A Few Recipes That Can Help You Sleep

Sunrise Senior Living  |  June 28, 2016

Getting a good night's sleep can be difficult for some of us, and eating the wrong foods only exacerbates this problem. Some dishes, on the other hand, promote healthy sleeping patterns.

By selecting the right dinner or an late-night snack, you can avoid eating the kind of processed sugars that keep you up at night. A well-balanced diet is essential for falling asleep when it's time for bed.

More to the point, some foods contain vitamins and minerals that have the power to help your body maintain a rhythm and power down for the night. Check out these recipes that will help you catch some Z's and enjoy a restful night's sleep.

Banana Spice Smoothie
The naturally occurring potassium and magnesium found in bananas are natural muscle relaxants. Other nutrients like melatonin found in these fruits can promote feeling restful. Having one of these delicious banana spice smoothies from Eating Well is a great way to get ready for bed.


  • 2 ripe bananas
  • 2 cups vanilla kefir
  • 1/2 tsp. ground cinnamon
  • 1/8 tsp. ground nutmeg
  • 1/8 tsp. ground allspice
  • 12 ice cubes


Slice bananas and combine in a blender with kefir, cinnamon, nutmeg, allspice and ice cubes. Blend until smooth, and consider garnishing with a mint leaf.

Banana Peanut Bagel
Although the smoothie recipe above is delicious, it may not fit everyone's pallet. For young children especially, slicing up a few bananas before bed is a great way to encourage a good night's sleep. This little snack, provided by Telegraph, is great for anyone feeling a little hungry before bed. It's easy to prepare and fun to eat.


  • 1 banana
  • 1 cinnamon raisin bagel
  • 1 Tbsp. peanut butter


Slice the bagel and place in a toaster. Meanwhile, cut the banana into thin pieces. When the bagel is ready, evenly coat with peanut butter and top with bananas. Serve with a glass of milk.

Seared Salmon and Braised Broccoli
Part of sleeping well is maintaining a healthy, balanced diet. By eating three square meals, you can avoid feeling hungry later in the evening or getting tired throughout the day. Recipes with fish in particular are great because they are fortified with all sorts of vitamins and minerals. This Salmon dish from Eating Well is also very tasty.


  • 1.25 lbs salmon fillet
  • 1 tsp. dried rosemary
  • 1 tsp. salt
  • 1 1/2 Tbsp. olive oil
  • 3 Tbsp. raisins
  • 2 Tbsp. pine nuts
  • 2 heads of broccoli
  • 1 small onion
  • 1/2 cup of water.


Carefully cut the salmon into four portions. Use half of the rosemary and salt to season the fillets. Return these to the fridge for 20 minutes to an hour. 

Take the broccoli and cut into florets with about two inch long stalks. Cut these florets in half. Dice the onion at this time as well and set aside.

Heat 1 tablespoon of oil over medium heat in a nonstick sauce pan. Add the onions and cook about four minutes or until translucent. Add raisins, pine nuts and the rest of the rosemary. Toss or stir to coat with oil. Stir for another four minutes, or until pine nuts are fragrant and beginning to brown. 

Add the broccoli, and toss with remaining salt. Next pour in the water and bring to a boil. Reduce heat to a simmer and stir occasionally until the water evaporates, usually about eight to 10 minutes.

In another skillet, heat the remaining olive oil over medium-high heat. Place the salmon fillets skin-side down and cook for three to five minutes. Carefully flip the salmon and remove from the saucepan from heat. Let stand for another three to five minutes, or until cooked through.