9 Foods For A Peaceful Night’s Sleep

Sleep is important for our overall well-being. This is the time when our body recuperates from all the stress it has gone through during the day. Without sufficient sleep, one is more susceptible to many medical conditions.

Difficulty in sleeping is a major concern for seniors. According to a study, seniors with multiple health conditions are likely to be sleeping less than 6 hours because of a sleeping disorder and lack of quality sleep. With these 9 foods, help is on the way for seniors that have difficulty getting their sleep:


If you are a senior having difficulty getting your sleep, you should be taking almonds during the evening. Almonds are rich in melatonin. Melatonin is naturally produced by the body, but its production by the pineal gland may decrease with age. It plays an important role in regulating the sleep and wake cycle.

Almonds also contain calcium and magnesium which makes your muscle relaxed. They also promote quality sleep.

Warm Milk

You should know by now why your mother was always telling you to drink your milk before bedtime. This is to ensure that you have a good night’s sleep as it can allay anxiety, induce relaxation, and stimulate sleep. Milk contains tryptophan, calcium, vitamin D, and melatonin which are all sleep enhancers.

And why does it have to be warm? This is to ensure that there will be no upset stomach, so you will have a restful night’s sleep.

Chamomile Tea

Chamomile tea has always been used to treat many health issues. One of them is to treat insomnia. This ability of chamomile may stem from the flavonoid, apigenin, which it contains. Apigenin can activate GABA A which can induce sleep.

So before bedtime, make sure to make a cup of chamomile tea for a good night’s sleep. For those who do not know yet, chamomile tea can be bought in ready packs in groceries.


The kiwi fruit has always been known for its health benefits. It is rich in vitamins, fiber, and antioxidants. Add to its health benefits is its ability to promote sleep because of its sleep-enhancing compounds that include melatonin, anthocyanins, flavonoids, carotenoids, potassium, magnesium, folate, and calcium. So what about a kiwi fruit for dessert during dinner?

Fatty Fish

Baking a big salmon or mackerel may not only give you a delicious dinner but will also make you sleep better. These kinds of fish are rich in fatty omega 3 and vitamin D, which are known to induce serotonin. Serotonin is a naturally occurring substance that acts as a neurotransmitter. It is known for its ability to establish a fixed sleep and wake cycle.
Fatty fish also contain potassium, magnesium, phosphorous, zinc, vitamin B-12, folate, and calcium. All of these promote sleep and relaxation.


Like almonds, walnuts are also packed with melatonin. It also has magnesium, potassium, calcium, and folate which can help induce sleep. Where to get walnuts? Munch on walnuts before bedtime and you may be able to sleep really well. You can buy them in groceries or online stores.

Tart Cherries

Cherries can stimulate a restful sleep with their serotonin, melatonin, potassium, and tryptophan contents. The oxidant, polyphenols, also make tart cherries excellent to induce sleep. If you exercise regularly, you may still feel pain from strained muscles and joints. Taking in tart cherries can alleviate the pain so you can have a relaxing sleep.


Before you can sleep well, your muscles should be relaxed. They should be free from pain and discomfort. Bananas are naturally relaxing to muscles. This is because of their magnesium and potassium contents. This tropical fruit has also some forms of carbohydrates which are essential in producing serotonin, the neurotransmitter that promotes relaxation and calm.

Have bananas on your dining table and make them your dessert. They can also be your snacks as they can be filling to an empty stomach.


Just as muscles should be relaxed in order for us to sleep well, we also need to be free from stress and anxiety. Seniors are more prone to anxiety so they should include legumes in their meals. This plant-based food is rich in magnesium which can help with anxiety. Incorporate legumes in your dinner and expect a good night’s sleep.

With the many health conditions that seniors are prone to, they need quality sleep the most. Without it, the aging process may accelerate. Lack of sleep may also prevent our beloved folks not to have a quality life during their twilight years.

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