Bedtime Deep Sleep Smoothie

Whether you wind down in the evenings with a cup of decaf coffee, a glass of red wine, or some calming chamomile tea, we all want to calm down from a busy day of work. For us, it is often hard to get fully unplugged and our minds off of all the tasks we have to do tomorrow.

On top of that, did you know that proper nutrition is also important for a good night’s sleep? High in magnesium, calcium, and protein, have a taste of our bedtime sleep smoothie. This is our go-to vanilla Shakeology recipe to promote sleep and it tastes like dessert!

bedtime sleep smoothie

We all know the importance of sleeping well. In addition to your nightly bedtime routine, a bedtime sleep smoothie helps you cover the bases for higher quality sleep.

Lacking certain minerals, such as calcium and magnesium, means that your body cannot enter a fully restorative sleep and you’re not as likely to sleep a long time. This bedtime sleep smoothie covers four main nutrient areas to help you get your best night’s sleep.


Melatonin is a hormone that our body naturally secretes to help regulate our sleep times. It is the hormone that recognizes that your body should sleep at night and wake up with the sun.

Unfortunately, most of us are indoors in offices during the day, so our melatonin is lower than it should be. Fortunately, our bedtime sleep smoothie has you covered. Foods that increase melatonin include bananas, oats, and tart cherry juice.


Magnesium is key to a good night’s sleep. It helps your body’s muscles relax and calms the nerves. Without a good dose of magnesium, your sleep will be more shallow and you’re more apt to wake up easily and frequently.

Magnesium, though, is one of the minerals that Americans are most deficient in. Foods that contain magnesium include almonds, dark leafy greens such as spinach and kale, bananas, carrots, sweet potatoes, and kiwis. Once again, you’re covered when you drink the bedtime sleep smoothie.


Similar to Magnesium, calcium is a relaxant for your body and induces a deeper sleep. This is why calcium and magnesium are often paired together in vitamins. Ryan and I always make sure to have some calcium before bed, whether in a smoothie or supplement form.

The bedtime sleep smoothie is an excellent source of calcium. We find that it helps us sleep longer and more restfully. Foods that contain calcium include milk, yogurt, spinach, almonds, and chia seeds.

Read more: Our daily vitamin plan. 


Tryptophan is an essential amino acid that is converted into serotonin, the hormone that initiates sleep. No foods contain serotonin so you have to make sure you cover your bases with tryptophan. It naturally enhances sleep and promotes the body’s production of melatonin.

Foods containing tryptophan include: dark leafy greens like spinach and kale, bananas, chia seeds, almonds, and yogurt.


Protein is important as it reduces stress, repairs muscles, and lowers insulin levels to make sure your body can focus on restorative and reparative sleep. It is also used as a building block for tryptophan to further promote sleep. Foods containing protein include: Shakeology, almonds, nuts, seeds, and oats.

Are you starting to see a trend here? Several foods such as bananas, almonds, dark leafy greens, and chia seeds continually crossover and cover several key areas needed for a restful night’s sleep. Get ready to have a good night!

Read more: Do I actually need protein powder?

Vanilla Shakeology Recipe: Bedtime Sleep Smoothie


  • 1 scoop of Shakeology (any flavor, we love Vegan Chocolate and Vegan Vanilla)
  • 1 medium banana
  • 2 tsp. chia seeds
  • 10 almonds or 1 tbsp. of almond butter
  • Several ice cubes
  • 1 cup of almond milk
  • 1 cup of spinach or kale



  1. Place banana, leafy greens, almonds, almond milk, chia seeds, and ice into the blender.
  2. Turn on the blender and pulse on high until roughly mixed.
  3. Add a scoop of Shakeology now to keep from sticking to the sides.
  4. Blend on high for 15-30 seconds and serve immediately.
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Hey we're Ryan and Alex

The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”

After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

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