A SOLID SLEEP FOR SENIORS DOESN'T HAVE TO BE A THING OF THE PAST -- Good Nutrition Tips to Promote Sleep --

A balanced diet is important for everyone’s good health, but this is especially true for seniors. Besides having an effect on our waistline the foods we eat impact our mental and physical health. According to the National Sleep Foundation over half of adults aged 55 to 84 surveyed reported having issues with insomnia. It’s normal for seniors to require less sleep, but if this is causing a problem and it is not due to medications or health, then it’s time to look elsewhere for a solution.

“As we age our bodies change and that affects how we process food and at times can prevent a good night’s sleep,” said Sandy Fromm, Administrator, Personal-Touch Home Health Services of New Jersey. “A healthy lifestyle is the result of a good diet and exercise, but these two activities often wane during the ‘Golden Years’. There are things that can be done to promote good health and sleep at this stage in life.”

For seniors experiencing less sleep or sleep interruptions look at the foods and the time of day they are consumed. A nutritional bedtime snack may be a good solution. Everyone with sleep issues should consult their doctor first, but as a rule of thumb the following are a few simple things to try:

· Enjoy a banana or a handful of fresh cherries before hitting the pillow. Potassium, magnesium and the amino acid typtophan, which are in bananas, will help one relax and induce sleep. Cherries are rich in melatonin and apples, apricots and peaches also contain magnesium.

· Eat a small bowl of cereal or a handful of popcorn. Complex carbs will help increase typtophan along with other beneficial vitamins including calcium, magnesium, phosphorus, silicon and potassium in your system. Try including oatmeal, high-fiber cereal, whole-grain crackers, sweet potato and lean protein in your diet.

· Treat yourself to dollop of peanut butter on a banana. Lean proteins are high in tryptophan, which increases serotonin levels and promotes sleep. Don’t overdo proteins in your daily food intake, but low-fat cheese and crackers or an egg on whole-grain toast can help promote sleep.

· Snacking on nuts will help relax muscles before bed. Heart-healthy fats, which are found in avocados, butter and nuts including walnuts, almonds, cashews and pistachios, are all good nighttime snacking options.

Fromm added, “In addition to eating foods that help the body relax make bedtime and wake time the same every day, limit naps to 20 minutes, avoid reading, snacking or watching television in bed, avoid caffeine eight hours before bed, no nicotine or alcohol at night, and try a little exercise every day.”

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