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From debunking health myths to exploring the latest trends in holistic living, our videos are designed to empower and educate you. If you enjoy our content, show your love and support by liking our videos, sharing with friends, and subscribing to our channel. 💕
Disclaimer:
The information provided in this video is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional or doctor before making any changes to your diet, lifestyle, or treatment plan, especially if you have a pre-existing medical condition. Results may vary, and it is important to seek professional guidance for any health concerns.
#seniorhealthtips #vision #eyehealth #maculardegeneration #naturalremedy #seniorhealth #VisionBoostingFoods #AntiAgingVision #superfoodsforseniors #healthbook
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LearningTranscript
00:00Why Drinking Plain Water at Night Might Be Ruining Your Sleep
00:04After 60
00:06It might seem harmless, even healthy, to drink a glass of plain water before bed.
00:12But if you're over 60, that simple habit could be the very reason you're waking up at 2 or 3 a.m. night after night.
00:20Most people think water before bed helps flush toxins and keeps them hydrated.
00:24While that sounds smart, the truth is, plain water doesn't support sleep in any meaningful way.
00:31It doesn't soothe your nervous system.
00:33It doesn't raise your core body temperature.
00:36And it certainly doesn't deliver the nutrients like magnesium, glycine, or tryptophan,
00:41which your body relies on to drift into restful, uninterrupted sleep.
00:45Even worse, water heads straight to your bladder.
00:48And as we age, the bladder becomes more sensitive and less able to hold liquid for long periods.
00:55So even a small drink can send a signal to your brain, waking you up from deep sleep and leaving you tossing and turning for hours.
01:03But here's the good news.
01:05You don't have to stop drinking before bed.
01:07You just need to change what you're drinking.
01:10In this video, I'll walk you through 5 specific nighttime drinks that can replace plain water.
01:15However, these drinks have been shown to help older adults fall asleep faster, stay asleep longer, and feel more refreshed by morning.
01:23And the number one drink?
01:25It not only boosts sleep quality, it also supports muscle repair, collagen production, and makes your legs feel less heavy and achy when you wake up.
01:34So make sure to watch until the end.
01:37Because this small change could help you sleep deeper.
01:40Tonight.
01:41Why regular water?
01:43Falls short for seniors at night.
01:46There's nothing wrong with plain water.
01:48But when it comes to nighttime needs after age 60, water simply doesn't provide what your body is asking for.
01:55It lacks nutrients that soothe your nervous system, doesn't warm your core, and can't assist in generating melatonin naturally.
02:03As we grow older, the body's nighttime hormone, ADH, antidiuretic hormone, declines.
02:11Melatonin production slows, and the bladder becomes more reactive, often responding even when it's not full.
02:19That's why a harmless sip of water in the evening might be the exact thing interrupting your deep sleep.
02:25But don't worry.
02:27You don't need to stop hydrating before bed.
02:29The real key is to drink smarter.
02:32Choose beverages that contain sleep-supportive ingredients like magnesium to ease muscle tension, glycine to quiet the brain, tryptophan, which helps the body make melatonin, or gentle plant-based compounds that promote relaxation and regulate your circadian rhythm.
02:50These specialized drinks won't irritate the bladder or leave your body cold.
02:55And if timed right, they'll help your system hold on to hydration without waking you up.
03:00The best part?
03:01You don't need a big glass.
03:03Just a small serving with the right mix of calming ingredients can make a real difference in your rest, often in just one night.
03:11Why these special night drinks work.
03:13Each of the drinks I'm about to introduce has something in common.
03:17They're far more than just plain water.
03:19They contain targeted nutrients that help your body move from a state of alertness into one of deep rest.
03:25Some include magnesium, potassium, or glycine, compounds that ease tension in your nerves and muscles.
03:33Others encourage your body to create natural sleep hormones like serotonin and melatonin.
03:38A few help maintain hydration within your cells, so you don't get those late-night bathroom calls.
03:44And best of all, these drinks don't lower your body temperature, mess with your blood sugar, or overstimulate your system.
03:52So here's our list of five bedtime beverages that can take the place of regular water.
03:57They won't just help you sleep more soundly.
04:00They may also reduce nighttime irritation, calm your nerves, and leave you waking up with more energy.
04:05We'll start with a common but often underestimated drink and build up to the most effective one.
04:11The last on the list is rarely talked about, but offers powerful overnight benefits you can feel the next day.
