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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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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 | simplegreensmoothies.com
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 | simplegreensmoothies.com

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 | simplegreensmoothies.com

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. Amy

    January 5th, 2018 at 1:15 pm

    Hiya I wanna try your sleepy smoothie but am allergic to nuts. Is there a substitute for almond butter I could use? Thanks. Amy

  2. SGS Rawkstar Amanda

    January 8th, 2018 at 9:18 am

    Hi Amy,

    There is! Simply swap in another healthy fat you love! Some great options are avocado, coconut oil, or flaxseed oil. Learn more about our favorites here…



    January 18th, 2018 at 9:43 am

    Does this smoothie keep well over night? I’m single and would love to have a ready to go night time drink in the fridge on busy late nights.

  4. Jen Hansard

    January 18th, 2018 at 7:40 pm

    It would work! I think that’s a great idea. I honestly might store it in the fridge and the warm it up before I hit the hay.

  5. Elizabeth

    January 18th, 2018 at 9:53 am

    That smoothie sounds perfectly yummy! Too bad I didn’t know about this last week, when I had a bottle of cherry juice that my husband accidentally bought insteadof the cranberry I asked for. At least I know where to get the cherry juice! 🙂

  6. Jen Hansard

    January 18th, 2018 at 7:41 pm

    Dang… I was a week off posting this! Well you at least know where to get the cherry juice now to make this one. Love how you think of the positive. 🙂

  7. Maire Bradley

    January 18th, 2018 at 5:09 pm

    Can you swop out the banana? It’s the one fruit I really dislike. I’ve been reading up on the benefits of cherry juice for sleep so would love to try the smoothie. Thanks

  8. Jen Hansard

    January 18th, 2018 at 7:42 pm

    Of course. Banana can be tough on come people. I would swap with peaches, apricots or even dates to give it some sweetness.

  9. Sue B

    January 18th, 2018 at 8:11 pm

    I’d also consider putting some avocado. It will keep the creaminess that makes it really nice.

  10. Julie

    January 18th, 2018 at 7:54 pm

    What would you suggest instead of chamomile tea. Its a member of the ragweed family and as such I can’t drink it.

  11. SGS Rawkstar Amanda

    January 22nd, 2018 at 1:55 pm

    Hi Julie,

    Can’t do chamomile tea? Some other herbal teas that are great for sleep are valerian, lavender, lemon balm, and peppermint. Find one you love + give it a try in our Bedtime Green Smoothie!

  12. Sue B

    January 18th, 2018 at 8:10 pm

    I just made this tonight. It’s so delicious. This whole post inspired me to go to bed earlier which I need to do. Now having a yummy bedtime smoothie will hopefully help motivate me! Oh and I swapped the plain tart cherry juice for Trader Joe’s Power juice which I had on hand. The second ingredient after pomegranate is cherry so hopefully it’s a decent serving. It definitely worked flavor wise.

  13. SGS Rawkstar Amanda

    January 22nd, 2018 at 1:49 pm

    Hi Sue,

    YAY! Cheers to blendin’ green smoothies + getting better sleep! And kale yea, Trader Joe’s Power Juice sounds like a great quick swap!

  14. Heather

    January 19th, 2018 at 5:35 pm

    Wow, this smoothie is just what I need. Do you have a recommendation on what you can swap out for the rolled oats? I’m a paleo.

  15. SGS Rawkstar Amanda

    January 22nd, 2018 at 1:45 pm

    Hi Heather,

    We do! Swap in another plant-based protein you + your body love! Here are a few of our favorites…


  16. Harris

    February 12th, 2018 at 2:27 pm

    Thanks for the recipe! I noticed the bananas made it a little too sweet for my taste. Is there another fruit or veggie I can substitute with the same properties?

  17. SGS Rawkstar Amanda

    February 21st, 2018 at 12:26 am

    Hi Harris,

    Looking to swap out those bananas! I’ve got you covered! Some of my favorite swaps are mango, papaya, pears, unsweetened applesauce, nut butters, chia seeds, fresh dates + avocado. If you want the creaminess, but less sweetness – then avocado would definitely be my go-to!

