Smoothies have become an increasingly popular food choice in recent years. Blending together fruits, vegetables, yogurt, milk, protein powder, and other ingredients into a cold, thick beverage is a tasty way to get in servings of produce and dairy. Some people enjoy starting their day with a nutrient-packed smoothie, while others prefer to have one as an afternoon snack or post-workout recovery drink. However, one time of day that smoothies tend to be more controversial is right before bed.
There are arguments on both sides as to whether having a smoothie before bed is a good idea or something that should be avoided. Here is an in-depth look at the potential pros and cons, as well as some final tips and recommendations regarding pre-bed smoothies.
Potential Benefits of Smoothies Before Bed
There are some reasons why having a smoothie shortly before going to sleep could be advantageous:
- Provides hydration – Drinking a smoothie that contains water-rich fruits and vegetables like cucumbers, melons, citrus fruits, and leafy greens can help you get in extra fluids. Staying hydrated before bed is important.
- Contains key nutrients – Smoothies often pack in healthy fats, protein, fiber, vitamins, minerals, antioxidants, and phytochemicals that support overall wellness.
- May promote sleep – Some ingredients like tart cherry juice, kiwis, chamomile, and magnesium have sleep-enhancing properties.
- Satisfies hunger – Having a filling, nutritious smoothie could prevent late-night snacking on less healthy options.
- Provides comfort – The act of sipping on a smoothie may be relaxing and comforting before bed.
- Easy on digestion – Smoothies don’t require extensive chewing and contain nutrients that are essentially “pre-digested” from blending.
In many ways, a pre-bed smoothie containing the right combination of ingredients could be beneficial. The nutrients, fluids, and comfort it provides may help pave the way for a good night’s sleep.
Potential Drawbacks of Smoothies Before Bed
However, there are also some potential cons associated with having a smoothie right before going to sleep:
- Blood sugar spikes – Smoothies high in fruit sugars could spike blood sugar before bed, leading to sleep disruption.
- Stimulants – Ingredients like cocoa, coffee, tea, and some herbs contain stimulants that could delay sleep onset.
- Interrupted sleep – Having to get up to use the bathroom due to extra fluid intake can interrupt sleep cycles.
- Digestive issues – Some individuals may experience indigestion, reflux, gas, or bloating from lying down too soon after drinking smoothies.
- Uncomfortable fullness – Feeling overly full right before bed can make it difficult to fall asleep comfortably.
- Cavities – Sugary smoothies could coat the teeth and promote bacterial growth, tooth decay.
- Weight gain – Excess calories right before several hours of inactivity could promote fat storage and weight gain over time.
Depending on your health status and how your body responds, there are some potential negatives to having a smoothie immediately before bedtime.
Ideal Ingredients for a Pre-Bed Smoothie
If you want to incorporate a smoothie into your pre-sleep routine, focus on ingredients that will minimize any of the drawbacks mentioned above:
- Low-sugar fruits – Berries, tart cherries, stone fruits, avocado, tomato
- Vegetables – Spinach, kale, cucumber, celery, zucchini, carrots
- Protein – Greek yogurt, cottage cheese, nut butter, protein powder
- Healthy fats – Chia seeds, flaxseeds, hemp seeds, coconut, avocado
- Herbs – Chamomile, mint, turmeric
- Spices – Cinnamon, nutmeg, ginger
- Liquid – Unsweetened nut milk, coconut water, organic whole milk
Focus on fruits and vegetables that are lower in sugar and pair them with protein, healthy fats, and spices to help stabilize blood sugar. Avoid stimulants like coffee and chocolate. Aim for around 1 cup of smoothie or less so you don’t feel overly full before lying down. You want the smoothie to be satisfying but not so large it causes discomfort or the need to wake up to use the bathroom.
Should You Brush Your Teeth After a Bedtime Smoothie?
Due to the potential cavity-causing effects of sugars sitting on your teeth all night, it is generally recommended to brush your teeth after having a smoothie close to bedtime. But there are a few factors to consider:
- Sugar content – The higher the sugar content, the more important it is to brush soon after.
- Acidity level – Acidic smoothies also demineralize tooth enamel over time.
- Time between smoothie and bed – Longer delays allow more time for saliva to neutralize acidity.
- Tooth sensitivity – Some people experience pain or discomfort if they brush right after consuming acidic foods and drinks.
Here are some possible strategies:
- Have your smoothie at least 30 minutes before bed to allow time for brushing.
- Swish with plain water after the smoothie to help rinse sugars off teeth.
- Chew sugar-free gum after the smoothie to neutralize acids and stimulate saliva.
- Brush with a soft-bristled brush and gentle touch if your teeth are sensitive.
Do your best to brush within 30-60 minutes after your smoothie, but don’t brush immediately after if it causes discomfort. Swishing, gum chewing, and giving yourself plenty of time between smoothie and bedtime can help minimize risks to your teeth.
Tips for Pre-Bed Smoothie Success
Here are some final tips to make smoothies work best as a pre-sleep snack:
- Choose low-sugar fruits and opt for unsweetened versions when possible.
- Include protein, healthy fat, and fiber to help stabilize blood sugar.
- Avoid stimulants like caffeine, cocoa, and certain herbs.
- Limit smoothie size to 1 cup or less.
- Allow 30-60 minutes between finishing smoothie and going to bed.
- Brush teeth or swish with water after finishing to rinse sugar from teeth.
- Avoid exercising right after consuming smoothie.
- Track your sleep quality to notice if smoothies before bed work for you.
Every individual is different in terms of ideal pre-bed nutrition and how their body handles certain foods. Pay attention to your energy levels, sleep quality, and any digestive issues with smoothies before bed. Adjust the ingredients and size as needed so that smoothies can be a healthy part of your evening relaxation routine.
Conclusion
Having a smoothie before bed can provide valuable nutrition, hydration, and comfort to promote sleep. However, high-sugar, stimulant-containing, and large smoothies could negatively impact sleep quality and health. Focus on creating smoothies with sleep-supportive ingredients, moderate portion sizes, and proper dental hygiene practices for the best chance of results.
Most adults should aim for 7-9 hours of quality sleep per night. Establishing healthy pre-bedtime routines and optimizing nutrition can go a long way towards achieving your sleep goals. As long as you choose your smoothie ingredients wisely and listen to your body’s feedback, incorporating one into your evening ritual may be beneficial for many people.
| Pros | Cons |
|---|---|
| Provides hydration | Blood sugar spikes |
| Contains key nutrients | Stimulants can delay sleep |
| May promote sleep | Interrupted sleep from bathroom breaks |
| Satisfies hunger | Digestive issues |
| Provides comfort | Uncomfortable fullness |
| Easy on digestion | Promotes tooth decay |
| Weight gain |
