Elderly people often have sleep problems due to circadian rhythm disorders, joint pain or side effects of drugs. In addition to lifestyle changes, choosing drinks before bed also contributes to improving sleep quality.
Warm cow's milk (sterlized fresh milk) cow's milk contains tryptophan, a precursor to serotonin and melatonin, two important hormones that regulate sleep, along with calcium to help relax muscles.
Drinking a glass of warm milk (200250 ml) about 3060 minutes before bed can help relax the spirit and make it easier to fall asleep.Note that people with indigestion or lactose intolerance should choose lactose-treated milk or use nut milk instead.
Almond milk Almond milk is not only low in lactose but also provides magnesium, a mineral that helps relax nerves and muscles.
Many older adults find it easier to sleep when supplementing enough magnesium in the evening.Choose unsweetened almond milk to avoid added sugar that causes alertness.
Boiled yogurt/kefir (fermented milk) Fermented milk products are rich in probiotics that help aid digestion and reduce bloating, one of the causes of sleep disruption in the elderly.
Kefir or yogurt combined with light carbohydrates can promote serotonin production, facilitating deeper sleep.
According to an international nutritionist, many studies show that "consuming drinks rich in tryptophan, magnesium and probiotics before bed can help regulate sleep and wake cycles in older adults, but the effectiveness depends on the entire diet and personal health".
Experts also note: avoid drinks that are too sweet, have caffeine or alcohol before bed; people with chronic diseases (dibetes, kidney failure) need to consult a doctor before changing their diet.
With the right choice and moderation, the above three types of milk can be a simple, friendly solution to help the elderly sleep better.
