Best Dinner For Old People To Sleep Well At Night

A normal body needs around eight hours of healthy sleep which is the key for more energy and better health. If you can’t sleep properly and have to wake up multiple times at night, it can lead to many physical and mental problems such as dementia, sun downing, and Alzheimer’s disease. This abnormal sleeping schedule is quite common when you grow old and as per National Sleep Foundation, “44 per cent of older adults experience one or more night-time symptoms which impact the overall health of the person and develop insomnia for a week or more than a month.”

As the condition is common in most of the senior citizens to sleep less or to wake up more than once at night, there is a food therapy that can help them to provide the quality sleep at night. The right nutrients are important as they relax the mind, calm the body and promote better sleep.

Photo Courtesy: Guardian-Series

Best food to sleep well are:

  • Nutrient-rich fruits – There are many fruits which contain magnesium and potassium that are considered best to relax the muscles of the body and promote sleep. They also calm the nervous system during the night time. Banana is one specific fruit which is rich in potassium, magnesium, and also contains tryptophan, an amino acid that helps induce sleep in the person. Our brain also produces a special type of hormone, melatonin that promotes sleepiness in the body and there are many fruits like cherries, apples, apricots, and peaches that are also rich in magnesium.

  • Complex carbohydrates – The best bedtime treat for old people will be mashed potato with some honey and whole grains like oatmeal, popcorn, and even jasmine rice as they are the good source of complex carbohydrates which will help to increase the level of tryptophan in the body that will induce sleep. Consuming oatmeal at night time is one of the best choices as they have plenty of calcium, magnesium, phosphorus, silicon, and potassium that will add to the good time sleep at night.

  • Lean protein – Foods which are rich in lean protein, always contain a high level of tryptophan which will increase the serotonin levels in the body to promote good sleep at night. There are many food ingredients like peanut butter, bananas, eggs, whole grain toast, lean turkey, and even fish which are rich in lean protein but don’t have to consume a lot of these ingredients before going to sleep as consuming more can have adverse effects on the body.

  • Warm drinks – There is a reason behind the saying “That you should always consume a glass of hot milk before the bedtime” as most of the dairy products including milk are the great source of tryptophan and also rich in calcium which will help in the production of melatonin in the body. Many people drink teas with added valerian root, a herb that has been used for centuries as a natural sedative. Avoid caffeinated beverages, though; even small amounts of caffeine can prevent sleep.

  • Heart-healthy fats – There are many people who consider consuming fats is harmful to overall health and it is true to some extent, but heart-healthy fats are another good choice for the nighttime eating as they improve the serotonin levels in the body. Avocados, peanut butter, and almonds are full of protein, as well as magnesium, which promote muscle relaxation. Just be sure to avoid unhealthy saturated fats and Trans fats, which reduce serotonin levels and make sleep more elusive.