Recipe: Sleep inducing smoothie

Recipe: Sleep inducing smoothie

Packed full of colour and flavour, this delicious fruit smoothie is an ideal snack to give your body a boost of essential vitamins and minerals as the cold winter nights draw close! 

During darker months when the clocks turn back, for some of us, these changes can disturb our usual sleep pattern or in fact make an already disturbed sleeping pattern worse. Give our ‘all the greens’ smoothie a go - packed full of flavour and specifically chosen ingredients to promote a better night’s sleep!

What about this smoothie can help me sleep?

Research suggests that eating just two kiwi fruits a day can help to improve the amount of time you sleep and how quickly you fall to sleep, especially in people who suffer from sleep disturbances or find it difficult to get to sleep.

The ‘sleep-promoting’ kiwi fruit is high in serotonin, folate (deficiency of folate has been linked to insomnia) and packed full of vitamins, minerals and antioxidants which all play a role in improving sleep quality. 

There is also evidence that the more saturated fat and sugar you drink, the poorer the quality of your sleep and the more likely it is to be disrupted. The average creamy hot chocolate drink is high in both saturated fat and added sugar.

And while milk may contain the amino acid tryptophan, which is supposed to help with sleep, a glass of milk or cocoa contains only one tenth of the 1 gram needed to have a significant impact  on sleep. What's more, even if you drank a gallon of hot chocolate to get your gram of tryptophan (not recommended, by the way - you'd be up all night in the bathroom!) , the amino acid doesn't seem to have an impact if you have severe insomnia, or if your sleep pattern is normal.

This smoothie, by contrast, gets its creaminess from avocado, which is low in saturated fat. While the kiwi provides some sweetness, it's less than you'd get from several teaspoons of hot chocolate powder. And as an added bonus, it contains fibre, which has also been linked with better sleep.

Ingredients for a fruity sleep inducing smoothie

Ingredients for a fruity sleep inducing smoothie
  • 2 kiwi fruits
  • half of an avocado, destoned and peeled
  • 60ml apple juice
  • 20g frozen spinach
  • juice of ½ a lime
  • 1cm cube of ginger, peeled and grated
  • a couple of ice cubes


  1. Place all ingredients into a smoothie maker/blender
  2. Blitz for 10-15 seconds
  3. Pour into a glass and enjoy

This recipe is naturally lactose-free, and so is a great alternative for this with a lactose intolerance to the commonly recommended milky drinks to help you to sleep better at night.

Also, consuming this smoothie as part of your before-bed ritual is sure to boost your vitamin and fibre intake for the day. It also counts as one portion of the national '5-a-day' fruit and vegetable recommendations. Due to the natural sugars released in the blending process, no more than a 150ml glass of smoothie or fruit juice is recommended per day. 

Pair this smoothie with one of our tempting before-bed biscuits for the perfect bedtime snack!

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