The Best Sleep Aids for Seniors: Finding Restful Nights

One of life’s ironies is that just as we are entering retirement and have more time, nature plays a trick on us and offers us less and poorer-quality sleep. As we grow older, sleep becomes less consolidated. We wake up more often at night and nod off more often during the day.

About 1 in 4 adults in the United States develops symptoms of insomnia each year. In most cases, these are short-lived, caused by things like stress or illness. But 1 in 10 adults is estimated to have chronic insomnia, which means difficulty falling or staying asleep at least three times a week for three months or longer. In this blog, we’ll look at some of the available sleep aids for older adults, including natural remedies and medical options, that can help optimize sleep.

Understanding sleep challenges for seniors

Before we dive into sleep aids, it’s important to understand some common sleep problems that older adults face:

1. Changes in sleep patterns: Aging can change our body clocks, making us feel sleepy earlier and wake up sooner.
2. Health issues: Chronic pain, anxiety, depression and conditions like arthritis or heart disease can disrupt sleep.
3. Medication side effects: Some medications can affect how well we sleep, leading to insomnia or tiredness during the day.

Lifestyle changes can help improve sleep

If your sleep is generally restful but occasionally experience restless nights of sleep. Here are some tips for healthy sleep for you to consider:

• Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on the weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often, we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these twelve tips, this should be it.

• Don't exercise too late in the day. Try to exercise for at least thirty minutes on most days but not later than two to three hours before your bedtime.

• Avoid caffeine and nicotine. Coffee, colas, certain teas and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal. Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.

• Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.

• If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over the counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening.

• Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.

• Relax before bed. Don’t over schedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

• Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.

• Make your bedroom dark, cool and gadget-free. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep.

• Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.

• Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.

When to seek help

If you’re having ongoing problems sleeping, first visit your health care team to rule out any physical problems (like a thyroid imbalance, chronic pain or sleep apnea) or a psychological issue such as depression that might require separate treatment.

Natural sleep aids

Melatonin

Melatonin is a hormone naturally produced by our brain that helps with sleep initiation. As we age, our bodies produce less melatonin, which can lead to sleep issues. Taking melatonin supplements can be safe for short-term use. A dose of 0.5 to five mg about an hour before bed can help improve sleep quality.

Herbal remedies

There is not great scientific data supporting the effectiveness of herbal remedies. My approach would be if it works for you, then it is fine, especially if you are hesitant about prescription sleeping pills.

• Chamomile: Drinking chamomile tea before bed can help you relax. It’s non-habit forming and can ease anxiety.

• Valerian root: This herb is often used to help with insomnia and can be found in tea, tincture, or capsule form.

• Lavender: The scent of lavender promotes relaxation. Using lavender oil in a diffuser or as part of your bedtime routine can create a calming atmosphere.

Medical sleep aids

Sometimes, seniors may need medical help to sleep better. Always talk to your healthcare professional before starting any medication. Here are some common medical sleep aids:

• Prescription sleeping pills: Medications like Ambien or Lunesta can be helpful for short-term insomnia. However, they may have side effects in seniors which can include increased risk of fall, dependency and daytime grogginess. Newer sleep medications like daridorexant, lemborexant, ralmelteon and sevorexant are associated with fewer side effects, particularly in terms of daytime sedation.

• Antidepressants: Low doses of certain antidepressants, like trazodone, can help improve sleep, especially if anxiety or depression is involved.

• Anti-anxiety medications: For anxiety-related sleep issues, doctors might prescribe medications like benzodiazepines. These should be used carefully to avoid dependence and increase risk of fall.

• GABA supplements: GABA is a natural compound that helps promote relaxation and improve sleep. More research is needed to confirm how effective its effectiveness. 

Cognitive Behavioral Therapy for insomnia (CBT-I)

CBT-I is considered the most effective treatment for people with chronic primary insomnia. It is a structured program that helps people change their thoughts and habits related to sleep. Studies have found that CBT-I. is as effective as using sleep medications in the short term and more effective in the long term. Ideally, this should be done in conjunction with a certified sleep therapist. If you cannot find a provider, CBT-I instruction is easy to access online. Sleepio is another reputable app. If you are self-motivated, you can also check out Insomnia Coach, a free app created by the U.S. Department of Veterans Affairs that can be used by anyone.

Conclusion

Finding the right sleep aid for seniors can greatly improve their quality of life. By exploring natural remedies, making lifestyle changes and consulting healthcare physicians, when necessary, seniors can achieve better sleep and overall well-being. Remember, a good night’s sleep is vital not just for physical health, but also for mental and emotional wellness!