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The Trick To A Better Night’s Sleep Could Be Hiding
In Your Kitchen

Getting enough sleep is an important part of a healthy lifestyle. It can keep your immune system strong, improve your mood, and help you feel less stressed. Yet 1 in 3 adults don’t get the recommended amount of sleep.1 And during times of personal or professional stress, it can be even harder to sleep well. If you’re struggling to sleep through the night, one good first step is to look at your diet. Certain foods can

 

help you sleep better. And you may already have some of them in your kitchen. So, what can you eat during the day to set yourself up for a good night’s rest?

 

3 foods to help with sleep

 

In general, it’s best to eat a healthy diet full of fruits and vegetables, lean protein, and whole grains. Having a balanced diet can help with your overall health, including your sleep. Here are 3 foods that are easy to add to your diet to help you sleep better.

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Nuts - Nuts with naturally high amounts of melatonin include pistachios, walnuts, and almonds. So, reach for a

handful of nuts for an afternoon snack. Or consider adding pistachios to a hearty kale and butternut

squash salad.

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Fruit - Another healthy option that can help you sleep well. Fruit. Bananas, oranges, pineapple, and tart cherries are all fruits that have melatonin.

 

If you’d rather eat fruit with less sugar, avocados are a good choice. They’re packed with vitamins and potassium, and they also have magnesium. This mineral helps your body with muscle relaxation, energy production, and more. And some research shows a link between magnesium and decreased depression and anxiety, which can affect how well you sleep. Avocados also make a convenient snack, from avocado toast to a healthy take on chocolate pie.

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Tea - Sipping a cup of tea can be a soothing way to end the day. And certain teas can help promote good sleep. Chamomile, for example, is an herb often used in tea and is known to help with sleep. One study found that chamomile can significantly improve sleep quality.5 You can find many chamomile tea options in your local grocery store. But whether you want chamomile, peppermint, or green tea, choose one without caffeine. Of course, plenty of other foods have melatonin and magnesium. To find others, you can search the U.S. Department of Agriculture’s online database.

 

Tip - It’s a good idea to avoid eating any food, especially heavy meals, too close to bedtime. And in general, avoid caffeine at least 4 to 6 hours before you go to bed.

 

Considering a supplement to increase the melatonin or magnesium you’re getting? Talk to your doctor first. Many supplements can interfere with medications you may be taking. More resources for better sleep

 

Need more help improving your sleep? From bedtime meditations to more tips for catching better z’s, we

have you covered. Check out our online "Sleeping Better" resource center.

Getting A Good Night's Sleep

Get a Good Night's Sleep Read and share this infographic to get tips on how to get a good night's sleep. Being older doesn’t mean you have to be tired all the time. You can do many things to help you get a good night’s sleep. Here are some ideas: Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling.


Avoid napping in the late afternoon or evening if you can. Naps may keep you awake at night. Develop a bedtime routine. Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.

 

Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep

you awake.
 

Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible. Use low lighting in the evenings and as you prepare for bed.

  • Exercise at regular times each day but not within 3 hours of your bedtime.

  • Avoid eating large meals close to bedtime—they can keep you awake.

  • Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.

  • Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.

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Insomnia Is Common in Older Adults

Insomnia is the most common sleep problem in adults age 60 and older. People with this condition have trouble falling asleep and staying asleep. Insomnia can last for days, months, and even years. Having trouble sleeping can mean you:

 

  • Take a long time to fall asleep

  • Wake up many times in the night

  • Wake up early and are unable to get back to sleep

  • Wake up tired

  • Feel very sleepy during the day

 

Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into bed. This may make it harder to fall asleep and stay asleep. Some older adults who have trouble sleeping may use over-the-counter sleep aids. Others may use prescription medicines to help them sleep. These medicines may help when used for a short time. But remember, medicines aren’t a cure for insomnia

 

(This article was taken from ~NIA` National News in Health Part of the US Department of Health and Human Services)

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