Cherries offer a natural source of melatonin, which regulates the sleep-wake cycle, making them a promising addition to both adults’ and children’s diets. While studies like the one published in the Journal of Medicinal Food: “Effects of a tart cherry juice beverage on the sleep of older adults with insomnia” have shown tart cherry juice consumption to enhance sleep in older adults with insomnia, the benefits extend to children as well.

Kids who struggle with irregular sleep patterns or difficulty winding down at night can potentially benefit from incorporating cherries or cherry juice into their diet, as the melatonin content can help signal their bodies to prepare for rest. This connection between cherries and improved sleep isn’t exclusive to adults with insomnia but can also provide support for children in establishing healthy sleep habits and enhancing the quality and duration of their sleep.

Milk contains several nutrients that may contribute to better sleep quality. It is rich in tryptophan, an amino acid that serves as a precursor to serotonin and melatonin, neurotransmitters involved in sleep regulation.

Additionally, milk is an excellent source of calcium, which plays a role in the production of melatonin and helps regulate muscle movement during sleep. These components combined make milk a potentially beneficial beverage for promoting restful sleep. For further insights, you can refer to the study “The Effects of Milk and Dairy Products on Sleep: A Systematic Review”

Greek yogurt adds creaminess and a boost of nutrients to our smoothie. It’s an excellent source of calcium, which is not only important for bone health but also plays a role in the production of melatonin.

The study is titled “Exploring the Role of Dairy Products In Sleep Quality: From Population Studies to Mechanistic Evaluations” by Marie-Pierre St-Onge, Faris M. Zuraikat, and Mackenzie Neilson have shown that calcium levels may influence melatonin production, thus affecting our sleep-wake cycle

Additionally, Greek yogurt contains probiotics, beneficial bacteria that support gut health. Research suggests that there is a connection between gut health and sleep quality, with a healthy gut microbiome potentially promoting better sleep (Matenchuk et al., 2020).

• In a blender, combine the cherries, banana, Greek yogurt, rolled oats, almond milk, and honey or maple syrup (if using).
• Blend on high speed until smooth and creamy.
• If desired, add ice cubes and blend again until well incorporated.Serve after dinner as a desert or hour before bedtime as a bedtime snack.
• Pour cherry sleep smoothie into your child’s favorite cup or grown-up glass so they can feel special too, and serve immediately.
• You can also pour some in the same glass as yours and enjoy together, creating a lovely bonding moment over this delicious and nutritious bedtime treat
• You can get creative and make a variety of different smoothies using the list of sleepy foods. Try incorporating sleepy foods into your smoothie recipes for a delicious and nutritious bedtime snack.
• Experiment with different flavor combinations and enjoy exploring new ways to promote restful sleep for you and your child!