Science-Backed Sleep Hack Over 50s Swear By
You might think that aging itself, combined with the stresses of life, is the main reason your sleep worsens over time. While stress does play a role, the Sleep Foundation points out that aging causes changes in the brain that affect your circadian rhythms—your body’s natural sleep-wake cycle. Hormonal shifts, such as decreased melatonin production (a hormone that regulates these rhythms), can also make falling and staying asleep more difficult.
However, poor sleep isn’t inevitable as you grow older. Recent research suggests that including one particular food in your diet could help improve sleep quality after age 50. A study published in the Journal of the American Heart Association explored the impact of daily avocado consumption on several key health factors, including sleep. These factors, called Life’s Essential 8 (LE8) by the American Heart Association, cover diet, exercise, smoking, sleep, BMI, cholesterol, blood sugar, and blood pressure.
The study involved 969 adults aged 37 to 65 who had abdominal obesity. For 26 weeks, one group ate a large Hass avocado daily, while a control group continued their usual low-avocado diet. While eating avocados didn’t significantly change overall cardiovascular health scores, it did improve diet quality, cholesterol levels, and notably, sleep health.
Scientists believe this may be due to nutrients found in avocados. A medium avocado contains tryptophan (a precursor to melatonin), folate (which helps produce melatonin), and magnesium (important for muscle relaxation and boosting GABA, a calming brain chemical). These nutrients collectively support better regulation of sleep cycles and promote relaxation.
Supporting this, another study published in Sleep Health found that diets rich in fruits and vegetables improve sleep quality. Participants who consumed the recommended five cups of fruits and vegetables daily had 16% better sleep quality compared to those who ate none. This was measured by tracking how often sleepers woke or shifted to lighter sleep stages during the night, highlighting the positive impact of a nutrient-dense diet on restfulness.
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