While it is essential for people of all ages to stay healthy. It is more especially important for senior citizens to maintain healthy eating habits to stay active which is important in the prevention of chronic illnesses. Maintaining regular daily routines reduces insomnia and improves sleep quality in seniors.
Proper sleep is extremely important for overall health. It reduces the risk of developing certain chronic illness and boosts your immune system. It is generally recommended to get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough.
People who follow proper food diet:
- Took less time to fall asleep
- Had higher sleep efficiency
- Had better sleep quality
There are many ways to promote good sleep just by changing your food habit or eating some sleep promoting food:
Milk: Milk is known as sleep booster, especially when taken along with melatonin and paired with exercise as it is the source of tryptophan.
Kiwi: Kiwis are considered as nutritious fruit with low-calories. According to studies, it improves sleep quality and it is indeed one of the best foods to eat before bed.
1-2 medium size kiwis before bed may help you fall asleep faster and stay asleep longer.
Almond: Almonds are a type of tree nut which offers many health benefits and boost sleep quality. One study examined the effect of feeding rats 400mg of almond extracts. It found that the rats slept longer and more deeply than they did without having almond extract.
Consuming 28-gram almond or a handful should be adequate for quality sleep.
Walnuts: Eating walnuts has been acclaimed to improve sleep quality, as they are one of the best food sources of the sleep regulating hormone melatonin. Walnuts are a great source of fatty acids which contribute to improve sleep quality.
White rice: white rice is a grain that is widely consumed as a staple food in many countries. The main difference between brown and white rice is that white rice has had its bran and germ removed, which makes it lower in fiber, nutrients and antioxidants. It is always suggested that eating foods with a high glycemic index, such as white rice, a few hours before bed may help improve sleep quality.