Ashwin Lewis
Sleep is an essential part of our lives, and as we age, we tend to experience less and poorer-quality sleep. Seniors may find themselves waking up more often at night and nodding off more during the day. Luckily, there are many natural and medical sleep aids that can help seniors get a good night's rest. From melatonin supplements to lavender oil, and even prescription medications, there are a variety of options available to help seniors improve their sleep quality and overall well-being. However, it is important to carefully evaluate the use of medications and substances that can interfere with sleep, such as caffeine and alcohol, and to consult a healthcare professional before starting any new sleep aid regimen.
| Characteristics | Values |
|---|---|
| Natural sleep aids | Warm milk, chamomile tea, tart cherry juice, lavender, magnesium, melatonin, melatonin supplements, CBD products, valerian root |
| Non-pharmacological treatments | Cognitive behavioural therapy for insomnia (CBT-I), meditation, sleep apps (Sleepio, Insomnia Coach) |
| Prescription sleeping pills | Ambien, Lunesta, daridorexant, lemborexant, ralmelteon, sevorexant, trazodone |
| Lifestyle changes | Avoiding working out within two hours of bedtime, limiting caffeine and alcohol intake, avoiding daytime napping, reducing exposure to light before bed |
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What You'll Learn
Melatonin supplements
Melatonin is a hormone that is naturally released in the brain by the pineal gland about four hours before we feel sleepy. Its production is influenced by exposure to light, with the pineal gland's melatonin production being inactive during daylight hours and increasing after nightfall or when staying in dark environments for long periods. However, unnatural light exposure from sources like phones, laptops, or TVs can prevent the release of melatonin, making it difficult to fall asleep.
While melatonin is generally regarded as safe for seniors due to its mild side effects and non-habit-forming nature, it is always advisable to consult with a healthcare provider before taking any supplements, especially if you have existing health conditions or are taking medications that may affect your sleep or alertness. Additionally, melatonin should not be the first or only solution considered for improving sleep; implementing lifestyle changes and adopting good sleep hygiene practices are crucial steps as well.
Research on the effectiveness of melatonin in treating insomnia in elderly patients has yielded mixed results. While it has been shown to have a statistically significant impact on sleep latency, the effect on total sleep time and quality is generally considered small or nonsignificant. However, melatonin is considered the preferred pharmacological option for elderly patients with certain sleep disorders, such as rapid eye movement sleep behaviour disorder, which is associated with Parkinson's disease or Lewy body dementia.
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Reducing screen time
As people age, changes in sleep patterns and an increase in sleep disorders can make getting a good night's sleep more challenging. Seniors often experience insomnia, frequent awakenings, and non-restorative sleep. While there are pharmaceutical and non-pharmaceutical sleep aids available, reducing screen time is a simple yet effective way to improve sleep quality in seniors.
The Impact of Screen Time on Sleep
Prolonged screen exposure before bed can worsen sleep issues in older adults. The blue light emitted by screens interferes with natural sleep patterns by suppressing the production of melatonin, a hormone essential for sleep regulation. This can delay the onset of sleep and disrupt circadian rhythms, leading to a restless night's sleep.
Benefits of Reducing Screen Time
Tips for Reducing Screen Time
- Set a time limit for screen use during the day or schedule a specific time when internet access is turned off, especially in the hours leading up to bedtime.
- Gradually reduce screen time while simultaneously introducing new activities to avoid distress or confusion.
- Prioritize sleep hygiene practices, such as limiting screen exposure before bed to create a calming atmosphere that aids relaxation.
- Consider joining a retirement community that promotes healthy sleep habits through structured routines and programs, including the reduction of screen time.
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Herbal remedies (e.g. valerian root, lavender)
Valerian root is a popular herbal sleep aid that has been used since ancient Greece and Rome. It is available in tea, capsules, tinctures, and tablets, and can be purchased without a prescription. Valerian root may help improve sleep and reduce anxiety, but it is not advised as a long-term treatment for insomnia. It is considered a safer alternative to prescription sleep aids, but it is not closely monitored by the FDA, so additional care should be taken to purchase reputable products.
