Sweet Dreams: Berry Blends For Better Sleep

Can’t sleep, no matter the weather? Whip up a delicious and sleep-promoting berry blends! Packed with natural ingredients and a tasty way to wind down.

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Sleep To Recharge

Sleep is very important. It’s when our bodies recharge, repair tissues, and consolidate memories. The problem? Restful sleep can still be elusive, no matter the season. The solution: Berries! Packed with melatonin, the sleep hormone, and other sleep-promoting nutrients. Their versatility makes them perfect for smoothies year-round. Whether you prefer a refreshing blend with frozen berries in the summer or a warm and cozy drink with fresh or thawed berries and cinnamon in the winter, berries can be a tasty part of your diet. They also add a burst of flavor to oatmeal, yogurt parfaits, pancakes, or even savory salads and sauces.

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Berries for Better Sleep

Berries that are packed with natural sleep-promoting ingredients to help you drift-off peacefully:

• Tart Cherries: Contain melatonin, the hormone that regulates your sleep-wake cycle, and may improve sleep duration and quality.
• Blueberries: Rich in antioxidants and potentially containing melatonin, can improve your health and potentially reduce inflammation.
• Raspberries: Not only do they boast some melatonin, but they’re also rich in vitamin C, which might contribute to better sleep duration and overall quality.
• Strawberries: Another excellent source of vitamin C, which may be beneficial for sleep quality.
• Goji Berries: Loaded with antioxidants, vitamin B1, and magnesium, which can indirectly promote sleep by reducing anxiety and aiding relaxation.

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Natural Sleep Blends with Berries

Beyond berries, these sleep-friendly fruits and greens are great way to support a healthy sleep cycle. They’re a natural source of vitamins and minerals that contribute to overall health and well-being, which can indirectly improve your sleep quality

• Bananas: Natural source of magnesium and potassium, minerals known to aid relaxation and muscle tension relief, which can contribute to a better night’s sleep.
• Kiwi: High in vitamin C and antioxidants that may reduce stress and promote feelings of calmness before bed.
• Leafy greens: Spinach and kale are packed with magnesium, a mineral that helps regulate sleep cycles and promotes muscle relaxation.
• Healthy fats: Avocados and other healthy fats like those found in chia seeds can keep you feeling fuller for longer, preventing hunger pangs that might disrupt your sleep.
• Herbal Teas: Chamomile and lavender teas are well-known for their calming properties. Adding a splash of these to your smoothie or berry blends before bed can promote relaxation and ease you into sleep.

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Easy Berry Blends for Sleep

These berry blends combine the goodness of sleep-promoting fruits, greens, and healthy fats to create a restful night’s sleep.

• Deep Sleep: This smoothie blend is best after dinner to encourage restorative sleep
  • Base: Tart cherry juice, coconut water
  • Sleep Promoters: Tart cherries, kiwi fruit, hemp seed, ashwagandha
  • Flavor: A touch of stevia for sweetness
• Relaxation: Perfect to drink anytime of the day
  • Base: Banana, almond milk
  • Calming Ingredients: Tart cherry juice , chamomile tea, spinach
  • Flavor Boost: A touch of honey, or vanilla extract for sweetness
• Focus & Recharge: Helps improve alertness and cognitive function in the morning
  • Base: Blueberries or mixed berries, Greek yogurt
  • Focus Boosters: Green tea, half an avocado
  • Flavor: A squeeze of lemon or lime for a refreshing taste
• Hydration: This mocktail blend is perfect after a warm bath
  • Base: Mixed berries, watermelon, ice cubes
  • Hydration: Sparkling water, lime juice
  • Flavor: Honey or any sweetener of your choice, garnish with mint and cherries

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Sweet Dreams

While there’s nothing quite like a warm, comforting beverage before bed to lull you into dreamland, sometimes a lighter option is desired. Berries offer a delightful and healthy alternative, packed with bedtime boosting nutrients and the potential to trigger happy memories. We all have those warm and fuzzy memories of childhood favorites – drinks and dishes that bring back a sense of security and well-being. These “comfort foods” can play a surprising role in promoting relaxation and sleep, and exploring healthier versions of those cherished meals can create a truly nostalgic and sleep-supportive bedtime ritual.

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