There is a common myth that aging adults require less sleep. However, this is not true, aging adults still need seven to eight hours of sleep per night to have adequate rest and be alert during the day.
What is true is that older adults can feel a change in sleeping habits and patterns due to decreased levels of growth hormone production. This simply means that they enter deep sleep less often and will more frequently experience interrupted sleep. Nevertheless, this does not mean that all aging adults have to give up on a good rest.
Research has shown that there are strong links between the food you consume and your levels of sleepiness or alertness. By eating balanced meals, it is possible to better regulate your sleep patterns and daytime alertness. Here are four types of food to avoid later in the day.
Alcohol and Caffeine
Many people know that caffeine should be avoided before bedtime for a good night’s sleep, but not many know that alcohol may also prevent you from getting proper rest. Even though a nightcap may initially trigger sleepiness, alcohol, like caffeine, is a type of stimulant and will actually lead to difficulty falling asleep.
Drinking Too much Water or Consuming Food with High Water Content
Water and foods that are high in water content are both very healthy for aging adults. However, they may lead to an unwelcomed full bladder in the deep of the night. This can lead to a rise in incidences of interrupted sleep, or even worse, worsen nighttime incontinence issues.
Tomatoes
Tomatoes are a superfood that is extremely rich in antioxidants, and it may seem extremely weird to place them on this list of foods to avoid. However, the same reason why they are great for you is also why they will cause issues in your loved one’s sleep patterns. Tomatoes contain an amino acid called tyramine that, when consumed, triggers the brain to release norepinephrine into the body. This compound is best known as a stress hormone. Whilst it can bolster brain activity and allow someone to react better during the day, it also increases blood pressure and heart rate causing higher alertness, causing sleep issues.
Spicy Food
There are many reasons why spicy food is not ideal for a bedtime meal. First of all, spicy food when consumed by non-seasoned individuals can easily cause heartburn that will lead to prolonged discomfort. Also, having food that has high levels of capsaicin can raise a person’s core body temperature that can possibly also have a detrimental effect on your sleep schedule.
Healthy Meals at Rittenhouse Village At Portage
At Rittenhouse Village At Portage, our Sensations Dining features executive chefs that prepare each meal with natural ingredients. Not only can you be sure that each meal will be an exquisite dining experience with a diverse range of selections, but you and your loved ones can also rest assured that all the ingredients used in our menu choices are thoughtfully selected to meet your nutritional needs and preferences. Contact us today to find out more about our assisted living community.
