Maintaining healthy sleep habits can get harder with age, which causes many seniors to struggle with sleeplessness, restless nights, or frequent nighttime awakenings. Although there are numerous variables that affect how well seniors sleep, food is one of the main ones. The foods and drinks they eat and drink, especially in the hours before bed, can significantly affect their capacity to fall and stay asleep.
With home care assistance by their side, seniors can learn what foods are best to ensure a good night’s sleep and what foods to stay away from.
Recognizing the Relationship Between Food and Sleep
Because the sleep-wake cycle is influenced by the nutrients seniors eat, sleep and diet are closely connected. Tryptophan, for instance, is an amino acid that may be found in some meals and is a precursor to serotonin, which is then transformed into melatonin, the hormone that controls sleep.
Additionally, blood sugar, hydration, and comfort in the digestive system all affect the quality of sleep.
Foods that Promote Better Sleep
It is well recognized that a few foods can help seniors get a good night’s sleep by lowering blood sugar, encouraging relaxation, or increasing the release of hormones that cause sleep. This means they can enhance their sleep quality by incorporating those foods into their diet.
Whole Grains
Complex carbohydrates can be found in abundance in whole grains such as brown rice, oats, and whole wheat bread. These carbs may increase tryptophan levels in the brain, which, as mentioned, will encourage the synthesis of melatonin and serotonin. Also, the fiber in whole grains helps stabilize blood sugar, which helps avoid spikes and crashes that may interfere with sleep.
Seeds and Nuts
Walnuts, almonds, and flaxseeds are great sources of magnesium, a mineral that is essential for regulating sleep. Magnesium helps the muscles and nerves relax, which helps seniors transition into sleep better. Additionally, walnuts are rich in melatonin, which is a natural sleep aid.
Fruits
It has been discovered that some fruits, such as kiwis, bananas, and cherries, encourage sleep. For instance, tart cherries are an excellent natural source of melatonin. At the same time, the potassium and magnesium found in bananas help muscles relax.
Food and Drinks to Avoid Before Sleep
With home care assistance, seniors can also learn what foods to avoid before bedtime. Some of the most common foods and drinks that can cause problems include the following:
Coffee
Coffee, tea, chocolate, and a variety of soft drinks all contain caffeine, which is a stimulant. Stimulants can make it hard for seniors to fall asleep, as they remain in the system for hours. With this in mind, caffeine consumption should be limited, particularly in the afternoon and evening.
Acidic and Spicy Foods
It’s common knowledge that acid reflux or heartburn can be brought on by spicy and acidic foods. However, seniors might not realize that both of these things can be worse while lying down. Understanding this makes it easy to see why seniors should avoid these things before bedtime.
Alcohol
Although alcohol may make seniors feel sleepy at first, it can disrupt the deeper phases of sleep and make the night less peaceful. Not only that, but dehydration is an additional side effect that can be troublesome for seniors, especially since their ability to stay hydrated is reduced with age.
What seniors eat plays a part in how well they sleep. With home care assistance, seniors can be encouraged to focus on foods that will help them sleep as the day transitions into the night.
If you or an aging loved one needs Home Care Assistance in Elk Grove, CA, contact A Better Living Home Care today (916) 514-7006
Sources:
- https://sph.umich.edu/pursuit/2024posts/best-diet-for-healthy-sleep.html#:~:text=Fiber%2Drich%20foods%20like%20beans,3%20fatty%20acids%20and%20manganese.
- https://www.ncoa.org/adviser/sleep/diet-nutrition-and-sleep/
- https://www.todaysgeriatricmedicine.com/archive/JF23p14.shtml
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