GLOBAL HEALTH AGING

You may already know that sleep is essential, especially for aging adults. But believe it or not, almost 40% of adults over 65 years depend on five or more medications to help them sleep at night. Unfortunately, most medications can pose health risks like constipation, diarrhea, dry mouth, headache, muscle weakness, and various digestive problems. One of the best ways to tackle lack of sleep at night is to employ home remedies. So, do you or your senior loved one struggle to sleep at night? Here are some remedies you can try.

1. Add sleep-promoting foods to your dinner

There are various foods that studies have shown can help the body relax and induce sleep at night. Foods like almond, turkey, kiwi fruit, tart cherry juice, fatty fish, walnuts, and white rice, have all been proven to promote healthy sleep at night. Eating these foods before bedtime can make you less reliant on over-the-counter sleep medications. You can include a cup of chamomile tea or passionflower tea in your meals. You can also add a few cbd oil drops to your preferred tea to induce more sleep. Milk or plain yogurt has also improved sleep in older adults when you pair them with exercise, so keep this in mind. And this leads to the next point. 

2. Exercise

Exercise boosts overall health, but it also aids in promoting sleep at night. The right exercise will depend on the state of your body or your overall health. For older adults, moderate exercise like taking regular walks can significantly reduce stress, relax the body, and help you sleep better at night. You can speak to your doctor or sign your loved one up for fitness programs designed specifically for older people. 

3. Keep the same sleep schedule every day

Another great way for seniors to sleep better at night is to keep the same sleep schedule every day. Set a particular bedtime and stick to it. This way, your body will adjust to your schedule and prepare itself to rest at bedtime. Next, create and stick to a bedtime routine. Find soothing activities you can engage in right before bed, like reading, taking a quick shower, or listening to calming music. These activities will cue your brain that it’s time to sleep, and your body will prepare to wind down. You might also want to avoid taking too many naps during the day, especially if doing so throws off your sleep cycle. 

4. Keep distractions away from your sleep area

From your TV to your phone and other devices, limit the distractions in your bedroom as much as possible. By not using your computer or watching TV while in bed, your brain will associate your bedroom or sleeping area with only one activity— sleep. Also, ensure that your bedroom is quiet, dark, comfortable, and cool enough for sleeping. You can also use earplugs, a sleep mask, or a sound machine to enhance sleep quality, so keep this in mind.