Recipes - Food For Sleep

Getting a good night’s sleep is super important, and some foods can help! Eating calming foods like oats or having a warm chamomile tea before bed can help you relax and drift off to sleep peacefully.

Stay safe in the kitchen: always take care when using knives, hot stoves, or handling hot liquids. If needed, ask an adult to lend a hand.

Curious about the science? Our Food for Sleep poster, available in the shop, explains how these foods work to support better sleep through neuroscience. Be sure to check out our other posters too—Food for Learning, Food for Focus, and Food for Anxiety!

Banana & Almond Smoothie (Vegan, Gluten-Free, Nut-Free option)

Ingredients:

  • 1 ripe banana
  • 1 tablespoon almond butter (Nut-Free option: sunflower butter)
  • 240ml oat milk
  • 1 teaspoon ground flaxseed
  • Ice cubes (optional)

Instructions:

  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy as a calming, sleep-supporting snack before bedtime.

Chamomile & Honey Tea (Vegan, Gluten-Free)

Ingredients:

  • 1 chamomile tea bag or 1-2 teaspoons loose chamomile flowers
  • 1 tablespoon honey (Vegan option: maple syrup)
  • 240ml hot water

Instructions:

  1. Boil water and pour over the tea bag or loose chamomile flowers.
  2. Let steep for 5-7 minutes.
  3. Remove the tea bag (or strain the loose flowers) and stir in honey or maple syrup.
  4. Drink the tea 30 minutes before bed to support relaxation and sleep.

Warm Porridge with Cinnamon & Almonds (Vegan, Gluten-Free, Nut-Free option)

Ingredients:

  • 50g oats (ensure oats are certified gluten-free)
  • 240ml oat milk
  • 1/2 teaspoon cinnamon
  • 1 tablespoon almond butter (Nut-Free option: sunflower butter)
  • 1 tablespoon chopped almonds (Nut-Free option: use seeds like pumpkin or sunflower)
  • 1 teaspoon chia seeds (optional)

Instructions:

  1. Cook the oats with oat milk on the stove over medium heat, stirring occasionally.
  2. Once cooked, stir in the cinnamon and almond butter.
  3. Top with chopped almonds or seeds and chia seeds (if using).
  4. Serve warm as a filling and soothing bedtime meal.

Turmeric & Ginger Sleepytime Latte (Vegan option, Gluten-Free)

Ingredients:

  • 240ml oat milk
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon cinnamon
  • 1 teaspoon maple syrup or honey (Vegan: use maple syrup)

Instructions:

  1. Heat the oat milk in a saucepan over medium heat.
  2. Stir in the turmeric, ginger, and cinnamon until combined.
  3. Sweeten with maple syrup or honey, if desired.
  4. Pour into a mug and enjoy as a calming drink before bed.