As we age, it is not uncommon to notice changes in our sleep patterns. Seniors usually end up sleeping fewer hours, have problems staying asleep, and get less quality sleep. There can be several underlying factors for these changes, such as mental health issues, chronic illness, and medications.
Not getting sufficient restful sleep does have impacts on overall health, mental well-being, and quality of life. Fortunately, there are several effective and practical solutions to senior sleep problems. Learning more about your different options to get quality sleep can determine what the best sleep aids are for seniors and your specific needs.
Understanding Senior Sleep Challenges
As we age, our circadian rhythms naturally change. Circadian rhythms are our body’s time clock that tells us when we are hungry, when we are sleepy, when to release different hormones, and when we are fully alert.
The body also produces less melatonin, which is made from exposure to sunlight, as many seniors do not spend enough time outdoors. Melatonin helps promote healthy circadian rhythms and better sleep cycles.
Common Sleep Disruptors in Older Adults
In addition to shifting circadian rhythms and less melatonin, other common elderly sleep disruption factors can include:
- Mental health issues: Dementia, Alzheimer’s, anxiety, depression, and other mental health issues affect sleep quality.
- Chronic pain: Having a chronic pain condition can make it more difficult to get a decent night’s sleep, resulting in waking up multiple times throughout the night.
- Medications: Various over-the-counter and prescription medications can affect sleep quality.
- Sleep disorders: Seniors are more likely to experience sleep disorders, including sleep apnea, circadian rhythm disorders, insomnia, and RLS (restless leg syndrome).
- Lifestyle habits: Not having a regular sleep schedule, lack of physical activity, drinking alcohol or caffeine, and taking excessive naps during the day can affect sleep quality.
Sleep Apnea: Recognizing the Risks
Sleep apnea is a condition with pauses in one’s breathing while sleeping, which can last from a few seconds to several minutes. There are two types of sleep apneas:
- Central sleep apnea (CSA): There is an interruption in the signals sent to the muscles that regulate breathing while we sleep.
- Obstructive sleep apnea (OSA): Some type of airway obstruction causes the person to pause their breathing.
Of the two types, obstructive sleep apnea in seniors is more common. According to the National Council on Aging, 56% of seniors 65 and older have a higher risk of developing OSA.
People diagnosed with untreated sleep apnea have higher risks of:
- Cardiovascular problems
- Heart attacks
- Strokes
- Kidney disease
- Mood disorders
- Depression
- Dementia
- Alzheimer’s
- Accidents form a lack of quality sleep
- Sudden cardiac death
Natural Sleep Aids and Lifestyle Adjustments
There are several effective natural sleep aids and lifestyle changes older adults can make to help improve their sleep quality. These changes are easy to implement into your daily routine and soon become a healthy habit, the longer you stick to them.
Natural Remedies: A Gentle Approach
Some of the natural sleep aids for elderly people include:
- Melatonin: Taking a melatonin supplement about half an hour before bed can help make it easier to fall asleep and improve overall sleep quality.
- Magnesium: Taking a magnesium supplement a few hours before bedtime can make it easier for seniors to fall asleep and stay asleep. Magnesium also helps regulate melatonin levels and lower cortisol, a stress hormone.
- Valerian root: Valerian root is a natural remedy for insomnia that can be found as a supplement, tea, or tincture.
- Chamomile: Sipping on chamomile tea about an hour before heading to bed helps alleviate stress and anxiety, making it easier to fall asleep and stay asleep.
- Lavender: The scent of lavender can help some people relax more easily. Use lavender oil in a diffuser about an hour before bedtime, or drink chamomile tea with lavender.
Before using these natural remedies and supplements, always check with your primary healthcare provider to ensure they do not interfere with any other medications you may be taking, and to find out what dose would be best for you.
Lifestyle Changes: Building a Better Sleep Routine
Some of the many different lifestyle changes that promote a better senior sleep routine and improve sleep quality include:
- Lose weight: If you are overweight, losing excess weight can improve sleep quality and reduce the risks of sleep apnea.
- Exercise daily: Moderate exercise and physical activity for at least 30 minutes five times a week can help improve sleep quality.
- Limit alcohol and caffeine: Avoid excessive drinking and stop drinking coffee and other caffeinated beverages about six to eight hours before bedtime.
- Improve your sleep environment: Remove the TV from the bedroom and create a cool, quiet, dark, and comfortable space for sleeping. Use a cooling fan and blackout curtains to improve the space. Ensure your pillows and mattress provide the proper support, and if not, replace them.
- Create and follow a sleep schedule: A consistent schedule improves circadian rhythms and makes it easier to stay asleep longer.
- Regulate your eating and drinking: Avoid eating, snacking, and drinking beverages right before bedtime. You should discontinue all food and drink three to four hours before bedtime, except for sipping on a cup of chamomile tea.
