As explained in a Sleep Foundation article, overindulging late in the day can interfere with digestion and disrupt sleep. Consequently, sipping a smaller smoothie a couple of hours before slipping under the covers may be a wiser practice.