The significance of getting enough sleep for senior people’s bodies and minds is being disputed more and more. According to statistics, over 40% of people do not get a good night’s sleep.
In order to help older individuals obtain the hours of sleep they require to repair their bodies and be able to function normally, we want to go through the sleep habits they do (and don’t) have. wholesome in your daily life. There are many things to consider, including the elderly person’s diet, what they ate for dinner right before bed, whether or not they exercised physically and mentally throughout the day, and even outside factors that could be harming their sleep, like whether they are using the best mattress for their needs or sheets that fit them.
Diet for restful sleep
According to research, maintaining good health for elderly people depends just as much on their ability to get adequate sleep (between seven and nine hours per night) and relax effectively.
The foundation upon which the structures and signals that will eventually be delivered within our elders’ bodies will be formed is the food that is given to their bodies. For this reason, it’s critical to have a balanced diet that includes plenty of vitamins, as well as the proteins, fats, and carbohydrates that our elderly population’s bodies require to function.
We will go through foods that may be difficult for our elders to digest right before bed, impairing the quality of their sleep, as well as foods that may raise serotonin or melanin levels, promoting restful sleep.
Types of food to eat
Vegetables
It is a very good habit for our elderly to eat a light dinner and to try to fall asleep at least two hours before bedtime. The World Health Organization (WHO) recommends ingesting 400 grams of vegetables (and fruits) every day to improve overall health and lower the risk of disease. Vegetable creams are an excellent way to support this.
Nuts
The elderly can benefit greatly from eating nuts in the hours before bedtime (in moderation). They include a lot of protein and good fats (this is why eating them in moderate amounts is recommended; a handful will suffice).
Omega 3 and 6 fatty acids, as well as the hormone melanin and magnesium, are abundant in almonds, peanuts, walnuts, and pistachios, which can assist our seniors to sleep better.
Milk
What could be better before bed than a warm glass of milk? One of the best options our elders has for a drink before bed is this “traditional grandmother’s treatment” for numerous maladies, such as honey and lemon for throat issues.
Magnesium, tryptophan, and zinc are abundant in dairy products, which will aid in the elderly’s ability to sleep. Additionally, drinking anything hot will help the elderly’s body relax.
Infusions
We go on to discuss the benefits of warm liquids before bed for calming down and comforting the elderly. It is crucial to keep in mind that if an aged person drinks a lot of water or milk before bed, particularly if they have previously had a lot of liquids during the day, they may experience insomnia issues since their body will need to use the restroom during their sleep hours.
This issue can be resolved by allowing some time to pass between the elderly person consuming the liquid and falling asleep after using the restroom.