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Pre-Sleep Smoothie

Research suggests that while post-workout protein shakes are a common recovery tool, consuming protein and carbohydrates before bedtime may offer significant sleep benefits as well. A comprehensive analysis spanning 35 studies revealed that ingesting this combination of nutrients several hours before sleep can enhance both sleep quality and overall rest. Tryptophan-rich protein sources—including whey, milk, eggs, fish, chickpeas, and almonds—paired with carbohydrates—like fruit, oats, potatoes, rice, or honey—create an effective sleep-promoting combination. Interestingly, this dietary approach proved more beneficial for sleep than well-known natural aids, such as beetroot or cherry juice. Overall, these findings challenge traditional thinking about pre-bedtime nutrition and suggest that the right combination of macronutrients could be a valuable tool for improving sleep.

Read the science here.

See medical disclaimer below.

The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.

Taylor Marks
Taylor Marks is a certified holistic health coach and professionally trained chef from The Institute of Culinary Education. Her passions include the latest research in health science, culinary arts, holistic wellness, and guiding others towards feeling their best.