Seniors often experience reduced sleep and frequent awakenings at night. Doctor of First Degree Specialist Dao Thi Yen Thuy, Head of the Department of Nutrition and Dietetics at Tam Anh General Hospital Ho Chi Minh City, explains that the hormone melatonin, crucial for regulating circadian rhythms, decreases with age, impacting sleep quality. Certain foods can help seniors achieve better and more restful sleep.

**Whole Grains and Oats**

These foods, rich in fiber and carbohydrates, also provide tryptophan, a vital component for synthesizing serotonin and melatonin. These two hormones are crucial for regulating mood and sleep. Seniors can incorporate oatmeal porridge, cereal milk, or combinations with yogurt into their diet.

**Milk and Dairy Products**

Fresh milk, yogurt, cheese, and butter are rich in both tryptophan and calcium. Calcium enhances the brain's ability to utilize tryptophan for melatonin synthesis. Adequate calcium intake can alleviate sleep difficulties and restless nights. Seniors should opt for low-sugar, low-fat milk or natural plant-based milks such as soy or almond milk.

**Magnesium-Rich Fruits**

Fruits high in magnesium, such as bananas, avocados, and kiwis, promote mental relaxation and aid in the production of GABA. This neurotransmitter calms brain activity, fostering natural drowsiness. Additionally, apples, pears, and tart cherries provide natural melatonin and tryptophan. Oranges and pineapples, packed with vitamin B6 and antioxidants, contribute to the synthesis of serotonin and melatonin, enhancing sleep quality and reducing fatigue.

**Fatty Fish**

Fatty fish such as salmon, tuna, herring, anchovies, swordfish, and basa are excellent sources of omega-3 fatty acids and vitamin D, both vital for neurological function. Omega-3s help alleviate stress, anxiety, and fatigue. Vitamin D, on the other hand, aids in regulating circadian rhythms and the sleep-wake cycle. Doctor Yen Thuy recommends that seniors consume fish two to three times per week to support serotonin synthesis and enhance sleep quality.

**Green Leafy Vegetables**

Green leafy vegetables are packed with fiber and minerals like magnesium, zinc, and potassium. Consuming ample green vegetables supports nervous system function, strengthens immunity, and safeguards overall health. Vitamins C, E, and polyphenol compounds found in these vegetables also mitigate oxidative stress, facilitating deeper sleep.

Eating plenty of green vegetables boosts the body's immunity, making seniors feel comfortable and sleep better. *Quoc An*

Doctor Yen Thuy advises seniors to maintain a diverse diet rich in micronutrients and adopt a healthy lifestyle. It is important to limit foods and beverages that can disrupt sleep, such as coffee, strong tea, energy drinks, milk tea, and tobacco, particularly from noon or late afternoon onwards.

Seniors should adhere to a regular eating schedule. Consistent sleep times help regulate the body's biological clock, stabilizing its day-night rhythm. Avoid overeating or eating late, as this can trigger gastroesophageal reflux. If hunger strikes before bed, a light snack such as a warm glass of milk or a few banana slices is suitable. Limiting fluid intake in the evening can help prevent nocturia.

If insomnia is persistent, characterized by frequent awakenings or restless sleep, individuals should consult a neurology specialist. A doctor may recommend a polysomnography to monitor brain activity, respiration, and sleep cycles. This diagnostic tool helps identify the underlying cause and guides appropriate treatment.

Quoc An