By Dr. Amber Stephens, Optum Pinehurst

As people get older, taking care of their health becomes even more important. Two key parts of staying healthy are getting good sleep and eating nutritious foods. When seniors focus on both, they can improve their energy, mood, and overall quality of life.

Why sleep matters for older adults

Sleep patterns often change with age. Many seniors find that they wake up more during the night or have trouble falling asleep. Even with these changes, getting enough sleep is still very important. Sleep helps the body repair itself, strengthens the immune system, and supports memory and clear thinking.

Poor sleep can lead to problems such as feeling tired during the day, trouble focusing, a higher risk of falls, and increased stress or sadness. Conditions like insomnia or sleep apnea can make these issues worse. People also tend to overdo things like caffeine to help stay awake, which can negatively affect the heart and blood vessels and impair sleep the following night.

Seniors can improve their sleep by going to bed at the same time each night, avoiding caffeine later in the day, and creating a calm, comfortable sleeping space. Sleep is also improved by incorporating a healthy diet and regular exercise. If sleep problems continue, a doctor can help find the cause and suggest options to improve sleep.

Good nutrition for healthy aging

Eating a balanced diet is another major part of staying healthy. As people age, their bodies may absorb nutrients differently, and their metabolism may slow down. This is often a reflection of the muscle mass loss that can occur because of nutritional changes and lack of muscle-preserving exercise. This means seniors need foods that are rich in vitamins, minerals, fiber, and especially protein to keep their bodies strong.

Healthy choices include fruits, vegetables, whole grains, beans, lean meats/protein sources, and healthy fats. These foods support the heart, bones, digestion, and immune system.

Staying hydrated is also important. Seniors may not feel thirsty as often, which can lead to dehydration. Drinking water throughout the day and choosing hydrating foods like soups and fruits can help⁶. If you wait until you are thirsty to drink, you are already behind in your hydration. Most people need at least 60-80 ounces a day to stay hydrated unless told otherwise by their physician.

Limiting added sugars, salty foods, and large portions can reduce the risk of chronic conditions such as diabetes and high blood pressure. Some seniors may need vitamin supplements, but they should talk to a doctor before taking them. While alcohol may be looked at as a way to “fall asleep”, it worsens the actual quality of sleep and can increase the risk of falls and injury while intoxicated.

Eating late at night can also interrupt sleep quality. Many people have issues with reflux at nighttime when lying down, which can wake people up or keep them from falling asleep. Avoid eating within two hours of sleep to help reduce this issue.

How sleep and nutrition work together

Sleep and nutrition affect each other. Poor sleep can make people crave unhealthy foods, and poor eating habits can make it harder to sleep well. When seniors take care of both, they often feel more alert, happier, and more active.

Resources:

National Institute on Aging.
National Sleep Foundation.
Frontiers in Public Health.
Nutrition.gov.
National Institute on Aging.
MyPlate.gov.
National Institute on Aging.
MyPlate.gov.
Thrive USA Home Care.