Elderly people often experience difficulty falling asleep - Photo: AI
According to Dr. Tran Nguyen Quynh Loan from the Center for Nutrition Education and Communication, Institute of Nutrition, several studies have noted a link between nutrition and sleep quality.
Choosing the right foods, meal times, and a balanced diet that provides essential micronutrients can help regulate sleep, allowing older adults to sleep soundly, get enough sleep, and feel more refreshed upon waking.
Nutrition – an often overlooked factor in sleep for older adults.
According to Doctor Loan, the sleep of elderly people is affected by various factors such as chronic medical conditions (arthritis, hypertension, nocturia), side effects of medications (diuretics, cardiovascular drugs), anxiety, unfavorable sleeping environment conditions, and diet.
Among these factors, diet is crucial but often receives insufficient attention.
A balanced diet, providing sufficient energy, rich in protein, high in unsaturated fats, and limited in saturated fats, is believed to have a positive impact on the sleep-wake cycle.
Conversely, a meal high in sugar, refined carbohydrates, or hard-to-digest fats in the evening can cause bloating, difficulty falling asleep, or restless sleep, leading to frequent awakenings during the night.
Different nutrients play different roles in sleep. Protein, including the amino acid tryptophan (an amino acid), is a precursor to serotonin (also known as the happiness hormone) and a precursor to melatonin (a hormone that regulates the sleep-wake cycle, secreted at night) – which can naturally support improved sleep depth and quality.
Insufficient protein intake can lead to tryptophan deficiency, which may result in sleep disturbances.
However, excess protein in the diet can lower tryptophan levels in the brain, as this protein also contains other major neutral amino acids that affect tryptophan transport across the blood-brain barrier.
The same applies to carbohydrates. Dietary carbohydrates can also delay the onset of sleep. The quality of carbohydrates is even more important for sleep quality than the quantity of carbohydrates in the diet.
Foods with a high glycemic index increase the risk of insomnia, while fiber lowers the glycemic index and slows down carbohydrate metabolism, reducing the risk of insomnia.
Furthermore, research has shown that a meal high in carbohydrates, especially when eaten in the evening, reduces melatonin production at night, affecting the body's sleep-wake cycle.
Micronutrients such as magnesium, zinc, calcium, and B vitamins—especially vitamin B6—also affect the functioning of the nervous system and the body's circadian rhythm. Long-term deficiencies in these micronutrients can increase the risk of sleep disorders.
Ripe bananas are one of the fruits that have a relaxing effect on the nerves and support sleep - Illustration image
Eating habits that help improve sleep
Older adults should prioritize the following food groups in their daily diet:
Whole grains, oats: Provide tryptophan and carbohydrates that help increase tryptophan absorption.
Milk and dairy products : Contain tryptophan, calcium, and B vitamins;
Certain fruits such as ripe bananas, kiwi, papaya, apples, pears, and sour cherries contain magnesium, vitamin B6, antioxidants, and melatonin—which help relax the nerves, stabilize circadian rhythms, and improve sleep quality.
Fatty fish (salmon, sardines) : Contain vitamin D and omega-3s that help regulate serotonin.
Pumpkin seeds, almonds, tofu, and dark leafy greens : Rich in magnesium, zinc, and fiber.
In addition, it is necessary to limit the consumption of foods that negatively affect sleep, such as coffee, strong tea, dark chocolate, alcohol, and fried or greasy foods in the evening.
Elderly people should eat dinner at least two hours before bedtime, avoiding eating too much or too late. Breakfast should not be skipped, as it helps regulate the circadian rhythm and stabilize the day-night cycle.
If you feel hungry in the evening, you can have a small snack (like a glass of warm milk or a few slices of banana) before bed. Avoid drinking too much water close to bedtime to reduce nighttime urination.
Improving sleep quality doesn't necessarily have to depend on medication; it can start with small changes in lifestyle habits, especially diet.
Maintaining a balanced diet, rich in micronutrients, and choosing the right foods can support better sleep, contributing to improved physical and mental health for older adults.
Source: https://tuoitre.vn/nguoi-cao-tuoi-nen-an-gi-de-ngu-ngon-hon-20250831141914041.htm
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