10 Best Natural Sleep Remedies For Elderly People That Works!

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Best Natural Sleep Aid for Elderly People
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There is nothing better than a good nights sleep and here are some best natural sleep remedies for elderly people. Deep-sound sleep will get you waking up with more energy and freshness. Apart from that, it can improve your memory, decision making, learning, creativity etc. Insufficient sleep has been connected to diabetes, obesity, stroke and heart diseases. Here in this article, we will discuss 10 Best Natural Sleep remedies for elderly people.

10 Best Natural Sleep Remedies For Elderly People

As we age, we change and so does our sleep patterns, National Sleep Foundation has stated that about 44% of the elderly people experience some kind of sleep issues at least a few nights in a week.  Waking up a few times in the night is natural for senior citizens but when they find it hard to actually fall asleep or have a condition when they are tired all day due to lack of sleep, there are natural ways to get a steady sleeping cycle.

Best Natural Sleep Aid for Elderly People

Despite people knowing the importance of quality and quantity of sleeping no one seems to give it much of a thought.

Before starting on any remedies, keep this in mind, “ good sleep begins with good habits and good sleeping practices”.

If you are reading this natural sleep remedies for elderly people article for yourself or to help a loved one- instead of going through physical and mental health issues such as sundowning, dementia, and Alzheimer’s disease. and surrendering what is left of your life to medicines and endless visits to doctors clinic, start today. We can help.

Common Causes of Sleep Problems in Elderly People

Here are some sleep-related problems that occur as part of the ageing process:

  • Underlying Health Issues

Older people are at an increased risk for arthritis, chronic pain, periodic limb movements, acid reflux, obstructive sleep apnea, and other ailments, all of which can alter sleep patterns which can cause havoc on their sleep schedule.

  • Changes in your Schedule

Life after retirement can sometimes be relaxing, this can put you at risk of insomnia. You may sleep during the daytime. Sleeping at daytime can be very bad for your health and thereby disrupt your natural sleeping cycle. My natural sleep remedies for elderly people article suggest you not to sleep during daytime.

  • Less exercise

People naturally tend to become less active as they age, hence regular exercise is very important for proper sleep.

  • Stress and worry

Stress and worry is a major factor that affects sleep. Always remember” worry doesn’t do you any good but only make the situation seem worse”. Stay positive and try these natural sleep remedies for elderly people to resolve all your sleeping issues.

Best tips for better sleep in elderly

10 Best Natural Sleep Remedies for Elderly People

I have listed out 10 Best Natural Sleep remedies for elderly people. Here I have included various natural ways to improve sleep including supplements, remedies, and food habits. Here are some Natural tips for better sleep;

  • Limit caffeine and alcohol.
  • Set a sleep schedule.
  • Skip daytime naps.
  • Keep a journal, this allows you to track your sleep cycle.  
  • Exercise at least four hours before bedtime.
  • Try relaxation exercises
  • Remove your clock, keeping a clock in the room adds pressure and anxiety says sleep expert Gehram.
  • Use your bed only for sleep and sex.
  • Don’t lie awake in bed.

Foods to Prevent Sleep Problems in Elderly People

Taking care of your food menu can help you get a night of better sleep. Here are some natural sleep remedies for elderly people by changing the food habit.

  • Have Nutrient-Rich Fruits:

Fruits such as Bananas, Cherries, apples, apricots, peaches etc are excellent promoters of sleep as they contain, melatonin and magnesium.

  • Lean Proteins and complex carbs:

These are excellent carriers of tryptophan a promoter of sleep, don’t have too much protein but include foods that contain calcium, magnesium, phosphorus, silicon, and potassium, all of which are good sleep promoters.

  • Good Fats: 

Unsaturated fats are great for your overall health, include walnuts, almonds, cashews,  avocados, peanut butter, pistachios etc in your diet. They promote muscle relaxation and hence better sleep at night.

Avoid too much liquid food before bed, as this can cause you to wake up and they find difficulty to fall back asleep. Also, avoid greasy or spicy foods, excessive sweets,  alcohol etc.

Here are other natural sleep remedies for seniors that you can try without worrying about side effects:

  • Melatonin supplements

Melatonin is a hormone that is produced naturally in our body by the pineal gland. It plays a vital role in regulating circadian rhythms, which includes our sleep and wake cycle.  When melatonin is high in the blood you fall asleep. Melatonin has been used as a natural sleep supplement healthy individuals as well as in though that have a problem falling asleep. The is the closest one can get to a natural remedy.  

Dosage

Any supplement is not safe for long-term use,  according to studies melatonin must be taken moderately, about 0.1 to .3 milligrams would do the job.

You can get various melatonin supplements in the market but do ask the help of your doctor in choosing the right on for you.

  • Valerian

Valerian is a herbal extract which is used widely for insomnia and anxiety. Though there is no 100% guarantee, studies do suggest that valerian may reduce the time needed to fall asleep and improve the quality of sleep. There has been no report of addiction or side effects to this natural sleep supplement but here to get the advice of a doctor for known the right dosage for you.  

  • Chamomile

You must have definitely come across chamomile, chamomile is a natural supplement that is famously used as a  tea. This remedy has been used for centuries. Apart from just a sleep inducer this natural sleep remedy also has various inflammatory and anti-bacterial properties. There are various chamomile teas out there- German, Roman etc. Roman chamomile has a bitter taste and is taken in the form of tincture while German chamomile is best taken as a tea. I personally love the tea version.

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  • 5-hydroxytryptophan (5-HTP)

A derivative from amino acid tryptophan, 5-HTP  is used to boost serotonin and melatonin in the body, both of which are associated with sleep cycles. The remedy has also been proved to reduce symptoms of depression and anxiety. Though it’s a natural remedy, do consult a doctor before picking a supplement of your own.

Final Thought

If you can control your sleeplessness with natural remedies, that’s the best you can do for yourself. Over the counter sleeping pills contains various addictive elements that can lead to severe sleep issue when stooped.

Try these natural sleep remedies for elderly people to getter better sleep. Better sleep leads to better health.  Let us know how these remedies helped you. Stay healthy, stay happy!

Angeline is a registered dietitian currently working in research. She have participated in many public health programs organised by WHO, and other health organisations around the world. She studied in North Ireland and in the USA to complete a BSc in Human Nutrition from Ulster University. She then went on to complete my PhD focusing on diet, exercise, weight management and more recently completed a postgraduate diploma in dietetics. She enjoy walks on the beautiful north coast of Ireland and is passionate about providing evidence-based nutrition advice for the general public. You can connect with her any time for a health advice.

2 COMMENTS

  1. Hi Angeline! I appreciated reading your article “Best 10 Natural Sleep Remedies for the elderly”. I am 69 yrs. old and have had sleep issues most all my life. However, as I’ve gotten older, they seem to have gotten worse! I have tried many of the “natural” sleep aids, (i.e. Valerian, Melatonian, various combinations of things like Magnesium, L. Theanine, Gaba, Passion flower, etc.) with no positive results. In the past, I have used prescription sleep aids, but the side effects are so horrible and addictive, that I simply do NOT want to go there again!! I do yoga classes 2-3 times a week, eat healthy, drink plenty of water, etc. so I know I’m doing some things right. Still, sleep alludes me. Most recently I have been taking OTC sleep meds, but I don’t want to continue using them. Can you please advise me?

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