04:19Want to find out what it is?
04:21Before I reveal it, leave a comment below, sharing where you're watching from and how old you are.
04:26However, let's see how many of us are choosing to protect our strength as we age.
04:31And don't go anywhere, because coming up next is a simple but powerful tip.
04:36Now let's get started.
04:38Drink number five, warm plain almond milk.
04:41At number five, we have warm, unsweetened almond milk, a simple nighttime drink that gently slows down your mind.
04:50While many people turn to dairy milk to help with sleep,
04:52those over 60 often find it harder to digest due to lactose sensitivity.
04:58That's where almond milk becomes the better option.
05:01Just a small, warm serving can make a noticeable difference in sleep quality.
05:05The secret?
05:06It naturally contains magnesium and tryptophan, two compounds known for their calming effects.
05:13Magnesium helps ease the nervous system and lowers excitatory brain signals,
05:17while tryptophan, an amino acid, helps the body produce serotonin.
05:23The feel-good hormone that later turns into melatonin.
05:26Your body's sleep regulator.
05:28A 2014 study in the Journal of Research and Medical Sciences found that adults who drank almond milk twice daily for two weeks
05:35increased their deep sleep by over 20 minutes per night.
05:39They woke up less often and reported feeling more refreshed in the morning.
05:43Almond milk is also gentle on the stomach, low in sugar,
05:46and doesn't raise your blood sugar or cause digestive discomfort.
05:50Key benefits for older adults managing glucose levels or sensitive digestion.
05:56For the best results, use plain, unsweetened almond milk without artificial flavors.
06:01Warm around 120-150 Miel or Mie and sip it about an hour before bed.
06:08You can add a pinch of cinnamon for taste and added circulation support.
06:11It might seem like a simple cup, but this drink does double duty,
06:16relaxing your body and aligning your internal clock for better rest.
06:20If you haven't tried it yet, tonight might be the perfect time.
06:24And if it helps you, share your feedback in the comments.
06:27Someone else might need that extra encouragement.
06:30Drink number four, chamomile tea.
06:32Coming in at number four is chamomile tea,
06:36a soothing herbal remedy that can melt away stress and settle your mind within minutes.
06:41Forget harsh sleep medications.
06:43Often, all it takes is one warm cup of tea to ease the flood of mental chatter
06:48and guide you into a peaceful, uninterrupted night's sleep.
06:52Chamomile is one of the most effective choices.
06:55It's completely caffeine-free, non-addictive, and known for its gentle sedative properties,
07:01thanks to a compound called apigenin.
07:04Apigenin is a natural flavonoid found in chamomile flowers.
07:08It works by binding to the same GABA receptors in your brain
07:11that regulate anxiety, tension, and your body's natural sleep cycle.
07:16Once activated, these receptors help calm brain activity,
07:20reduce your heart rate, and send signals throughout your nervous system
07:24that it's time to rest.
07:26You may feel your eyes get heavier, your thoughts quiet down,
07:29and your muscles begin to relax.
07:31In a 2015 study from Iran published in the Journal of Advanced Nursing,
07:36women over 65 who drank chamomile tea nightly for two weeks
07:39experienced significantly better sleep.
07:43They fell asleep an average of 16 minutes faster
07:45and had 30% fewer night wakings compared to the control group.
07:50Perhaps more importantly,
07:51four out of five participants reported feeling more rested and alert the following morning.
07:57Unlike sleep medications that override your body,
08:00chamomile supports your body's own ability to wind down.
08:04It's like a gentle whisper to your brain that bedtime has arrived.
08:07No grogginess, no side effects.
08:10To make it, simply steep one chamomile tea bag or one tablespoon of dried flowers in hot water
08:16for five to seven minutes.
08:18Let it cool to a soothing warm temperature.
08:20Drink it slowly about 45 to 60 minutes before bed.
08:24If you enjoy variety,
08:26try adding a slice of fresh ginger
08:28or a few drops of pure vanilla extract
08:30to enhance its calming properties.
08:33Avoid adding honey or sweeteners,
08:35especially if you're monitoring blood sugar.
08:37And if racing thoughts often keep you up at night,
08:40try chamomile tea this evening.
08:42Its subtle but deep calming effect could surprise you.
08:45If you feel a change,
08:47consider leaving a comment.
