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I’m Jen Hansard, mom of two and lover of green smoothies, coffee & tacos. 
I transformed my family's health with a plant-powered diet while broke and without health insurance. Since then, I've helped 1 million+ families do it too!

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How To Sleep Well Naturally + Green Smoothie


Learn how to sleep well naturally by making some simple changes to your nighttime routine.
How To Sleep Well Naturally + A Calming Bedtime Green Smoothie |
Sleep is integral to enjoying good health. Of course eating a healthy, varied diet full of loads of fresh fruits and veggies also helps. But getting a good night’s sleep, I think, magnifies every other effort towards living the best life possible. However, learning how to sleep well can sometimes be challenging for whatever reason.

Raise your hand if you’ve been really stressed out about something at work or family troubles and it’s kept you up at night? (I kinda think that’s unanimous!) There are definitely steps to learn how to sleep well naturally and I’m excited to share what I’ve learned below. (Plus there’s a delicious green smoothie that’s perfect for a pre-bed snack!)

Experts all across the board advise that we need to limit screen time before bed. The recommendation is at least 60 minutes before bed, but I have found that if I put my phone away and step away from my computer (late work nights, yo) and give myself some time to unwind before bed, my sleep is infintely better. The reason why is that our screens emit light that messes with our internal clocks. Your phone may have a setting that switches to a warmer, more orange light from the blue light, but it’s still not enough. Screens mean stimulation and that means it’s harder to turn your brain off if you’ve been staring at a screen before turning into bed. Also, falling asleep to the tv? Yeah, quit that habit too! There are some other ways that you can unwind that will help you slumber more peacefully.

How To Sleep Well Naturally

And by the way, habits are hard to break. Start with one or two small changes and see what works best. You don’t have to do all of these things. 🙂

  • Figure out how much sleep your body actually needs.
  • Limit or completely avoid caffeine from 2:00 pm onward. Our bodies metabolize caffeine differently, but that afternoon espresso may be wreaking havoc on your body’s ability to fall asleep naturally.
  • Avoid heavy meals before bed, or late night snacking on fatty or sugary foods. That’s where that green smoothie comes in handy. (More on that in a second!)
  • Turn off screens.
  • Dim the lights – remove devices that emit a light as they are charging too as they can keep you awake (I like a pitch black room).
  • Limit noise to create a calm environment.
  • Take a warm bath or shower.
  • Sprinkle your pillow with lavender essential oil.
  • Do mild stretching or yoga, but avoid excessive exercise. Working out hard raises the body’s temperature and energy levels both of which keep you alert and awake.
  • Adjust the room temperature so it’s slightly cooler. Ideal sleeping temperature is about 69°F. Of course this may differ slightly depending on where you live and the climate. But generally, a cooler temperature yields better sleep conditions.
  • Drink chamomile tea.
  • Eat a light snack that combines protein and carbs, like a green smoothie made with banana, oats, chamomile tea, spinach, and almond butter (see below), or try our Spiced Almond Milk.
  • Increase magnesium intake – ion drops, vitamin supplement, or a bath with epsom salts – this helps with muscle relaxation.
  • Wear earplugs – sometimes little noises can keep you awake, buffering the sounds with earplugs can really help.
  • Invest in a white noise machine.
  • If stress and your to-do list keeps you awake, keep a small notebook by the bedside and write everything down you’re worried about or think you’ll forget and save it for tomorrow. I find it’s easier to do that and tell myself it will keep, than to worry I’m going to forget everything.

Discovering how to sleep well for you personally will take time. Yet be patient— you are worth it! Jen shared her tips to getting great sleep over here (and it involves a buckwheat pillow!).  She’s a sleep champ and knows how to get it done!

I’ve created a green smoothie recipe specifically to help with falling asleep. Yes, it’s legit! Give a blend about an hour before you’re ready to go to bed and drink it at a slow and steady pace (no chugging). Leave a comment to let me know how it works for you!

How To Sleep Well Naturally + a recipe for a Calming Bedtime Green Smoothie |

Calming Bedtime Green Smoothie

Bedtime Green Smoothie

  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x


Not sure how to sleep well naturally? I’ve got you covered with this healthy, calming green smoothie that is loaded with nutrients to help keep your tummy from rumbling in the night.



  • 1/2 cup uncooked old-fashioned rolled oats
  • 2 cups baby spinach
  • 1 cup brewed chamomile tea (cooled)
  • 1 cup tart cherry juice (or more tea)
  • 2 large bananas (fresh or frozen)
  • 2 tablespoons almond butter


  1. Place uncooked oats in blender. Blend until finely ground.
  2. Add spinach, chamomile tea, cherry juice, bananas, and almond butter to the blender. Puree until smooth.
  3. Divide between two glasses or mugs and enjoy.


  • If unsweetened tart red cherry juice can’t be procured, substitute with extra chamomile tea or water. Or use 1 cup frozen or fresh tart red cherries plus a little water.
  • For a really soothing nighttime drink, this smoothie can also be served warmed up.

How To Sleep Well Naturally |

What’s your favorite bedtime routine?

I love hearing how different we can all be. What works for me, may not work for you. Let’s share our personal techniques below and help each other out! Learning how to sleep well takes time… but we can speed it up by hearing from each other.

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  1. Susan Amonds says:

    I really appreciate your article. I have crohn’s so I cant eat bananas or oats, and careful with chamomile. How can I know what to interchange so I can juice the right things for me?

    • SGS Rawkstar Jess says:

      Hi Susan, I recommend you speak with your health care practitioner and/or nutritionist regarding your diet and substitutions you can make that will work best for you. They know you + your body best. If you can’t eat oats, bananas, or chamomile, I’m not sure this smoothie is right for you. But not to worry! We have tons of delicious smoothie recipes that contain a variety of nutrient-packed ingredients. 🙂

  2. DAVIDE//DAVIDE! says:

    A vegies smoothie ,stretching,,soft music , hot all over sponge off,planks,

  3. Pat says:

    Haven’t tried it yet, it seems like a lot to consume if I’ve eaten supper. Also seems like a lot of liquid to take in before bed, especially as I struggle with waking up too many times at night to get a good rest. But I would like an alkalyzing evening or bedtime drink. A dilemma for sure.

    • SGS Rawkstar Jess says:

      Pat, the recipe makes 2 servings. We do recommend drinking this an hour before bed but if that’s still too close to bedtime for you, drink it earlier. If this smoothie doesn’t seem like it would be a good fit for you, def take a look at the other things we listed to help you sleep well naturally. Maybe you can find some items on our list that would work for you.

  4. Chelsea says:

    Any recommendations on a good brand of unsweetened tart cherry juice? Preferably organic as well. I cant seem to find a good one!

    • SGS Rawkstar Jess says:

      Hey Chelsea, I’m not sure! We love using Thrive Market for natural and organic food products. Def check them out, they might have what you’re looking for!

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