Good sleep is integral to our overall well-being, particularly our cognitive function and heart health. While getting a good night's sleep is sometimes challenging for seniors, some foods can directly impact the quality of your rest. They aid your body's natural sleep processes to help promote more restful, rejuvenating slumber. Conversely, some foods can disrupt your sleep patterns and leave you tossing and turning. Senior Helpers explores the top sleep-promoting foods and how to incorporate them into your diet.
What Is Sleep-Promoting Nutrition?
Sleep-promoting nutrition is an ever-evolving field with research continually revealing how the foods we consume can either improve or lower our quality of sleep. Certain foods contain nutrients that support the production of natural sleep hormones like melatonin and serotonin. These are known to aid in attaining a more restful sleep. On the other hand, too much caffeine or sugar, among others, can interrupt these natural processes and cause sleep disruptions.
Foods for Better Sleep
Some common, everyday foods are sleep-promoting all-stars and can be easily incorporated into your daily dietary routine. Here are a few to consider:
Cherries
These small fruits are a powerhouse for sleep enhancement. They are one of the few natural food sources of melatonin, the hormone that regulates sleep. Incorporating cherries into your diet can be as simple as having a bowl as an evening snack or sipping a glass of tart cherry juice.
Nuts
Nuts, including almonds, walnuts, and cashews, are heart-healthy and sleep-enhancing. They are rich in magnesium and tryptophan, both essential for the production of serotonin. Consider eating a handful for a late-afternoon snack or sprinkling them over a salad.
Whole Grains
Whole grains like brown rice, oats, and whole-grain bread are excellent sources of complex carbohydrates and magnesium. Magnesium is essential for quality sleep and carbohydrates promote a steady release of energy. Try including whole grains in your dinner menu with a hearty brown rice-based dish or enjoy a bowl of warm oatmeal in the evening.
Recipe Suggestions for Better Sleep
To enjoy these foods’ benefits, start your day with a cherry almond smoothie for breakfast, combining tart cherries, a handful of almonds, Greek yogurt, and a dash of honey in a blender. For lunch, enjoy a delicious walnut and whole grain salad by combining a generous amount of walnuts with a variety of colorful vegetables on a bed of whole grains. A hearty bowl of brown rice risotto with mixed vegetables for dinner can fill you up even as it sets you up for a good night's rest.
Senior Helpers Supports Sleep-Promoting Nutrition
The foods we discussed all contain nutrients that support the natural processes of your body for better sleep. Cherries, with their natural melatonin content, can help regulate your sleep cycle. Nuts, being high in magnesium and tryptophan, support serotonin production, thus promoting relaxation and sleep. The complex carbohydrates in whole grains provide steady energy and help you avoid late-night energy spikes and crashes that could disrupt your sleep.
For further assistance, Senior Helpers offers quality in-home senior care services designed to address the specific needs of our community's seniors and their families. If you live in the Urbandale, Ankeny, Des Moines, or Boone areas, don't hesitate to contact us anytime at Senior Helpers Central Iowa. We are here to support you in your journey towards better rest and overall wellness.