As we age, getting a good night’s sleep can become more challenging due to changes in hormone levels, lifestyle, and health conditions. However, certain foods have been shown to naturally support better sleep by boosting melatonin, magnesium, and other calming nutrients. These sleep-friendly foods aren’t just helpful—they can be delicious and easy to include in your daily meals. If you’re tired of tossing and turning, the right nutrition might be the key to more restful nights.

Some of the top foods that can help you sleep better include cherries, bananas, almonds, oatmeal, kiwi, yogurt, and fatty fish like salmon. Cherries are one of the few natural sources of melatonin, while bananas and almonds provide magnesium and potassium, which help relax muscles and calm the nervous system. Kiwi is rich in antioxidants and serotonin, a brain chemical that promotes sleep. Meanwhile, yogurt contains calcium, which helps the brain use tryptophan to produce melatonin.

Knowing how to eat these foods matters just as much as the foods themselves. Try enjoying a small bowl of oatmeal with banana slices about an hour before bed, or snack on a handful of almonds in the evening. A glass of tart cherry juice or a cup of yogurt after dinner can also support natural sleep rhythms. For dinner, consider baking salmon or another fatty fish with a side of steamed vegetables—nutrient-rich and easy to digest.

Adding these foods to your evening routine may help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed. For seniors especially, quality sleep is essential for memory, mood, and overall health. Combine these dietary tips with good sleep habits like reducing screen time and keeping a regular bedtime, and you may find yourself sleeping like never before—naturally and restfully.