Ingredients
1 ripe banana
1 cup (240 ml) warm milk (dairy or unsweetened almond milk)
½ teaspoon ground cinnamon
½ teaspoon vanilla extract (optional)
1 teaspoon honey (optional)
Instructions
1.Warm the milk until hot but not boiling.
2.Peel the banana and place it in a blender.
3.Add the warm milk, cinnamon, vanilla, and honey.
4.Blend until smooth and creamy.
5.Pour into a mug and enjoy about 30–60 minutes before bedtime.
Optional Version
You can also simply eat:
1 ripe banana
.A tablespoon of peanut or almond butter for extra protein and healthy fats.
Notes
.This drink may help you feel full and relaxed, but there is no strong scientific evidence that bananas alone will make you sleep better.
.If you have diabetes or need to limit sugar intake, skip the honey and watch portion sizes.
.If you experience frequent insomnia, it’s better to address sleep habits or speak with a healthcare professional rather than relying on any single food.