Snacking at night is generally discouraged, but sometimes having a healthy snack at least an hour before bed can help your senior parent sleep. Often seniors who are not eating enough during the day will have trouble sleeping because they are hungry.
For those seniors who aren’t getting enough to eat, a healthy bedtime snack can improve their quality of sleep. Having a snack at night can also help seniors who have to take medicine at bedtime avoid getting heartburn or having other unpleasant side effects from the medication.
But the snack needs to be a healthy one. High calorie, high sugar, high fat snacks are not going to help your mom or dad sleep. Experts recommend that seniors who have trouble sleeping have a snack that provides protein at night. If your mom or dad has 24-hour home care, their night time care provider can help them prepare these healthy snacks:
1. Greek Yogurt with Berries
Greek yogurt is high in protein and low in fat. Add a handful of berries for natural sweetness and antioxidants. This snack is creamy, tasty, and easy to digest. Greek yogurt is a great snack anytime but having it at night will give your mom or dad the protein they need to feel full throughout the night, helping to improve their sleep.
2. Hard-Boiled Eggs
Hard-boiled eggs are simple and quick to prepare. They are packed with high-quality protein. Pair with a few whole-grain crackers for extra fiber or mix with a teaspoon of mayonnaise and mustard for a quick egg salad. If your mom or dad has 24-hour home care, a care provider can hard boil eggs whenever the supply gets low so there are always eggs to eat as a snack.
3. Cottage Cheese
Cottage cheese is a great source of protein. A cup of cottage cheese has almost the same amount of protein as a burger, but with far less calories. Cottage cheese also has calcium which can help seniors improve their bone strength. If your mom or dad doesn’t like the texture of cottage cheese it can be whipped in a blender until it has a yogurt-like consistency.
4. Nut Butter on Whole-Grain Toast
There’s nothing more comforting than peanut butter toast before bed. Spread almond or peanut butter on whole-grain toast. Nut butters provide protein and healthy fats. This snack is satisfying and can curb late-night cravings.
5. Cheese and Apple Slices
During the fall when apples are in plentiful, this snack is a real winner. You can even pair a few slices of cheese with fresh apple slices. Cheese is a protein-rich dairy option, while apples add crunch. This combination is tasty and full of nutrients. Your mom or dad may also like a baked apple with cinnamon for a nighttime snack.
6. Hummus with Veggies
Hummus is made from chickpeas, a great plant-based protein. Dip carrot sticks, cucumber slices, or celery for a crunchy treat. It’s light but filling, perfect for your mom or dad to eat before bed.
7. Protein Smoothie
Blend a scoop of protein powder with milk or a milk alternative. Add half a banana and some spinach for extra nutrients. It’s easy to sip and supports muscle health overnight. This is a great snack to give your mom or dad if they have to take heavy medications at night because the protein and milk will help soothe their stomach.
8. Turkey or Chicken Slices
A few slices of turkey or chicken breast make a lean protein snack. These are low in fat and easy to digest. Roll them with some cream cheese for added flavor and more protein.
9. Edamame
Edamame are young soybeans, high in plant-based protein. They’re easy to prepare by steaming or microwaving. Sprinkle with a bit of sea salt for a savory touch.
10. Milk or Milk Alternatives
A glass of milk or fortified almond milk provides protein. Warm milk can also help with relaxation and sleep. Your mom or dad may also like a cup of hot chocolate made with milk before bed.
If you or an aging loved one are considering 24-hour home care in Kissimmee, FL, please contact the caring staff at Homewatch CareGivers of Dr. Phillips today! (407) 214-2065
Homewatch CareGivers of Dr. Phillips provides exceptional home care for seniors in Clarcona, Pine Hills, Florida Center North, Hiawassee, Lake Buena Vista, Metro West, Dr. Philips, Windermere, Meadow Woods, Lake Nona, Hunters Creek, Buenaventura Lake, Kissimmee, St. Cloud and surrounding areas.