Insomnia is a common condition faced by many of all ages. Research has shown that about one third of adults in the United States receive less than the recommended amount of sleeping hours, which is at least seven hours of sleep each night.
For seniors, lack of sleep can also pose certain side effects that can be dangerous for them. Seniors who do not want to use medication such as sleeping pills for their insomnia, can resort to natural sleep remedies to improve their quality of sleep. In this article, we share three natural sleep remedies for the elderly here.
Consuming Valerian Root
Studies have shown that valerian was associated with improved sleep. However, it is to be noted that the quality of evidence was low and there was still significant variability amongst the studies.
If desired, one can choose to consume valerian in the form of a capsule, tablet, tea, or tincture. You can opt to speak to a herbalist prior to consuming valerian, but a typical dosage amount would be around 400 to 900 milligrams before bedtime.
Engaging in physical activity regularly can help to boost the mood, fitness levels, and well-being for your loved ones, as well as helping them to get a better rest at night. Studies have shown that if individuals dedicate 150 minutes of their time each week to exercise, the participants have significantly improved symptoms of insomnia and reduced anxiety and depression.
The NSF recommends individuals to take part in low impact fitness activities such as swimming, yoga, or walking. Exercising in the outdoors also helps to expose one’s body to natural light, which is a key factor in establishing a good sleep-wake cycle.
To receive maximum sleep results, your loved one may benefit from participating in an exercise activity in the morning or afternoon instead of the evening. Throughout the day, this would allow their body temperature to rise and fall at the perfect time before sleep. Boosting fitness and well-being through regular exercise also reduces depression and anxiety which can affect quality of sleep.
Good Sleep Hygiene
What exactly is sleep hygiene? Sleep hygiene refers to the activities and routines a person engages in around bedtime. With good sleep hygiene, this can help to boost your loved one’s chances of receiving uninterrupted, consistent sleep.
To increase the likelihood of having good sleep hygiene, they can deploy the following means:
- Stick to a consistent bedtime routine. This means going to bed and waking up at the same time each day, even on the weekends.
- Avoid using laptops, cellphones, televisions and screens at least one hour prior to bedtime
- Keep their bedroom quiet and dark with thick curtains, blinds, dimmed lights, or even using eye masks and earplugs.
- Ensure that blankets, pillows, and mattresses are comfortable to their liking
- Avoid consuming nicotine, caffeinated beverages and alcohol in the evening
- Have a warm shower or bath two hours before bedtime
- Refrain from consuming big meals at late hours
Senior Living Programs at Discovery Village At Alliance Town Center
There are many other natural sleep remedies your loved ones can use to receive better quality of sleep at night in order to stay healthy. This is especially important for your loved ones who are staying alone as they have to be physically well to take care of their own needs. If you are worried about your family members staying by themselves, Discovery Village At Alliance Town Center offers a variety of senior living options your loved ones can live in and be taken care of by our health professionals whilst retaining their independence. Contact us to learn more about our programs today!