From the age of 60 onwards, biological sleep often becomes lighter and more prone to nighttime interruptions due to natural aging processes. A suitable diet can provide essential nutrients, supporting the body for better sleep.

According to Doctor of first-degree specialization Dao Thi Yen Thuy, Head of the Nutrition and Dietetics Department at Tam Anh General Hospital, Ho Chi Minh City, the connection between nutrition and sleep in older adults involves several biological mechanisms. Notably, tryptophan from food is an amino acid that participates in the synthesis of serotonin and its conversion into melatonin, the hormone regulating the sleep-wake cycle.

Minerals such as magnesium and potassium play a role in calming the nervous system and supporting muscle relaxation. Maintaining stable blood sugar levels throughout the night also limits the risk of releasing stress hormones like cortisol, thereby reducing nighttime awakenings.

Doctor Yen Thuy highlights beneficial nutrients older adults should include in their daily diet for improved sleep.

Tryptophan and omega-3

Lean poultry, chicken eggs, dairy products, soybeans, pumpkin seeds, and fatty fish provide tryptophan for melatonin synthesis. Meanwhile, omega-3 fatty acids in fatty fish help improve sleep duration and quality.

Minerals

Nuts, avocados, black beans, bananas, and dark leafy greens provide vitamins and minerals such as magnesium, potassium, and calcium. Magnesium contributes to regulating the nervous system and relaxing muscles, helping to control cortisol levels – a stress hormone that often increases at night. Calcium participates in the conversion of tryptophan into melatonin. Potassium is essential for nervous system and muscle function, and for maintaining fluid balance in the body.

Eggs and vegetables, rich in vitamins and tryptophan, promote good sleep. Photo: Tam Anh General Hospital

Melatonin and serotonin

Tart cherries provide natural melatonin, which helps increase total sleep duration. Kiwi contains serotonin, tryptophan, and folate, making it suitable for consumption about one hour before bedtime to help the body fall asleep more easily.

Beyond daily dietary adjustments, supplementing with natural nutrients also contributes to protecting nervous system health. Blueberry and ginkgo biloba extracts contain antioxidants that help protect nerve cells and blood vessels from free radical damage, supporting increased blood circulation to the brain. This helps older adults reduce headaches and dizziness, and improve focus.

Doctor Yen Thuy advises older adults not to eat too heavily close to bedtime to avoid burdening the digestive system. If feeling hungry in the evening, easily digestible snacks such as a yogurt cup, a banana, or a boiled egg can be chosen.

Nutritional adjustments should be combined with scientific lifestyle habits, such as maintaining a fixed sleep-wake schedule. It is also important to keep the bedroom cool and airy, engage in moderate physical activity, and limit exposure to electronic devices before sleep.

If neurological symptoms such as severe headaches, dizziness, prolonged insomnia, or memory impairment appear, patients should seek examination at medical facilities with a Neurology department to determine the cause.

Bui Duc