Getting some shut eye is crucial to maintaining our physical health, mental well-being, and overall quality of life. As we age, getting enough slumber can become a challenge. The good news is that there are some foods for better sleep that have key nutrients. You can even enjoy a better night's rest by including them in your diet.
Defining Sleep-Promoting Nutrition
Understanding the relationship between diet and slumber is the first step toward improving your comfort. In order to rest well, it is important to select the right foods. Some foods contain essential components such as tryptophan, magnesium, calcium, and B6.
The Top Foods for Better Sleep
One of the best ways to enhance your slumber is by incorporating the right foods into your daily meals.
Cherries
Cherries, particularly tart cherries, are a natural source of melatonin, a hormone that regulates our circadian rhythm. Eating a handful of cherries as an evening snack or drinking tart cherry juice can promote more restful relaxation.
Nuts
Nuts like almonds, walnuts, and pistachios are great sources of dietary fats and rich in magnesium and tryptophan. These phytonutrients have been proven to induce a calming effect by reducing nerve and muscle function and steadying your heart rhythm.
Whole Grains
Whole grains such as barley, oatmeal, and brown rice are rich in magnesium, a mineral known to help induce feelings of drowsiness. Hypomagnesemia in one's diet is linked to insomnia and other sleep disorders.
Meal Suggestions for Sleep Improvement
Incorporating these stress-relieving foods individually into your diet is simple, but you can also get creative and try some delicious new meal ideas. Consider a warm bowl of oatmeal topped with tart cherries and a handful of crushed almonds for a calming evening snack. Alternatively, a simple brown rice stir-fry with a healthy mix of vegetables for dinner can pack a punch of dietary fiber and help you nod-off easier.
Additional Tips for Effective Evening Rest
In addition to maintaining a healthy diet, there are other things you can do to improve your sleep quality. Regular physical activity, establishing a regular bedtime, and creating a restful environment can significantly enhance your relaxation. Create an effective evening routine that will make it easier to settle down at the end of the night, including turning off screens and avoiding blue lights. It's also crucial to keep in mind that eating too much can cause indigestion and disrupt your night rather than improve it.
Get Help With Sleep Hygiene and More
For those living in Evansville, Newburgh, Mount Vernon, and Boonville, IN, Senior Helpers Evansville is here to help with a wide range of senior care tasks. If you or your loved one needs assistance planning meals for better sleep or other aspects of daily life, our team of professional caregivers is just a call away. Contact us today to learn more about how our home care services can help enhance quality of life.