08:48Your experience could help someone else struggling with sleep after 60.
08:52Drink number three,
08:54lightly warmed coconut water.
08:56At number three,
08:57we have lightly warmed coconut water,
08:59a tropical drink that may seem fit for a beach day,
09:02but turns out to be a surprisingly effective remedy for restful sleep during chilly nights.
09:08While it might not be the first drink that comes to mind for better sleep,
09:11coconut water,
09:13when taken properly,
09:14can be extremely helpful for older adults struggling with nighttime awakenings,
09:19overactive bladders,
09:20or nervous system imbalances.
09:23Its power comes from its unique mix of minerals,
09:26potassium,
09:27magnesium,
09:28and a touch of natural sodium.
09:30These essential electrolytes play a key role in calming nerve impulses,
09:35relaxing smooth muscles like the bladder,
09:38and keeping your hydration balanced through the night.
09:41According to a 2017 study in the Journal of Sleep Disorders Research,
09:46seniors with low potassium levels were found to wake up more often at night
09:50and had disrupted sleep patterns,
09:52about 28% more interruptions than those with normal mineral levels.
09:57When those levels were gently corrected through natural foods,
10:01including coconut water,
10:03overall sleep quality began improving within just a few nights.
10:07But here's the key.
10:08How you drink coconut water matters.
10:11Never drink it cold or immediately before bed,
10:14and it should be avoided by anyone with kidney disease
10:17or those who need to watch potassium intake.
10:20To use it safely and effectively,
10:22mix equal parts fresh coconut water and warm water,
10:26a 1.1 ratio.
10:28Keep the serving small,
10:30around 100 to 120 milliliters miller,
10:32and sip it slowly after your evening meal.
10:35Make sure you leave at least an hour between drinking and bedtime.
10:38For added warmth and digestive support,
10:42a thin slice of fresh ginger can be dropped into the cup.
10:46This drink works by easing nerve signals,
10:48reducing tension in the bladder,
10:50and keeping your blood vessels relaxed through the night.
10:53If you often wake up due to leg cramps,
10:56a restless feeling in your legs,
10:58or the sudden need to urinate,
11:00this might be the gentle fix you've been looking for.
11:03Try it consistently for three nights,
11:05and observe how your body responds.
11:07If your nights start to feel smoother
11:09and your mornings feel more refreshed,
11:11let others know.
11:13A simple, natural drink like this might seem too easy,
11:16but for many people,
11:17it's the one shift that transforms their nights all year long.
11:22Drink number two,
11:23golden milk with black pepper.
11:25Coming in at number two is golden milk with black pepper,
11:29a warm, golden-colored drink
11:31that can help settle your stress hormones within an hour.
11:34Cortisol, known as the body's stress hormone,
11:37can quietly stay elevated in your system
11:40even if your mind isn't actively racing.
11:43And when cortisol remains high at bedtime,
11:45your heart rate doesn't slow down,
11:47your brain won't release enough melatonin,
11:50and instead of drifting into deep sleep,
11:52you end up tossing and turning,
11:54unable to relax fully.
11:56The key ingredient here is curcumin,
11:59the active compound in turmeric.
12:02It's one of the few natural substances
12:04shown to regulate the HPA axis,
12:07the communication loop between the brain,
12:09the pituitary gland,
12:11and the adrenal glands.
12:12When curcumin is absorbed efficiently,
12:15it helps reduce excess cortisol,
12:17encourages calming GABA activity,
12:20and slows down the overactive prefrontal cortex,
12:23the part of the brain often too alert at bedtime.
12:26Now, here's where black pepper makes a big difference.
12:30It activates digestive enzymes
12:31that significantly improve curcumin absorption,
12:34up to seven to eight times more effective.
12:37When you combine both into warm milk,
12:40you get a soothing blend
12:41that relaxes your nervous system naturally.
12:44In a 2019 clinical trial
12:46published in Phytotherapy Research,
12:48participants who consumed curcumin each night for four weeks
12:51experienced an average cortisol reduction of over 23%.
12:56Brain scans also confirmed measurable improvements
12:59in deep sleep and overall sleep quality.
13:02To make this drink,
13:04add half a teaspoon of turmeric powder
13:06and a small pinch of black pepper
13:07to about 150 milliers of warm milk,
13:10whether it's almond, oat, or walnut milk.
13:13Drink it slowly, about an hour before bed.
