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Tips For Older Adults To Get Adequate & Good Sleep Without Taking Sleeping Pills

People who have aged in the recent years will probably agree that they have gradually been finding it hard to fall asleep and tend to wake up rather early. These are just one of the many side effects of ageing and make it seem as if older people do not require as much sleep. On the contrary, older people need as much as or perhaps even more sleep than younger people. They are just not able to get some deep and refreshing sleep due to the changes that have occurred in their brain.

Fortunately, older people can improve their sleeping pattern and get more sleep than they are currently are by doing the following.

Urinate More Than Once
With age, the amount of antidiuretic hormone produced in the human body decline, so the kidneys do not make as much urine. That is why many older people develop nocturia and have to go visit the loo multiple times in one night. Therefore, no fluids should be consumed 2 hours before bedtime, salt intake during the day should be cut back, and it is best to urinate as much as possible before heading to bed.

Increase Exposure To Sunlight
Melatonin, the sleep hormone, is also not adequately produced in older adults. Humans generally get melatonin from exposure to bright sunlight. However, adults who are 55 years old or older may also ask their doctor for a melatonin prescription or undergo light therapy.

Avoid Sleeping Pills
Even though sleeping pills can effectively help an older individual sleep, the next day they are likely to feel confused, constipated, drowsy and experience urinary retention. These are just some of the side effects of these drugs. Any natural sleeping remedy that contains Valerian root would be a healthier alternative.

Do Moderate Exercise Between 4 PM & 7 PM
Moderate exercise is another natural remedy that can help older people get better and more sleep. However, it will only help if they exercise between 4 PM and 7 PM. The closer to bedtime the better. Even gardening or walking, or any such activity, for 20 to 30 minutes should be enough and will prove to effective.

Relax Before Bedtime
Certain nighttime rituals, such as taking a warm bath or shower, can help calm your mind, help your body relax and sooth you. Older people who feel they are flexible enough may even find yoga before bedtime helpful.

Maintain An Environment That Promotes Sleep
Cavemen apparently never experienced trouble sleeping since they slept in caves that used to be cool, dark and quiet. That is what bedrooms should also be like to promote sleep effectively. Not just for older people but for everyone, the temperature in the bedroom should be thermally neutral, ideally between 18.5 degree Celsius and 20 degree Celsius. This way, they will be able to sleep comfortably without feeling too cold or warm.

Not being able to fall asleep and not being able to sleep long enough becomes quite natural as people begin to age. This is not something that can be avoided, but older people can still ensure that they get adequate and good sleep by trying all of the above.

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