Introduction:

Sleeping for adequate hours at night can be important for seniors to reduce the risk of cardiovascular problems naturally. Some seniors find it difficult to sleep at night because of a few health risks, while others have a problem waking up in the middle of the night. Home care, Potomac experts have shared a few tips related to daily diet which can encourage seniors to sleep well every single night.

Eat Dinner Two Hours before Bed

Seniors who usually eat a large meal at night can experience disruption in their sleep. There may be a few digestive issues among seniors and it might take more hours for metabolism. Seniors should try to avoid eating any type of food which can inhibit their sleep such as pizza, waffles, nachos, or steak. Many seniors love to eat heavily spiced foods which can be the reason seniors are unable to sleep at night.

Don’t Sleep without Eating

An empty stomach can also prevent seniors from sleeping and they might wake up in the middle of the night craving for more food. It can be better for seniors to eat a little snack like a slice of bread or yogurt. Seniors can choose to eat high protein foods which include peanuts, soy beans, or tuna. Make sure to stop eating which contains more sugar or carbohydrates in it.

Avoid Caffeine in the Evening

There are many caffeinated beverages seniors should avoid drinking in the evening. Caffeinated soda, coffee, cocoa, or black teas are a few examples.             Seniors who drink caffeine at night can stay awake for longer hours at night because it caffeinated drinks like tea or coffee causes alertness. The effect of caffeine can last up to 12 hours and disrupts sleep at night.

Drink a Relaxing Beverage

It is recommended for seniors to drink a warm, hot beverage at night like a glass of chamomile tea or milk. This may help seniors sleep peacefully and offer a relaxing effect. Seniors can also make herbal tea which is peppermint or ginger tea if they are unable to sleep at night. Any type of herbal tea can be amazing for seniors as long as it doesn’t contain caffeine in it.

Don’t Drink More Water

Seniors should avoid drinking water one hour before going to bed. However, it is necessary for seniors to drink a glass of water every time they are going to sleep. Drinking a big glass of water can trigger incontinence in seniors and they have to wake up at night to use the bathroom. To avoid this inconvenience, seniors should not drink water minutes before going to bed.

If seniors are unable to sleep at night and need emotional support or help going to the bathroom, consider professional home care. Potomac seniors can receive much needed help with incontinence by hiring a trained caregiver.