Sleeping fitfully is extremely important for good health, especially that of the seniors. However, ageing leads to sleep deprivation at times. Not getting enough sleep leads to a higher risk of  different disorders and diseases like Alzheimer’s and Dementia. Although, many seniors prefer to take medication for sleep, but there are some foods which can help them fall asleep naturally.

To make sure that the elderly adopt natural ways to have a good night’s sleep,caregivers providing in-home care can encourage your elderly loved one to adopt one of the following ways.

1.   Fruits

Fruits are a natural sleep-promoting source. Especially the fruits which are packed with nutrients and minerals like potassium and magnesium. These two minerals are excellent sleep boosters as they calm the nervous system and relax the muscles.  Bananas are packed with potassium, magnesium and another nutrient  called Tryptophan, an amino acid which helps seniors sleep easily.

Another power-packed, full of nutrients and antioxidants is cherries. Cherry is actually a wonder fruit. Along with inducing sleep, it has many other benefits including prevention from cancer and it is also helpful in easing pains caused by arthritis and gout.

Other fruits that are a rich source of magnesium are apples, apricots and peaches.So, satisfy the sweet tooth of your senior loved one with a generous serving of fruits.

2.   Complex Carbohydrates

Intake of complex carbs can lead to a better sleep because they are helpful in increasing the levels of tryptophan. Foods that are rich in carbs should be part of the meals of the seniors.

Out of all the foods packed with carbohydrates, potato is the most versatile one which can be used in numerous ways. A small meal before bedtime can include a portion of mashed potatoes to ensure a sound sleep of the elderly.

Some other good sources of complex carbohydrates are whole grains like oatmeal, popcorn, or even jasmine rice.  Sweet potato can also help increase the tryptophan levels.However, you or the caregiver providing in-home care needs to consult with your senior loved one’s doctor before including the carbs in their diet.

3.   Lean Protein

Another good choice is the intake of Lean proteins, packed with tryptophan.However, lean proteins should be consumed in moderation. Some good examples are an egg accompanied with a whole grain toast, or a rice cake with turkey or fish. Another light snack to have before bedtime would be crackers with a tiny portion of low-fat cheese.  

4.   Warm Beverages

Intake of a warm beverage can help your elderly loved one sleep better. A warm glass of milk with a little honey or herbal teas without caffeine like chamomile or peppermint can work wonders. A warm cup of cocoa prepared by the caregiver at in-home care can also assist the elderly in sleeping soundly.


Author Bio: Sara N. Larson has a passion for a healthy lifestyle. She firmly believes that it is important for everyone, especially seniors to maintain an active lifestyle along with a wholesome diet for their well-being and that is what she writes about. Sara has recently joined the Marketing team of Senior Home Care Assistance.