13:16Make sure it's not too strong
13:18and avoid having it on a completely empty stomach
13:20to prevent discomfort.
13:22This drink not only helps you relax
13:24and sleep more soundly,
13:25but also works behind the scenes
13:27to ease inflammation,
13:29reduce stiffness or joint pain,
13:31and support natural overnight recovery.
13:34If stress or body aches
13:36often interfere with your rest,
13:38try this calming drink tonight.
13:40And if you feel more refreshed the next day,
13:42consider sharing your experience
13:44so others can benefit from this powerful nighttime remedy too.
13:48If you're still watching or enjoying this video,
13:51go ahead and give it a like.
13:53It really helps support the channel.
13:55Drink number one,
13:57warm gelatin or light bone broth.
14:00At number one,
14:01we have warm gelatin
14:02or gently diluted bone broth.
14:04While most people think of this
14:06as something to support joints
14:07or improve skin elasticity,
14:09it turns out to be
14:10one of the most effective natural sleep aids,
14:12especially for those over 60.
14:15Gelatin is rich in glycine,
14:18a key amino acid
14:19that plays a crucial role
14:20in regulating the nervous system
14:22and supporting deeper sleep cycles.
14:24Glycine promotes a mild drop
14:26in core body temperature,
14:28slows down your heartbeat,
14:30and increases the presence
14:31of slow-wave brain activity,
14:33all of which are key indicators
14:35of deep, uninterrupted rest.
14:37In a 2007 study
14:39published in Neuropsychopharmacology,
14:41just three grams of glycine
14:43taken before bedtime
14:44led to deeper sleep,
14:46fewer awakenings during the night,
14:48and better mental clarity
14:49upon waking in older adults.
14:51The best part?
14:53Glycine doesn't make you feel
14:54drugged or groggy
14:55like sleeping pills.
14:57Instead,
14:57it supports your body's
14:58natural transition
14:59into restful sleep,
15:01making it particularly helpful
15:03for people with insomnia
15:04or poor quality sleep.
15:06Beyond that,
15:07gelatin also promotes
15:08collagen repair,
15:09supporting your joints,
15:11muscles,
15:12and skin while you sleep,
15:13at a time when your body's
15:15repair functions
15:16are slowing with age.
15:18Bone broth,
15:19when lightly simmered
15:20from animal bones,
15:21is another great option.
15:23It contains not only
15:24gelatin and glycine,
15:26but also proline
15:27and trace minerals
15:28that nourish joints,
15:29soothe digestion,
15:30and help keep you
15:31hydrated overnight.
15:33To prepare it,
15:34dissolve one teaspoon
15:35of unflavored gelatin
15:36in about 120 ml of warm water.
15:39Stir until completely melted,
15:42then sip slowly
15:4230 to 45 minutes
15:44before you go to sleep.
15:46If using bone broth,
15:47go for a low-sodium version,
15:49gently warmed,
15:51not too thick,
15:52and drink it without food
15:53to enhance absorption.
15:54For those who've tried
15:55other remedies without success,
15:57this simple drink
15:58might just be the missing link.
16:00While it's not a magic fix,
16:02it can be a gentle,
16:03natural solution
16:04to restore restful sleep.
16:06And if it helps you
16:07wake up feeling better,
16:08don't keep it a secret.
16:10Share what worked for you.
16:12Your experience could be
16:13exactly what another person
16:14over 60 needs
16:15to finally get
16:16a full night's rest.
16:19Smart drinking at night.
16:20Avoid bathroom trips
16:22with the right habits,
16:23timing, and quantity.
16:24Worried that drinking
16:25anything before bed
16:26will send you running
16:27to the bathroom
16:28in the middle of the night?
16:30You're not alone.
16:31But here's the truth.
16:33It's not about
16:33avoiding all fluids.
16:35It's about how you drink,
16:37when you drink,
16:38and how much you drink.
16:40When done correctly,
16:41your evening beverage
16:42can actually support
16:43deeper sleep
16:44without disrupting
16:45your night.
16:46The key lies
16:47in balance and timing.
16:49Start with portion size.
16:50Most people overdo it.
16:52You don't need
16:53a full glass.
16:54Just 100 to 150 milliers
16:56is more than enough.
16:58That's a tablespoon
16:59of gelatin
16:59in warm water
17:00a half cup
17:01of plant-based milk
17:02or a small serving
17:04of calming herbal tea.
