As we age, muscle loss, fatigue, and heavy legs become common. But simple bedtime habits—especially eating the right foods—can help. “It’s not about big changes,” the article says. “It’s about small, intentional steps.”

Instead of relying on supplements, focus on natural, affordable foods. Protein-rich snacks like Greek yogurt, cottage cheese, or a handful of nuts before bed “nourish muscles and encourage repair overnight.”

Sarcopenia, the age-related loss of muscle, affects mobility and energy. But eating the right foods before sleep helps turn rest into recovery.

Bananas and almonds, rich in magnesium and potassium, support deeper sleep and reduce leg cramps. “These foods support your body’s natural ability to restore itself during sleep.”

Hydration matters too. A small glass of water or herbal tea improves circulation without disrupting sleep.

This consistent bedtime routine can improve strength, energy, and independence—even after 60.