By Chris Newport, Nutritionist & Head Coach

Sleep. Everyone needs it…whether we like it or not. As athletes, it’s the best opportunity for recovery (read: getting better, faster and stronger). But are there actual foods that can help you sleep?

In short, yes. And you’re lucky enough that we’ve put them all into one glass. And just in case you wanted to have a song in your head for the next few hours (you’re welcome), we’ve named this smoothie after the “Sweet Dreams” song by the Eurythmics.

Who’s the first big player in this equation?

Tart Cherry Juice

So what’s the big deal about tart cherry juice?

According to one study on marathon runners, “the cherry juice appears to provide a viable means to aid recovery following strenuous exercise by increasing total antioxidative capacity, reducing inflammation, lipid peroxidation and so aiding in the recovery of muscle function.”

In other words, it helps with recovery. Remember: training is all about recovery.

What else is special about tart cherry juice? In one small study, tart cherry juice aided sleep since it’s rich in melatonin. When the subjects with chronic insomnia drank 2 cups of tart cherry per day, their insomnia symptoms were mildly relieved.

Melatonin, the Magical Sleep Hormone

What is melatonin?

It’s a hormone made in a gland above the brain that’s associated with sleep and acts as an antioxidant. During the day, that gland is not doing anything. When it’s dark outside (or inside), that gland is turned “on” and begins to make melatonin (usually around 9pm), which decreases your alertness and encourages you to sleep (aka recover). In fact, daytime levels of melatonin aren’t detectable. Lights from computer screens, TVs and phones will inhibit the release of melatonin (so turn off your phone, dangit!).

How do you make melatonin?

The amino acid tryptophan is a necessary precursor to melatonin. And where do you get trypotophan from, you might ask?

Bananas (aka Carbs!)

Bananas are a good source of carbohydrates, which makes tryptophan more readily available in the brain. Plus, bananas are a good source of Vitamin B6, which is needed to make melatonin.

Another carbohydrate in this smoothie is milk. According to a recent study on sleep and elite soccer players, drinking electrolyte-rich fluids (like milk), high-glycemic index carbohydrates (like bananas), and “some forms of protein immediately prior to sleep, as well as tart cherry juice concentrate and tryptophan may promote rehydration, substrate stores replenishment [aka glycogen], muscle-damage repair and/or restorative sleep.”

So what’s the final player in making your sweet dreams come true?

Magnesium

Magnesium is necessary for more than 300 different processes in the body. As it relates to sleep, magnesium is critical in muscle relaxation (bye-bye cramping!) and normal heart rhythm. It’s a mineral that’s not only lost in sweat, but tends to be lacking in our diets. So if you’re sweating a ton (as most athletes do), you may want to boost your magnesium-rich food sources like leafy greens, legumes, nuts and seeds, especially pumpkin seeds and almonds. Don’t have pumpkin seeds like this recipe calls for? No problem. Sub almonds or almond butter.

Sweet dreams!