老年人的健康夜间零食

Nighttime cravings are something that we can all relate to. However, eating the wrong snack before bed can interfere with sleep, cause a spike in blood sugar, and give you heartburn or indigestion. To help avoid these problems, it’s essential to choose a light, nutritious snack that’s also easy to digest. 

With the right snacks, you can 获得更好的睡眠, maintain steady energy, and enhance overall health. Read on to discover examples of healthy nighttime snacks that are gentle on your stomach.

10 Healthy Nighttime Snacks for Older Adults

These snacks are well suited for older adults looking for something light and nourishing close to their bedtime:

1. Greek Yogurt With Honey

Greek yogurt is rich in protein and probiotics that aid digestion and help maintain muscle. 一项研究 showed that older men who had a protein-rich dairy snack similar to Greek yogurt before bedtime experienced substantial growth in muscle protein synthesis throughout the night. 

Greek yogurt also includes tryptophan, an amino acid that can promote sleep. A small drizzle of a natural sweetener such as honey, maple syrup, and agave syrup provides a natural sweetness and may help regulate blood sugar levels overnight. This combination is easily digestible and gentle on the stomach, making it an ideal bedtime snack.

2. Oatmeal With Cinnamon

Oatmeal is another great, healthy nighttime snack. A bowl of oats provides complex carbohydrates and melatonin, which may help you sleep better. Cinnamon can promote blood sugar and add a rich flavor to the snack. This snack is easy to chew and digest, and can be prepared quickly. 

It’s best to choose plain rolled oats most of the time. Avoid those with added sugar, and prepare them with either water or the milk of your choice. A small bowl of warm oatmeal may help settle a nighttime craving and aid in a more restful sleep without making you feel overly full. 

3. Banana With Nut Butter

Bananas are naturally rich in magnesium and potassium, both of which help relax muscles and calm the nervous system. Nut butter adds healthy fats and protein. This combination helps stabilize blood sugar levels overnight. 

Bananas also provide tryptophan and vitamin B6, nutrients that aid the body in producing melatonin and serotonin (vital hormones for restful sleep).

4. Cottage Cheese and Pineapple

Cottage cheese is rich in casein protein, which digests slowly and releases amino acids that can be used for muscle repair. Cottage cheese also contains the amino acid tryptophan, which can help you relax. 

On the other hand, pineapple is naturally sweet, rich in vitamin C, and has a small amount of melatonin. Together they’re low in calories, but satisfyingly creamy and full of flavor. Go for fresh or unsweetened frozen or canned pineapples.

5. Whole Grain Toast With Avocado

This easy combination provides healthy fats, fiber, and complex carbohydrates. Together, these three nutrients stabilize blood sugar overnight. Avocados are a good source of potassium and magnesium, which promote muscle and nerve relaxation. 

Whole grain toast provides fiber that supports digestion and satiety. This snack is light, nutrient-dense, simple to prepare, and easy to chew. Try a dash of crushed pepper or lemon juice for a flavor boost. 

6. Warm Milk With Turmeric

Warm milk is a bedtime staple for many people. Tryptophan and calcium in milk can help the body generate melatonin and promote sleep. Turmeric adds anti-inflammatory benefits that may support joint health and reduce aches that can interrupt rest. 

Warm milk with turmeric is gentle on the stomach to those who are not lactose intolerant.  Add a dash of black pepper to increase the absorption of turmeric. If you are sensitive to lactose, you can substitute milk with lactose-free or non-dairy options such as soy milk, which contains tryptophan and calcium. 

7. Apple Slices With Nut Butter

Apples provide fiber and natural sweetness while nut butter such as peanut, almond, or hazelnut butter provides protein and healthy fat. This snack combination is both satisfying and good for blood sugar. Just make sure to use natural nut butters without added sugar. 

The fiber from the apple will aid in digestion, while the fat from peanut butter slows absorption. It’s the perfect way to avoid nighttime spikes or crashes. Apples are also rich with flavonoids, which help reduce inflammation. 

8. Hard-Boiled Egg

A hard-boiled egg is a nutrient-packed snack that offers protein, healthy fat, and vitamins and minerals. Protein keeps you satiated and helps support muscle maintenance overnight. Additionally, eggs provide choline, which supports brain development and cognitive function, and selenium, which plays a key role in immune health and antioxidant protection.

Hard-boiled eggs are a popular option because they’re soft-textured, making them easy to chew and digest, even if you have dental issues or a sensitive gut.

9. Unsweetened Applesauce With Chia Seeds

This snack is perfect for older adults who enjoy soft and spoonable foods. Unsweetened applesauce is low in calories and still offers natural sweetness and fiber. Stir in chia seeds for a nutritional boost. They provide omega-3s, fiber, and protein. Chia seeds are also rich in alpha-linolenic acid (ALA), which is linked to improved sleep. Purchase ground chia seeds to increase ALA absorption. 

Wait at least 10 to 15 minutes to give the seeds time to absorb the liquid, become gelatinous in texture, and easier to digest. You may consider adding cinnamon for extra spice and flavor. 

10. Herbal Tea With Whole Grain Crackers

A mug of calming herbal tea, such as chamomile, peppermint, or lemon balm, relaxes the body and mind. In a randomized clinical trial, elderly adults who swallowed chamomile extract capsules twice daily fell asleep much faster and had improved sleep than those who didn’t.  

Paired with a couple of whole-grain crackers, this combination provides just enough fiber and complex carbohydrates to ward off hunger and prevent overeating. Slow-digesting carbohydrate sources, like complex carbohydrates, promote stabilized blood sugar levels overnight.

Final Thoughts on Healthy Nighttime Snacks

Choosing the right nighttime snack can make a big difference in how well you sleep and how you feel the next day. For older adults, the goal is to enjoy light, nourishing foods that are easy to digest and support overall health. Not everyone will need or choose to have healthy nighttime snacks, which is perfectly okay. Listening to your body’s hunger cues is key. Whether you prefer something creamy, crunchy, or warm, these healthy options can satisfy cravings without disrupting your rest.