17:06These amounts
17:07give your body
17:07what it needs
17:08to promote rest
17:09without overfilling
17:10your bladder.
17:11More is not better.
17:13It just increases
17:14the chances
17:14you'll wake up early
17:15needing the toilet.
17:17Next,
17:17drink it 60 to 90 minutes
17:19before bed,
17:20not at the last moment.
17:22Make it part
17:22of your wind-down routine.
17:24After you sip your drink,
17:26brush your teeth
17:26and use the bathroom
17:28one final time.
17:29This empty bladder step
17:30is crucial.
17:32It prepares your body
17:33for uninterrupted rest
17:34and lets you drift
17:35into sleep
17:36without tension
17:37or the urge to go.
17:39Then,
17:40choose nutrient-dense drinks
17:41that don't overwhelm
17:42the bladder.
17:43Light,
17:44thickened drinks
17:45like gelatin water,
17:47golden milk,
17:47or almond milk
17:48offer calming benefits
17:50while supporting hydration
17:51at the cellular level,
17:53not just in the bladder.
17:54If you've had trouble
17:55with tea or coconut water
17:57waking you up,
17:58try finishing those
17:59before 7 p.m. instead.
18:02Another important step,
18:03train your bladder
18:04with consistent timing.
18:06Go to the bathroom
18:07at the same time
18:08every evening,
18:09even if you don't
18:10feel the urge.
18:11Over time,
18:12this builds a healthy rhythm
18:13and teaches your body
18:14how to manage fluids
18:16better overnight.
18:17Also,
18:17don't gulp it down
18:18all at once.
18:20Sip slowly
18:20over 10 to 15 minutes,
18:22breathing calmly
18:23as you do.
18:24This helps your body
18:25absorb the liquid gradually
18:27and reduces sudden pressure
18:28that might trigger urgency.
18:30And finally,
18:32introduce drinks
18:32one at a time.
18:34Try almond milk
18:35for the first week,
18:36then test gelatin water
18:38the next.
18:39Everyone responds differently.
18:41By spacing them out,
18:43you'll discover
18:43which one supports
18:44your sleep
18:45without interrupting it.
18:46A few simple tweaks
18:47could mean the difference
18:48between a full night's sleep
18:50and an unnecessary trip
18:52to the bathroom.
18:53Try it
18:54and pay attention
18:55to how your body responds.
18:57You don't need to rely
18:58on sleeping pills.
18:59You don't have to force
19:00your eyes shut
19:01at 9 p.m.
19:02And you certainly
19:03don't need to go through
19:04another night
19:05staring at the ceiling.
19:07Often,
19:07all it takes
19:08is a small shift,
19:09a simple drink
19:10taken at the right hour,
19:12gentle enough
19:13not to disturb your bladder,
19:14yet powerful enough
19:15to signal your body
19:17that it's time to rest.
19:18After 60,
19:20sleep doesn't come
19:21as easily as it once did.
19:22Your body evolves.
19:24Hormones fluctuate.
19:26Your nervous system
19:26becomes more reactive
19:27to light,
19:28sound,
19:29and stress.
19:30But that doesn't mean
19:31you're doomed
19:31to waking up at 2 a.m.
19:33and staying wide-eyed
19:34until dawn.
19:35You can still enjoy
19:366 to 7 hours
19:37of deep,
19:38uninterrupted sleep.
19:39You can still rise
19:40feeling refreshed,
19:42light,
19:42and ready for the day.
19:44Begin with just
19:44one warm cup.
19:46It could be almond milk,
19:47chamomile tea,
19:49or gently warm gelatin water.
19:51Choose what feels best to you.
19:53Drink it at the right moment.
19:55Give your body a few nights
19:56to adjust and respond.
19:58The improvement may not come
19:59like a thunderbolt,
20:01but it will come quietly
20:02and clearly.
20:03So,
20:04what will you sip tonight?
20:05Thanks for watching.
20:07If you found this helpful,
20:08don't forget to like,
20:10subscribe,
20:10and share this video
20:11with someone who might need it.
20:13Your support helps us
20:14reach more people
20:15looking to stay strong
20:17and healthy as they age.
20:19Comment,
20:20what's your age,
20:21and from where you are
20:22watching from.
20:23We love hearing
20:24from our amazing community.
20:26See you in the next video.
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