What if I told you that simply adding a few key foods to your diet could dramatically improve your sleep quality? The relationship between nutrition and rest is especially important for older adults, who often experience changes in their sleep patterns with age.
The foods you should prioritize are those rich in melatonin, tryptophan, natural carbohydrates, magnesium, and zinc. These substances work together to regulate your sleep-wake cycle and prepare your body for restorative rest.
Chia seeds: A superfood for better sleep
Chia seeds are becoming an invaluable resource for improving sleep, especially for people over 50. This superfood is rich in:
- Fiber and protein
- Omega-3 fatty acids
- Calcium, magnesium, and phosphorus
- Tryptophan, which increases melatonin levels
Their high fiber content prevents nighttime cravings, keeping you satisfied without having to resort to caloric snacks before bedtime.
For maximum benefits, consume them 2-3 hours before going to bed, allowing your body to properly process the tryptophan. You can incorporate them in:
- Smoothies
- Baked goods
- Salads
- Chia pudding with oat or almond milk (as a dessert after dinner)
Nuts: Pistachios and almonds for better sleep
Pistachios are excellent for sleep thanks to their high vitamin B and magnesium content, nutrients that directly affect the quality of rest. They also contain natural melatonin.
Almonds also stand out as one of the richest plant sources of melatonin and B-complex vitamins such as riboflavin, niacin, and thiamine, essential for sleep health.
The recommendation is to consume no more than 1/4 cup of pistachios or almonds approximately 90 minutes before bedtime. You can enjoy them:
- Raw as a snack
- Combined with natural or vanilla-flavored Greek yogurt (low in sugar)
The secret of bananas and banana tea
Bananas are perhaps the most effective natural remedy for improving sleep. Although the fruit contains magnesium, the concentration is much higher in the peel. You don't need to eat the peel directly; there's an ingenious way to extract its benefits:
Banana tea preparation:
- Thoroughly wash a whole organic banana
- Cut off the ends and cut it in half, keeping the peel on
- Boil the halves in 3-4 cups of water until the water turns brown
- Strain and drink approximately one hour before bedtime
This "banana tea" provides large amounts of phytosteroids and magnesium, facilitating absorption for better sleep without the need for supplements.
Tart cherries: A natural remedy for insomnia
Montmorency tart cherries are ideal if you're looking to fall asleep more quickly and reduce nighttime awakenings. They are rich in:
- Natural melatonin
- Antioxidants
- Natural anti-inflammatories
Studies have shown that consuming them can increase sleep duration by up to 30 minutes and decrease the number of awakenings during the night. You can consume them:
- As juice (preferably)
- Dried, twice a day
- In extract form in capsules (more concentrated option without added sugars)
It's recommended to take one dose in the morning and another approximately one hour before bedtime.
Kiwi: Your ally for restorative sleep
Kiwis promote sleep thanks to their high levels of serotonin, crucial for melatonin production in the brain. These fruits:
- Help initiate and maintain sleep throughout the night
- Have a low glycemic index, which helps control cortisol levels
- Are rich in vitamins and minerals that support overall health
To take advantage of their benefits, consume kiwis approximately two hours before bedtime. The simplest way is to cut them and eat them fresh.
Foods to avoid before bedtime
As important as knowing what to eat is knowing what to avoid to prevent disrupting your rest:
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Large amounts of red meat: Their high fat and protein content keeps your metabolism active during the night and can alter the proportion of amino acids that contribute to sleep.
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Spicy and acidic foods: Can cause gastroesophageal reflux and nightmares that interrupt sleep.
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Foods with high sugar content: Delay melatonin production when consumed in large quantities at night.
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Foods or beverages with caffeine: Including chocolate and coffee, affect sleep quality even when consumed hours before bedtime.
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Heavy meals close to bedtime: The body digests food less efficiently in a horizontal position, which can cause discomfort during the night.
Incorporating these foods into your diet can significantly transform your sleep quality. Start with one or two that are most appealing or accessible to you, and observe how your nightly rest gradually improves.