Bedtime Bowl for Improved Sleep

Author: Sarah Cobacho | Posted: July 1, 2023

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A bowl of warm, soothing ingredients that promote better sleep

Dreaming of a good night’s rest? Try this delicious bedtime bowl. We’ve combined powerful ingredients for a better night’s sleep in one recipe.

  • Oats are a natural source of melatonin, a hormone that helps regulates sleep and wake cycles. And not only that, the complex carbs in oats make it easier for your brain to access tryptophan, which can also improve your sleep.
  • Our homemade pistachio butter is perfect for inducing sleep. Pistachios contain protein, vitamin B6, and magnesium, all of which contribute to better sleep.
  • Studies have shown eating kiwifruit within 1 hour of bedtime can help improve sleep onset, duration, and efficiency.
  • Bananas are high in magnesium and tryptophan (a precursor for serotonin).
  • Chia seeds are rich in tryptophan.
  • Soy milk is high in protein which can help keep you satiated during sleep.

✨ Bonus tip: TART CHERRY JUICE (Montmorency/sour cherry juice). A clinical trial found that by drinking 2 cups of tart cherry juice per day, sleep duration increased by 84 minutes. Sleep efficiency also improved. It’s also delicious and packed with antioxidants, so it’s well worth giving it a go.

Bedtime Bowl for Improved Sleep

5 from 2 votes
A bowl of warm, soothing ingredients that promote better sleep
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Enjoy a restful night’s sleep with this easy-to-make bedtime bowl, packed with sleep-inducing ingredients like oats, pistachio butter, and kiwifruit.
By Sarah Cobacho (
Servings 2


  • 1 cup oats
  • 1.5 cups soy milk
  • 2 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 banana
  • 2 kiwifruit

Nut butter

  • ¾ cup cashews
  • ¾ cup pistachios


  • Begin by toasting cashews and pistachios on a pan over medium heat until they turn brown and emit a fragrant aroma. This should take about 4 to 5 minutes.
  • Process the toasted nuts in a blender for 5 to 10 minutes, or until they reach a smooth consistency, to make the nut butter.
  • In a pot over medium heat, combine the oats, chia seeds, vanilla extract, and soy milk. Cook this mixture for about 5 minutes, stirring regularly to prevent it from sticking to the pot.
  • Once the oat mixture is cooked, top it with slices of banana and kiwi, a sprinkle of pumpkin seeds, and a generous dollop of the homemade pistachio cashew butter.
  • Enjoy your nutritious and sleep-inducing bedtime bowl.
KEYWORDS Easy Dinner, Healthy, High Protein, Sleep-Inducing
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