- Limit screen time: You should stop all screen time at least one hour before bed, including tablets, televisions, computer monitors, and smartphones. Instead, read a book, put a puzzle together, or do another activity that helps you relax.
- Destress: It is essential to release stress or anxiety before bed. You can try various relaxation techniques, such as yoga, deep breathing exercises, or meditation.
- Create a bedtime ritual: Have a bedtime ritual where you destress, discontinue screen usage, and start winding down to prepare your body for sleep.
- Reduce bright lights about an hour before bedtime: Lowering light levels at least an hour before bed helps make it easier to wind down and relax.
- Eliminate daytime naps: You should avoid napping entirely during the day. If you must take a nap, limit it to one nap of no more than 20 minutes.
- Spend more time outdoors: Try to spend about an hour in the morning or evening before the sun sets outdoors to help the body produce more natural melatonin.
Medical Sleep Aids: Weighing the Options
When natural remedies and lifestyle changes are not helping to improve your quality of sleep, you could try over-the-counter (OTC) or prescription medical sleep aids. Before starting any type of medical sleep aid, consult with your primary care physician to ensure there are no interactions or potential side effects with other medications or supplements you are taking.
Over-The-Counter (OTC) Options: Proceed With Caution
Many different OTC sleep aids for seniors can help people become drowsy and fall asleep, such as antihistamines and sleeping pills. However, it is vital to be aware of the potential risks, interactions, and effects of using them, like:
- Becoming dependent on them: OTC sleep aids are not meant to be taken long-term. When they are, it is easy to become reliant on them to be able to sleep.
- Tolerance: The longer you take OTC sleep aids, the more tolerant the body becomes, requiring a larger dose to achieve the desired effects.
- Rebound effects: When you discontinue the sleep aid, you can experience rebound insomnia, often much worse than before using sleep aids.
- Interactions with other medications and supplements: Sleep aids can have adverse interactions with other medications and supplements you are taking.
- Potential side effects: All sleep aids have various side effects you could experience. Be sure to review these before starting an OTC option.
Prescription Medications: When To Seek Professional Advice
When all other options for quality sleep are not working, the last option is to talk to your doctor about prescription sleep medications for seniors, such as:
- Ambien
- Lunesta
- Antidepressants
- Benzodiazepines
- Gabapentin
These medications can make it easier to fall asleep, stay asleep, and get the quality sleep you need. However, prescription medications have similar risks as OTC sleep aids and should only be used short-term, not as a long-term solution.
Choosing the Right Sleep Aid: Key Considerations
When deciding which sleep aid is best for you, it is important to take into account your age, any medications or supplements you are taking, any underlying medical or chronic conditions, and the specific type of sleep issue you are having.
Safety and Effectiveness: What Seniors Need To Know
When you want safe sleep aids for the elderly, you should steer clear of OTC and prescription medications. Simply making lifestyle changes could be all you need to do to improve your sleep quality. It is equally important to ensure whatever options you choose are personalized to suit your specific needs. This is why consulting with your doctor is essential.
The Role of a Doctor: Professional Guidance
Getting doctor-recommended sleep aids for seniors is very important because your doctor is familiar with your overall health and any medications or conditions you have. They can recommend the best sleep aids for seniors tailored to address your specific sleep issues and concerns. They also ensure you do not take an OTC or prescription sleep medication that could have an adverse reaction with your current medications and supplements.
Quick Answers: FAQ
- Is melatonin safe for seniors?
- Melatonin is usually safe for seniors when used short-term to address sleep issues.
- What are the dangers of OTC sleep aids?
- Some of the dangers of OTC sleep aids include dependence, tolerance, adverse interactions with other medications and supplements, increased risks of falls, and daytime sleepiness.
- How can you improve your sleep hygiene
- You should have a consistent bedtime, sleep routine, comfortable sleep environment, and discontinue food, beverages, caffeine, and alcohol at the appropriate times.
- When should a senior seek a doctor’s help for sleep problems?
- Seniors should seek their doctor’s help immediately for personalized advice and guidance when they have sleep problems.
Prioritizing Restful Sleep
Getting plenty of restful sleep, between seven and nine hours a night, can be challenging as we age. However, by making some lifestyle changes and using natural remedies, it is possible to establish healthy sleeping habits. Consulting with your doctor is equally important, especially before trying OTC or prescription sleep medications.
Find Assisted Living in Arizona Today
It is easy to find quality care for seniors in Arizona at Haven Health’s assisted living facilities. We offer a wide range of options, amenities, and benefits that promote independent senior living. Arrange a tour at one of our locations to discover your new home today.
Sources:
Curtis, L. (2024). How Does Chamomile Tea Make You Sleepy?
Melatonin: What You Need to Know. (2024).
Sleep Apnea in Older Adults: Diagnosis and Treatment Options. (2024).