Great dinner dish to help the elderly sleep well

Sleep can be difficult as you age. However, there are a few ways to restore good sleep: Maintain a consistent sleep schedule, bask in morning light, and practice relaxation.

In particular, some snacks filled with "sleeping pills" before going to bed can also help you sleep well. Famous American brain health researcher, Dr. Marc Milstein, author of The Age-Proof Brain - the #1 bestseller on Amazon about Longevity, Aging and Neuroscience, said that a few simple changes in your nighttime snacking habits can improve your sleep.

Yến mạch và giấc ngủ ngon cho người lớn tuổi - Ảnh 1. — Sleep can be difficult as we age.

Carbohydrates and high-fiber protein are key for a bedtime snack that will keep you full all night long to improve sleep quality, explains Dr. Milstein.

One of his suggestions is a great porridge — oatmeal. It's a complex carbohydrate — it doesn't cause blood sugar to spike or crash, according to the New York Post.

Nighttime waking can stem from low or high blood sugar, so oats are a great choice, says Dr.

Why Oatmeal Is a Great Choice for Deeper, More Relaxing Sleep

Oats boast the hormone melatonin - often prescribed to regulate sleep and treat insomnia - which promotes sleep, fiber and protein, which contribute significantly to feelings of fullness, and magnesium, which helps relax muscles.

Yến mạch và giấc ngủ ngon cho người lớn tuổi - Ảnh 2. — Oats boast the hormone melatonin - often prescribed to regulate sleep and treat insomnia - which promotes sleep, fiber and protein, which contribute significantly to feelings of fullness, and magnesium, which helps relax muscles.

Johns Hopkins Medicine (USA) advocates eating a slice of brown bread or a bowl of oatmeal before going to bed because they are complex carbohydrates that do not take too long to digest.

They also trigger the release of serotonin, a neurotransmitter that plays an important role in regulating sleep quality and duration.

Toronto-based registered dietitian Abbey Sharp also likes to eat a bowl of oatmeal with bananas, almonds, and milk before bed. She notes: Fiber-rich carbs and protein are key to a bedtime snack that will keep you full all night long, improving sleep quality.

Dr. Milstein added that bananas and almonds before bed are also effective because they are rich in magnesium, and unsweetened yogurt rich in protein is also good, according to the New York Post.

Source: https://thanhnien.vn/mon-an-toi-cuc-hay-giup-nguoi-lon-tuoi-ngu-ngon-185250327100029903.htm