5 Foods that Can Help Older Adults Avoid Insomnia

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Insomnia can be more challenging to manage in the senior years. However, there are certain foods that provide a natural way to prevent insomnia. If your senior loved one is having difficulty sleeping, here are 5 foods that may help him or her enjoy a good night’s rest. 

1. Lean Proteins  

Lean proteins are high in tryptophan, an amino acid that increases serotonin levels and promotes good sleep. Make sure your loved one doesn’t eat too much protein or foods high in fat, especially close to bedtime, because doing so could disrupt his or her sleep. Some of the foods your loved one can eat to prevent insomnia include: 

  • Eggs  
  • Whole-grain toast 
  • Peanut butter 
  • Bananas  
  • Rice cakes  
  • Low-fat cheese  
  • Lean turkey  
  • Fish  

Some seniors need help preparing nutritious meals and snacks. Aging adults who require assistance with the tasks of daily living can benefit from reliable home care. Fort Lauderdale families trust Assisting Hands Home Care to provide the high-quality care their elderly loved ones need and deserve. Our caregivers are trained to help seniors prevent and manage serious illnesses and encourage them to make healthier decisions as they age.

2. Nutrient-Rich Fruits  

Fruits like bananas contain magnesium and potassium, nutrients that relax muscles and calm the nervous system throughout the night. Other fruits that may prevent insomnia include apples, apricots, and peaches, which are a good source of melatonin, the hormone that makes a person sleepy. By eating nutrient-rich fruits, the brain receives enough serotonin, a neurotransmitter that promotes relaxation.

Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional home care. Assisting Hands Home Care is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life. 

3. Healthy Fats  

Eating unsaturated fats can boost heart health and serotonin levels. Healthy fats also contain the magnesium necessary to make your loved one feel tired. However, make sure your loved one avoids eating unhealthy saturated fats that reduce serotonin levels. These foods with healthy fats can help seniors prevent insomnia: 

  • Almonds 
  • Avocados  
  • Cashews 
  • Peanut butter 
  • Pistachios 
  • Walnuts 

4. Complex Carbs  

Oatmeal, popcorn, whole-grain crackers, cereal, sweet potatoes with honey, and jasmine rice are some good bedtime snacks your loved one can choose from. These complex carbohydrates have plenty of magnesium, calcium, potassium, and silicon, all of which can make your loved one feel sleepier and more relaxed. Complex carbs also increase the amount of tryptophan in the body.  

5. Warm Milk  

Before your loved one goes to sleep, help him or her combat insomnia by serving a warm glass of milk. Milk is a great source of calcium, a mineral that regulates melatonin in the body, and it also contains tryptophan, which has a calming effect. Your loved one should avoid caffeinated drinks because they could prevent him or her from going to sleep. 

A lack of sleep can have a negative impact on a senior’s health. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to manage if their families opt for professional in-home care. Fort Lauderdale families can rely on expertly trained caregivers to keep their loved ones safe and comfortable while aging in place. Contact Assisting Hands Home Care today to schedule a no-obligation consultation.