It’s time to prioritize sleep.
Insomnia in older adults is not uncommon. In fact, up to 30% of surveyed adults report some level of insomnia, according to data from The Sleep Foundation. These sleep disturbances only worsen with age when there’s no intervention.
The 60 and older age group is more vulnerable to sleep disorders for several reasons. Senior age groups have higher risks of mental and physical health conditions that impact sleep patterns. Medications for these issues can also affect sleep.
The body’s natural sleep-wake cycle also changes as people age.
Insomnia Nutrition for seniors is imperative. Starting now, adopt a senior diet designed for sleep health and cognitive function. Discover foods for better sleep, including natural insomnia remedies.
Melatonin-Rich Foods for Senior Sleep Health
Melatonin is always associated with sleep. The body’s pineal gland produces this natural hormone when it’s time to sleep. It’s essential for managing the body’s sleep-wake cycle, also known as the circadian clock.
Foods and supplements rich in melatonin are often the first go-to for sleep troubles. However, melatonin supplements are available to aid in healthy sleep routines. Seniors are also encouraged to talk to physicians about the right melatonin supplements before starting a regimen.
Fortunately, plenty of foods are rich in melatonin. These foods may be consumed normally throughout the day. Melatonin-rich teas and beverages may also be enjoyed at night under advisement from a physician.
Nuts are naturally rich in melatonin and may be consumed in various ways, from easy trail mix to protein-packed nut butter. Almonds and pistachios have the highest levels of melatonin and may be enjoyed in several recipes, beverages, and snacks.
Ideas include:
- Almond milk (served warm and cold)
- Almond butter on apples or whole-grain bread
- Trail mix with almond and pistachios
- Almond and cashew non-dairy cheese
- Pistachio spread
- Plain pistachio nuts
- Pistachio puddings and light desserts
The above melatonin-rich nuts also pair well in a range of recipes, including crusts, salads, and sauces.
Enjoy Better Sleep Nutrition With Fish
Fish has the highest melatonin content out of all the meats. Turkey is also associated with better sleep for its tryptophan levels, an amino acid known for the biosynthesis of proteins like melatonin. Look for fish rich in melatonin but also omega-3 fatty acids like salmon.
Other types of fish high in melatonin include:
- Tuna
- Sardines
- Halibut
- Mahi Mahi
- Tilapia
- Snapper
- Cod
Lobster and crab are two more seafoods to add to the list. Adding the above seafood to a weekly lunch or dinner menu can make a difference, especially when consumed consistently as part of a balanced diet.
There are so many ways to prepare these foods. Baking is healthier than traditional frying since there’s less grease. Air frying is a healthy alternative for making fried fish fillets, nuggets, and breaded fish cutlets.
Fish with high melatonin content may be served cold in a salad made of dark, leafy greens, nuts for sleep health, shredded cheese, and an olive oil dressing. These ingredients are all part of a sleep-healthy diet for seniors.
Remember to pair melatonin foods with foods rich in antioxidants, vitamins, and minerals for strong immune function. A healthy immune system is essential for better sleep.
Sleep Better With Berries
If you love berries, especially cherries, then it’s time to increase your intake. Research shows that tart cherries are some of the richest sources of melatonin. Study participants who drank a cup of cherry juice daily saw marked improvements in sleep health.
This natural melatonin aid is also found in fruit-flavored melatonin supplements and gummies.
Tart cherries also contain high levels of natural antioxidants, vitamin C, vitamin A, and fiber. These essentials:
- Reduce inflammation in the body
- Boost immune system function
- Help manage weight
- Improve heart health
- Increase cognitive function
Seniors are advised to exercise caution when incorporating tart cherries into a sleep diet. These berries have a higher sugar content than other melatonin-rich foods. Avoid sugary cherry desserts, and opt for cherry-infused juices, leafy salads with cherries, smoothies, and fruit salads.
Potassium-Rich Foods that Help Insomnia
Potassium is an essential mineral the body needs to regulate muscle and nerve function. This role is important for maintaining healthy sleep patterns. Like melatonin deficiency, lack of potassium may also play a role in senior sleep disturbances.
The fruit most closely associated with potassium is bananas. Its high potassium content makes it a delicious sleep aid for balanced senior diets. Enjoy a freshly sliced banana with a cup of cherry juice every morning to manage healthier sleep-wake cycles.
Bananas are perfect in smoothies as a late-night healthy dessert or for breakfast. Topped with yogurt, bananas make an excellent probiotic snack for improved gut health, another component for healthy sleep cycles. It also pairs well with cereals and oatmeal fortified with vitamins and minerals.
Other potassium-rich foods include:
- Cooked spinach and broccoli
- Potatoes (and sweet potatoes)
- Cucumbers
- Peas
- Mushrooms
- Dried fruits (raisins, prunes, dates, etc.)
Seniors may enjoy a healthy dose of potassium with a cup of orange juice in the morning. Fortunately, there are plenty of foods with high potassium content, reiterating the importance of a balanced diet for senior sleep health.
Seniors are also encouraged to consume foods rich in vitamin D like low-fat dairy and fortified plant-based milks. B vitamins and magnesium are also part of a healthy sleep-inspired diet. Seniors should talk to their physicians about incorporating herbs like chamomile and lavender to promote better sleep, as well.
Boost Insomnia Nutrition for Seniors
This guide is an excellent (and delicious) start to a senior sleep diet. Talk to a physician or nutritionist about integrating the above foods, proteins, and minerals into a balanced diet.
The community at Seaton Springwood is also committed to insomnia nutrition for seniors. We offer a complete senior dining program, offering balanced meals throughout the day and healthy snack options. All meals are prepared by real chefs in a restaurant-style setting.
We encourage local seniors and their families to book a tour of our community in York, PA, to experience our complete dining experience. Contact us today to talk more about your goals for senior nutrition and support.
