Seniors need to get a good night’s sleep to maintain their health. There are certain steps loved ones and 24-hour home care professionals can take to ensure this happens – from ensuring that seniors eat a healthy diet to maintaining the proper room temperature when they’re sleeping.
Eating for a Proper Sleep
Normal sleeping patterns may shift as people age, making achieving a restful night’s sleep increasingly difficult. Diet is significant in determining the quality of sleep that seniors get. The following is a list of items that seniors can eat to aid in falling asleep:
Cherries: Cherries are a natural source of the hormone melatonin, known for assisting with sleep regulation. Consuming cherries or drinking cherry juice before bed can enhance the quality of one’s sleep.
Bananas: Bananas are an excellent source of magnesium, potassium, and vitamin B6, which can contribute to a more restful night’s sleep. They also include the amino acid tryptophan, which is known to help seniors relax and get a better night’s sleep.
Warm Milk: Try drinking a glass of warm milk before bed for a relaxed sleep. Milk is a good source of tryptophan, which can be turned into serotonin and melatonin, the hormone responsible for regulating sleep.
Herbal Tea: Having herbal tea before bed will help seniors wind down after a full day. Teas made from chamomile, valerian root, and passionflower are all renowned for their ability to induce a state of calm.
Additionally, complex carbohydrates can be found in whole grains like oatmeal, brown rice, whole wheat bread, and other whole grains like quinoa and barley. They can bring about sleep and help manage blood sugar levels. Seniors might also be assisted by focusing on foods with Omega-3 fatty acids, like salmon, tuna, and mackerel, for dinner. These foods have been shown to increase sleep quality and reduce inflammation.
Creating a Peaceful Sleeping Environment
Loved ones should talk with seniors about their sleep routines and bedroom environment to ensure they have the best chance at a good night’s sleep. With 24-hour home care in the home, they can monitor when adjustments are needed.
Bedding: Seniors should consider utilizing natural fibers like cotton or bamboo, which are breathable and can help keep their internal temperature comfortable.
Optimum temperature: As temperature regulation may be challenging for seniors, it is important to make sure the environment is comfortable and alter it as needed. A cooler and dark room is perfect for getting a good night’s rest.
Lighting: The bedroom should have lighting that is warm and soft. Avoiding exposure to harsh overhead lighting, especially in the hours leading up to the night, helps seniors prepare for sleep. Seniors might also need nightlights to help them find their way to the bathroom at night.
With a proper diet before bed and a good sleeping environment, seniors have a better chance of sleeping well. Since sleep is related to overall health and well-being, making adjustments where needed is key. When loved ones and 24-hour home care professionals work together, seniors can thrive while aging in place.
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