  18. DEBRA

    February 24th, 2018 at 4:05 pm

    Can you give a nutrition count for this recipe?

  19. SGS Rawkstar Amanda

    February 27th, 2018 at 9:12 pm

    Hi Debra,

    We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

  20. Tasha

    February 25th, 2018 at 5:28 pm

    How often should you make this smoothie? Do you recommend every night before bed?

  21. SGS Rawkstar Amanda

    February 27th, 2018 at 9:14 pm

    Hi Tasha,

    This recipe can be a great part of your bedtime routine. Another recipe I love and use almost daily is our Spiced Almond Milk. It’s another great option to set your body up for a great nights rest. Check it out here…


  22. Ellen Hoke

    March 3rd, 2018 at 5:12 pm

    Great “How to sleep well naturally” tips! I need to start taking a lot of these into consideration. Also, this nighttime smoothie looks really good. All of the ingredients that go into it sound really delicious. I’m going to have to try this out. Thank you!

  23. SGS Rawkstar Amanda

    March 7th, 2018 at 10:10 am

    Hi Ellen,

    I hop you love it! Another great recipe to help you prepare your body for the evening is our Spiced Almond Milk. Make sure + check it out here…


  24. Natasha

    March 17th, 2018 at 12:05 pm

    Is there any way to sub the bananas?

  25. SGS Rawkstar Amanda

    March 19th, 2018 at 9:52 pm

    Hi Natasha,

    Totally! Some great banana swaps are mango, papaya, pears, unsweetened applesauce, chia seeds, fresh dates, almond butter, and my favorite avocado!

    Learn more about our favorite banana substitutes here…


  26. Sarai Martinez

    May 15th, 2018 at 7:01 pm

    I will definitely try this before bed! I’m a horrible sleeper I’ll be good if I get 4hrs of sleep in. I’m a caffeine addict so that doesn’t help either. I did try the Spiced almond milk, but in the morning to replace my coffee. It was delicious but of course my body needed its caffeine. But this drink sound amazing before bedtime. Thank you for the recipe!

  27. SGS Rawkstar Amanda

    May 16th, 2018 at 11:25 am

    Hi Sarai,

    Wishing you better sleep! Makes sure + reach back out – I’d love to hear how this green smoothie helps your sleep habits!

  28. Mary Esta

    January 15th, 2019 at 8:34 pm

    The spiced almond milk is perfect in the morning as a replacement for coffee if you tweek it. Sometimes I add 1/4 to 1/2 tsp of instant coffee. That way, it’s still less caffeine than the average cup which calls for 1 full tsp, and much less caffeine than a large mug of regular brewed coffee. Other times, especially to help my thyroid, I add a small dose of Korean red ginseng. This actually is a better boost than caffeine and I don’t really taste it in the drink. However, I either omit the cayenne or just use a quarter of what is called for. But with the Korean ginseng, I’m getting a major energy boost that actually helps the thyroid whereas caffeine can hinder the thyroid. I used the instant coffee if I’m out of ginseng or just miss that coffee flavour but want to control the am out of coffee/caffeine. Try it out – u might have a new morning energy drink that’s healthier!

  29. SGS Rawkstar Carissa

    January 22nd, 2019 at 12:05 pm

    That sounds like a great idea! Thank you for sharing that with us 🙂

  30. Justine

    January 4th, 2019 at 10:09 pm

    Mine came out much more purple than green. It looks nothing like yours. Is it a full cup of tart cherry juice?

  31. SGS Rawkstar Carissa

    January 6th, 2019 at 8:16 pm

    Hey Justine,

    It is totally fine if your smoothie was not as green as the photo. Jen likes to pack in her greens when she makes her smoothies. The more greens you add the more “green-ish” it will look. If you are wanting it to look more green then pack your spinach in your measuring cup a little more.

    Hope that help!

  32. Linda

    June 18th, 2019 at 11:01 am

    I don’t think i could have this an hour before going to bed !

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