A calm and settled stomach is essential for restful sleep, and ginger is a powerhouse ingredient that supports digestion while promoting relaxation. Ginger has long been valued for its ability to soothe an upset stomach, reduce bloating, and relieve nausea, making it an excellent addition to a nighttime routine. Additionally, ginger possesses mild sedative properties that may help reduce nighttime discomfort and prepare the body for sleep. When blended into nutrient-rich smoothies, ginger pairs well with other digestion-friendly and sleep-promoting ingredients to enhance gut health and overall relaxation. In this article, we’ll explore five delicious smoothie recipes featuring ginger to help settle your stomach for sleep and support a peaceful night’s rest.
1. Soothing Ginger-Turmeric Nightcap
A warming blend of ginger, turmeric, and banana, this smoothie helps reduce inflammation and calm the digestive system before bedtime.
Ingredients
- 1 teaspoon fresh ginger (grated)
- ½ teaspoon turmeric powder
- 1 frozen banana
- 1 cup unsweetened almond milk
- 1 teaspoon raw honey
- ½ teaspoon cinnamon
- ½ cup ice (optional)
Instructions
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy before bedtime.
Why It Works
Turmeric’s active compound, curcumin, has powerful anti-inflammatory effects, while banana provides potassium and magnesium to relax muscles. The addition of cinnamon supports stable blood sugar levels, which can prevent nighttime energy crashes that disrupt sleep.
2. Ginger-Pineapple Digestive Soother
This tropical-inspired smoothie is packed with enzymes and gut-friendly nutrients to support optimal digestion and nighttime relaxation.
Ingredients
- 1 teaspoon fresh ginger (grated)
- ½ cup fresh pineapple chunks
- ½ cup Greek yogurt
- 1 teaspoon flaxseeds
- 1 cup coconut water
- ½ teaspoon honey (optional)
Instructions
- Blend all ingredients until smooth.
- Pour into a glass and enjoy cold.
Why It Works
Pineapple contains bromelain, an enzyme that aids digestion and reduces bloating, while Greek yogurt delivers probiotics for a balanced gut. Coconut water helps maintain hydration and replenish electrolytes, ensuring a restful night’s sleep.
3. Creamy Ginger-Almond Sleep Smoothie
This creamy and nutty smoothie is rich in healthy fats and amino acids that support muscle relaxation and a stable sleep cycle.
Ingredients
- 1 teaspoon fresh ginger (grated)
- 1 tablespoon almond butter
- 1 cup unsweetened oat milk
- ½ frozen banana
- ½ teaspoon nutmeg
- 1 teaspoon maple syrup
Instructions
- Add all ingredients to a blender.
- Blend until smooth.
- Serve immediately and enjoy warm or chilled.
Why It Works
Almond butter contains tryptophan, which supports melatonin production, while nutmeg has mild sedative properties that aid in falling asleep faster. The healthy fats in almonds also help stabilize blood sugar levels overnight.
4. Gut-Healing Ginger-Apple Elixir
This fiber-packed smoothie helps soothe bloating, improve digestion, and promote gut balance before bed.
Ingredients
- 1 teaspoon fresh ginger (grated)
- 1 small green apple (cored and chopped)
- ½ avocado
- 1 cup unsweetened cashew milk
- 1 teaspoon chia seeds
- ½ teaspoon cinnamon
Instructions
- Blend all ingredients until smooth.
- Pour into a glass and enjoy slowly.
Why It Works
Apple’s pectin fiber supports digestion and gut health, while avocado delivers magnesium to calm the nervous system. The healthy fats in cashew milk aid in melatonin production, ensuring deep and restful sleep.
5. Warming Ginger-Coconut Nighttime Blend
A cozy, warm smoothie that calms digestion and supports relaxation with its blend of coconut milk, ginger, and calming spices.
Ingredients
- 1 teaspoon fresh ginger (grated)
- 1 cup warm coconut milk
- ½ teaspoon cinnamon
- ½ teaspoon cardamom
- 1 teaspoon raw honey
- ½ teaspoon vanilla extract
Instructions
- Warm the coconut milk slightly before blending.
- Blend all ingredients until frothy.
- Pour into a mug and sip before bed.
Why It Works
Warm coconut milk provides healthy fats that stabilize blood sugar, while ginger and cardamom aid digestion. Honey can stimulate melatonin release, promoting a more restful night’s sleep.
Why Ginger for Sleep?
Ginger has been used for centuries to support digestion and promote relaxation, making it an excellent choice for a nighttime smoothie. Its anti-inflammatory and stomach-settling properties help reduce bloating, nausea, and discomfort, which can interfere with sleep. Additionally, ginger contains gingerol, a compound that has mild sedative effects and may aid in calming the nervous system. When combined with other sleep-supporting ingredients, ginger enhances the quality of sleep while promoting overall gut health.
Incorporating Ginger Smoothies into Your Nighttime Routine
Drinking a ginger smoothie an hour before bed can help settle the stomach and prepare the body for restful sleep. Pairing it with a relaxing bedtime ritual—such as reading, light stretching, or deep breathing—can further enhance its calming effects. To maximize its benefits, choose a light, digestion-friendly recipe and avoid consuming large meals close to bedtime, as they can disrupt sleep quality. Over time, adding ginger-based smoothies into your nightly routine can help regulate digestion, reduce inflammation, and support a more consistent sleep cycle.
Further Reading:
Orally consumed ginger and human health: an umbrella review
How do ginger roots help to sleep? The benefits, side effects, and Recipes
Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials
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