Foods that can help you get a good night’s sleep
It’s common knowledge that as we age our sleep patterns change, and it’s normal for older adults to need a little less sleep than they did at younger ages. Seniors also wake more during the night. But, according to the National Sleep Foundation, 44% of older adults experience insomnia at least a few nights a week. So when restless nights are causing you problems during the daytime, it’s time to try some “food therapy.” A snack in the evening that includes the right nutrients can help relax the body and calm the mind. Here are some food categories that will help support better sleep.
- Many fruits contain minerals such as potassium and magnesium, which aid in relaxing muscles and calming the nervous system. Bananas are a particularly good choice. Besides being full of magnesium and potassium, they also contain tryptophan, an amino acid that is turned into serotonin and melatonin, which encourage relaxation and sleepiness. Cherries, apples, peaches and apricots are other fruits to eat at bedtime.
- Complex carbs also make good bedtime snacks. Carbohydrates help deliver tryptophan, increasing drowsiness. Some carb suggestions include sweet potatoes, oatmeal, rice, whole grain cereals, or whole grain crackers with a little protein.
- Small amounts of lean protein also support sleep because of their levels of tryptophan. Try a little peanut butter, low-fat cheese or an egg.
- Nuts and avocados are other good choices because of their unsaturated fats. Many nuts contain high amounts of magnesium as well.
- Milk and other dairy products contain tryptophan, as well as calcium, which helps regulate melatonin production.
Come visit our adult family homes and see for yourself the healthy meals our residents enjoy, and learn about our days that end in a peaceful night’s sleep.