A good night rest and sleep are one of the most vital things old people need. Everyone needs an average of eight hours of healthy sleep which is the key to more energy and better health. Inability to sleep properly can lead to many physical and mental problems such as dementia, sundowning, and Alzheimer's disease. That is why all adults must prioritize their sleeping schedule and pattern.
Foods are very important and they play a huge role in our general health even as we age. As the condition of sleeping less or waking up more than once at night is common among most adults, there is a food therapy that can help them to provide quality sleep at night. The right nutrients are important as they relax the mind, calm the body and promote better sleep. Some of the foods that are good for adults to consume before going to bed include;
1. Nutrient-rich fruits
These groups of foods are very healthy for aging people to always consume before bedtime. This is because they 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 nighttime. Banana is one specific fruit that is rich in potassium, magnesium, and also contains tryptophan, an amino acid that helps induce sleep in the person. Those who suffer from insomnia can also incorporate these foods into their diet.
Our brain also elicits a spectacular type of hormone called melatonin that promotes sleepiness in the body and there are many fruits like cherries, apples, apricots, and peaches that are also rich in magnesium. All adults should incorporate these foods into their diet.
2. Complex carbohydrates
Complex carbohydrates are a very healthy group of food to consume before bedtime. whole grains like oatmeal, popcorn, and even jasmine rice are a 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 a good time to sleep at night. Make sure you consume them in a moderate amount to avoid communication.
3. Lean protein
This group of food also encompasses a high level of tryptophan which will heighten the serotonin levels in the body to facilitate 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. Always consume these foods regularly before bedtime.
4. Warm drinks
Consuming a warm glass of drink especially dairy before bedtime helps to relax the body. This is because most dairy products including milk are a 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. One of the groups of drinks you must avoid is caffeinated beverages because they can prevent good sleep.
5. Heart-healthy fats
Heart-healthy fats are very important as you age. There are also other good choices for 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 promotes muscle relaxation. As you do this, make sure you avoid diets full of saturated fat and trans fat which reduce serotonin levels and make sleep more difficult.
Everyone should adhere to the tips of this article.
Content created and supplied by: HealthArena (via Opera News )