In these settings, melatonin is considered the preferred pharmacological option for elderly patients. It is also an option for patients who are blind and suffer from non–24-hour sleep–wake rhythm disorder, given evidence supporting circadian entrainment.
Avoid too much stimulation, such as violent TV shows or computer games, before sleep. Practice relaxation techniques at bedtime. Do not watch television or use your computer, cell phone, or tablet in the bedroom. Try to go to bed at the same time every night and wake at the same time each morning.
A variety of processes may interfere with sleep and wakefulness in the elderly. Among them are acute and chronic medical illnesses, medication effects, psychiatric disorders, primary sleep disorders, social changes, poor sleep habits and circadian rhythm shifts.
In elderly individuals, sleep‐maintenance insomnia and early awakening are more common complaints than sleep‐onset insomnia; this is likely due to the age‐related changes in sleep architecture and circadian rhythm described above.
Eat lighter meals at night and at least two hours before bed. Stay active, but exercise earlier in the day. Take a hot shower or bath at the end of your day. Avoid screens one to two hours before bed.
Sleep Changes in Older Adults. Most healthy older adults aged 65 or older need 7-8 hours of sleep each night to feel rested and alert.
There are several pharmacological options available for use in older patients with insomnia. Pharmacological treatments are primarily classified as benzodiazepine sedatives, nonbenzodiazepine sedatives, melatonin receptor agonists, antidepressants, and orexin receptor antagonists.
Cherries
Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin.
1. Melatonin. Melatonin is a hormone your body produces naturally that signals to your brain that it's time to sleep ( 9 ). Time of day influences this hormone's cycle of production and release — melatonin levels naturally rise in the evening and fall in the morning.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
Melatonin is generally regarded as safe for seniors by physicians and pharmacists because its side effects are mild, it's not habit forming, and it does not cause withdrawal symptoms if you stop taking it suddenly.
Doses of melatonin between 1 mg and 6 mg appear to be effective for improving sleep in older adults; however, further studies are needed to find the optimal minimum effective dose.
While a 30- to 90-minute nap in older adults appears to have brain benefits, anything longer than an hour and a half may create problems with cognition, the ability to think and form memories, according to the study published in the Journal of the American Geriatrics Society.
If you nap in the morning, the sleep consists primarily of light NREM (and possibly REM) sleep. In contrast, napping later in the evening, as your sleep drive increases, will comprise more deep sleep. This, in turn, may disrupt your ability to fall asleep at night. Therefore, napping late in the day is discouraged.
Boredom, depression, chronic pain and/or nutritional deficiencies can be some of the underlying causes that account for excessive daytime sleeping. Medications can also be a problem.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.
If you wake up at 3 a.m. or another time and can't fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia.
Get out of bed and do something relaxing that might make you feel drowsy — like reading or playing a repetitive game like Sudoku. Keep the lights low and go back to bed after 30 minutes or so (or sooner if you start feeling sleepy). Avoid technology, like phones, computers, or TV.
Gamaldo recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble. Though there isn't much scientific proof that any of these nighttime drinks work to improve your slumber, there's no harm in trying them, Gamaldo says.
Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.