Lavender, specifically Lavandula Angustifolia, is another herbal remedy that has been proven to aid sleep. It can be used in various forms, such as essential oils, bath salts, eye masks, pillow mists, or dried lavender sachets placed with bedsheets. Lavender is rapidly absorbed through the skin, so applying 2-3 drops of essential oil to the temples or soles of the feet is an effective method. It can also be sprayed on pillows or used as a room mist, but it should not be ingested or applied to open wounds or eyes. Pregnant or breastfeeding women should consult their doctors before using lavender products.
A clinical trial found that college students with self-reported sleep issues who practiced good sleep hygiene and inhaled lavender essential oil demonstrated better sleep quality and felt more refreshed upon waking than those who practiced sleep hygiene alone. This supports the finding that lavender has sedative and hypnotic properties.
In addition to valerian root and lavender, other natural sleep aids include warm milk, chamomile tea, and tart cherry juice. While there is limited scientific proof of their effectiveness, they are harmless to try and can be recommended to patients seeking treatment without side effects or drug interactions.
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Prescription medication (e.g. Ambien, Lunesta)
Prescription medication can be a good solution for seniors struggling with sleep. Two of the more popular medications are Ambien (zolpidem) and Lunesta (eszopiclone).
Ambien
Ambien is a sedative or hypnotic (sleep-producing) drug that is prescribed primarily for the treatment of insomnia. It affects chemicals in the brain that may be unbalanced in people with sleep problems. The immediate-release tablet is used to help you fall asleep when you first go to bed. The extended-release form, Ambien CR, has a first layer that dissolves quickly to help you fall asleep, and a second layer that dissolves slowly to help you stay asleep. Your doctor will determine which form of Ambien is best for you. It is important to note that Ambien may impair your thinking or reactions and can cause allergic reactions, so it is important to consult a doctor before use.
Lunesta
Lunesta is a CNS depressant that can be used to improve sleep maintenance and reduce sleep latency. It works by increasing the activity of a natural chemical in your brain called GABA (gamma-aminobutyric acid), which helps you relax and may make it easier to fall asleep. Lunesta is available as a brand name product or as generic eszopiclone. It should be stored at room temperature and taken as prescribed. Like Ambien, Lunesta can also cause allergic reactions and impair your thinking or reactions, so it is important to consult a doctor before use.
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Cognitive behavioural therapy
CBT-I involves cognitive restructuring, which aims to change inaccurate or unhelpful thoughts about sleep. It also includes behavioural interventions such as stimulus control, sleep restriction, and relaxation techniques to establish healthy pre-sleep habits. These techniques can help individuals fall asleep faster, stay asleep, and feel more rested during the day.
CBT-I is particularly effective for older adults with co-morbid insomnia and osteoarthritis, as it can improve sleep and decrease pain. It is also tailored to patients with cardiovascular disease. The treatment can help reduce hypnotic use by older patients and improve sleep patterns.
Due to the high demand for CBT-I, new formats such as digital applications, group therapy, and self-help options have been developed to increase accessibility. These alternatives allow more people to benefit from CBT-I and improve their sleep without the need for medication.
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Frequently asked questions
Some natural sleep aids that seniors can use include valerian root, lavender, melatonin, magnesium, and chamomile tea.
Some medical sleep aids that seniors can use include prescription sleeping pills like Ambien or Lunesta, antidepressants like trazodone, and CBT-I (a structured program that helps people change their thoughts and habits related to sleep).
The side effects of medical sleep aids for seniors can include an increased risk of falls, dependency, and daytime grogginess. It is important to consult a healthcare professional before starting any medication.
Some lifestyle changes that can help seniors sleep better include avoiding screens before bed, reducing caffeine and alcohol intake, and establishing a bedtime routine.
About 1 in 4 adults in the United States develops symptoms of insomnia each year. Of these, 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.
