00:00Hi there, friend. Welcome back to the channel where we talk all about staying healthy, strong,
00:05and happy, especially after 60. If you've ever found yourself tossing and turning at night
00:10staring at the ceiling, or waking up at 3 at M, for no good reason, you are definitely not alone.
00:16Sleep gets trickier as we age, but here's the good news. There are simple, natural ways to
00:21help your body fall asleep faster and stay asleep longer. And tonight, we're going to talk about
00:26something delicious, the top 7 best bedtime snacks that can help senior sleep like a baby.
00:32These snacks do more than just taste good, they actually support your brain, muscles,
00:37and hormones in ways that naturally calm your body. But we're also going to expose a few,
00:41popular, bedtime snacks that may seem harmless, but could be silently damaging your sleep,
00:47your joints, and even your heart. So make sure to watch until the end.
00:51You might be surprised by pound 2 on the list, it's something most people eat every night without
00:55even thinking. Now before we get to the list, let's quickly talk about why your bedtime snack
01:00matters more after 60. You see, as we age, our bodies produce less melatonin, that's the hormone
01:06that tells your brain it's time to rest. We also produce less serotonin and less growth hormone,
01:11both of which, help relax your muscles, balance mood, and repair the body overnight. On top of that,
01:17many older adults, deal with, blood sugar dips at night, which can cause that, jolt awake,
01:23feeling at 2 or 3, in the morning, leg cramps or restless legs, and waking up too early because
01:29your brain isn't getting the nutrients it needs to stay asleep. But here's the thing, certain natural,
01:34calming foods, when eaten about an hour before bed, can gently support these important hormones and
01:39prevent nighttime discomfort. So let's get to the good stuff, the snacks. Section 2. Snack pound 1.
01:46Tart cherries or tart cherry juice, 201 to 3 o'clock. Toast, pound 1. Tart cherries, or even just a
01:53small glass of tart cherry juice. Tart cherries are one of the very few natural foods that contain
01:58melatonin. That's right, actual melatonin. The same stuff you might take in supplement form.
02:03Studies from Louisiana State University have shown that drinking just 8 ounces of tart
02:07cherry juice twice a day helped older adults sleep an average of 84 more minutes per night.
02:12That's over an hour of extra rest. Now, make sure you're getting tart cherry,
02:17not sweet or cocktail versions loaded with sugar. Tip, cup of whole tart cherries.
02:21Or for 6 ounces of unsweetened tart cherry juice. About 60 minutes before bedtime works best.
02:27Pound 1. Tart cherries, or even just a small glass of tart cherry juice.
02:31Tart cherries are one of the very few natural foods that contain melatonin.
02:36That's right, actual melatonin. The same stuff you might take in supplement form.
02:40Studies from Louisiana State University have shown that drinking just 8 ounces of tart
02:44cherry juice twice a day helped older adults sleep an average of 84 more minutes per night.
02:49That's over an hour of extra rest. Now, make sure you're getting tart cherry,
02:54not sweet or cocktail versions loaded with sugar. Tip, cup of whole tart cherries.
02:58Or for 6 ounces of unsweetened tart cherry juice. About 60 minutes before bedtime works best.
03:04Pound 2. Greek yogurt with a dash of cinnamon. This might sound simple,
03:08but it's a powerhouse for your nighttime routine. Here's why. Greek yogurt is rich in trypphon,
03:14an amino acid that helps your brain make both serotonin and melatonin.
03:17It also contains casein protein, which helps reduce muscle loss during sleep,
03:22especially important for preventing frailty and falls. And cinnamon. It helps regulate blood sugar,
03:28which means fewer crashes in the middle of the night that wake you up.
03:31Tip, use plain, unsweetened Greek yogurt, and add a sprinkle of cinnamon or a few crushed walnuts.
03:37Avoid flavored yogurts. Most are packed with sugar, which we'll talk about later.
03:42Pound 3. A small handful of pistachios.
03:44Yes, these little green nuts are more than just a crunchy treat. They're one of the highest
03:49melatonin-containing nuts, according to a 2017 study in Nutrients Journal. They're also packed
03:56with magnesium and vitamin B6, which help relax your muscles and calm your nervous system.
04:01Pistachios are also lower in fat than most nuts, which makes them easier on the digestive system at
04:06night. Tip, about 1 ounce. That's roughly 30 pistachios. Avoid the salted versions if you're
04:12watching blood pressure. Alright, we're just getting started. Coming up next, we'll talk
04:18about a surprising fruit that calms the brain, and a snack you've probably been eating that could
04:22be silently ruining your sleep. Stick with me, you won't want to miss it.
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