As you approach the senior years, the struggles of sleeping can be more real than ever. There are many reasons for this. It could be anxious thoughts, medication side effects, or a consequence of a physical illness. An older adult needs approximately six to nine hours of good sleep every night. There are many techniques to sleep well, but did you know that there are also foods that can help you sleep better?

As your Home Care Provider in Lincolnwood, IL, we share this helpful list of at least ten foods that can assist you in a better sleep mood. Most of the information is lifted from Reader’s Digest online magazine.

1. Walnuts
   These seeds contain the amino acid tryptophan, which helps produce the sleeping hormones serotonin and melatonin.
2. Almonds
   These seeds contain a rich supply of magnesium, which is an essential mineral for a good sleep. Some studies show that a lack of magnesium can disrupt a person’s sleep.
3. Dairy products
   Milk and cheese contain calcium that empowers the amino acid tryptophan to produce more sleep-inducing melatonin.
4. Lettuce
   This healthy vegetable contains the element lactucarium, which contains sedative properties for the brain to rest well. Serving lettuce salad at dinnertime is a great idea.
5. Tuna
   These fishes are also rich in vitamin B6, another nutrient that is helpful in the production of serotonin and melatonin, the sleep-inducing hormones.
6. Cherry juice
   A glass of pure cherry juice can help naturally increase a person’s melatonin levels, thus increasing their chances of better sleep.
7. Cereal
   Eating a bowl of cereals mixed with milk before bedtime can facilitate a good sleep because it contains carbohydrates and calcium, both essential elements to sleep faster.
8. Chamomile tea
   A cup of chamomile tea can help relieve you off of stress because it helps increase the chemical glycine in your body. This chemical relaxes your nerves and muscles, helping put you to sleep.
9. Passionfruit tea
   This tea contains Harmal alkaloids, which works on a person’s nervous system to provide the effect of being tired, thus resulting in a better and satisfying sleep.
10. Honey
    Its natural sweetness helps increase insulin level that triggers the amino acid tryptophan to get inside the brain faster.

If you have prior conditions, such as diabetes, it might be ideal to get approval from a licensed nutritionist before taking any of these foods, especially the sweet ones. These foods can be served as snacks before bedtime, or when you wake up in the middle of the night. You can also ask a Senior Care provider to prepare these foods in advance for you.

When it comes to preparing healthy meals for your family or senior loved one, our team at Care Assist Inc. can provide this assistance to you. Contact us about this or inquire about our other Home Health Care services to know how else we can help you.

Don’t forget to SHARE this helpful information with a friend or loved one.