Sleep is not merely “rest for the weary,” but a critical component for healthy aging. In fact, multiple studies show a link between quality sleep and longevity, with this study suggesting that people who get less than 5 hours of sleep per night have an increased mortality risk, from all causes, by roughly 15 percent.
On the other hand, getting 7-8 hours of sleep per night can add years to your life and reduce risk for such chronic conditions as heart disease, cancer and diabetes. It is also thought to help thwart cognitive decline and Alzheimer’s disease.
So, if sleep is this important to our health, and our lifespans, why aren’t we better at it?
According to the Cleveland Clinic’s Dr. Jessica Vensel Rundo, approximately 40 to 50 percent of adults aged 60 and older experience sleep problems like insomnia, compared with 10 to 20 percent of younger adults.
“Sleep in later life is characterized by less slow-wave sleep [deepest stage]. Sleep latency — the time it takes to fall asleep — tends to increase, and more awakenings occur at night. Despite these changes, people do not need substantially more or less sleep as they age,” Dr. Rundo says.
Food Fix
So, what can be done in our quest for better sleep, beyond reaching for those sleep aids in the medicine cabinet? After all, as we reported here, healthy sleep is not only about duration — how many hours you get each night — but other factors such as not requiring medication to fall, and stay, asleep.
An answer, it turns out, may be found — at least in part — in the fridge. (We love it when that happens!) Much has been written about what to avoid (e.g. stimulants like caffeine and alcohol), but is there something we can eat to help us get those healthy zzz’s? The answer is yes — you may be able to eat your way to a good night’s sleep. We break it down here.
Tryptophan-Rich Foods
Why it’s good for you: Tryptophan is an amino acid that plays a crucial role in the production of serotonin and melatonin, both of which regulate sleep.
What to eat: turkey, chicken, salmon, nuts, seeds, and legumes.
Magnesium-Rich Foods
Why it’s good for you: Magnesium is thought to promote relaxation and quality sleep. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation improved sleep quality and reduced insomnia symptoms in older adults.
What to eat: spinach, kale, almonds, cashews, and whole grains.
Melatonin-Boosting Foods
Why it’s good for you: Melatonin is a hormone that regulates sleep-wake cycles. Certain foods can naturally boost melatonin levels, helping you fall asleep faster and maintain a deep slumber.
What to eat: tart cherries, bananas, oranges, oats, and rice.
While it is generally recommended to avoid heavy meals close to bedtime, no need to go to bed hungry. Rather than indulging in a rich midnight feast, the Sleep Foundation suggests eating a snack of fruit, nuts or seeds to keep those sleep-depriving hunger pangs at bay.
Another big benefit, of course, of including these sleep-friendly foods in your diet: Not only do they enhance your beauty rest, but some also offer other longevity-boosting benefits. Leafy greens, like spinach and kale, for example, have been linked to a decreased risk of chronic diseases of aging, including heart disease and certain types of cancer. Almonds are not only a source of sleep-enhancing magnesium, but may also lower risk of cardiovascular disease and stroke.