Are you sleeping enough or getting good-quality sleep? If not, you're not alone. According to the Cleveland Clinic, nearly 70 million Americans are sleep-deprived.
Unfortunately, sleep deprivation can adversely affect your physical and mental health. It can also compromise your safety and make performing daily tasks harder.
Having a good night's rest is particularly important for seniors. Chronic poor sleep can increase your risk of developing age-related health conditions.
Many natural sleep aids help reduce sleep deprivation. After years of use, they've shown to be an effective and safe alternative to prescription medications. This article reviews a few well-known ones.
Sleep aids help people fall asleep and stay asleep. They fall into two categories: natural, herbal sleep remedies and synthetic prescription or over-the-counter sleep medications. Both of these:
According to the Sleep Foundation, many people prefer natural options because they usually have fewer side effects. They also lower addiction risks.
People have been using natural sleep aids for centuries. Many of them, listed below, are still considered natural insomnia solutions today.
The pineal gland releases the hormone melatonin in response to darkness. It assists with your circadian rhythms, which are the physical, mental, and behavioral changes occurring within your body in a 24-hour cycle.
Due to melatonin's effectiveness, it often tops the list of best sleep supplements.
Next-day drowsiness is common among adults 65 and older with melatonin use. Lowering the dosage is best.
Seniors with dementia should avoid taking it, as it can increase the risk of side effects. It also isn't recommended for individuals having long-term sleep issues.
Valerian root is a medicinal herb used for centuries to improve sleep quality. It reduces symptoms of insomnia and anxiety. It's generally safe for seniors as a short-term sleep aid.
Suggested dosages are usually between 300 and 600 mg daily. It works best when taken 30 minutes to two hours before bedtime for no longer than six weeks.
Possible side effects include upset stomach and dizziness. Valerian can also interact with supplements and certain medications.
Chamomile is a calming herb that can help improve sleep and reduce anxiety. It's also used for other health issues such as hay fever, muscle spasms, and inflammation.
Chamomile is generally considered safe and gentle. However, some people do experience side effects, including allergic reactions, nausea, and vomiting. It can also interact with other drugs such as blood-thinning medications.
Lavender is a fragrant herb with calming properties. Lavender oil is commonly used to assist with sleep issues. It's usually applied topically or used for massages and aromatherapy.
Its components interact with the brain and nervous system to help you relax. According to a study published in Holistic Nursing Practice, lavender was associated with improved sleep quality before the occurrence of insomnia or other sleep disorders.
Passionflower is a vine found in the southeastern United States, and Central and South America. It helps improve sleep quality and can increase total sleep time. It is often combined with other calming herbs such as valerian root to enhance its effectiveness.
Side effects of passionflower include the following:
Glycine is an amino acid the body produces that is also found in certain foods such as meat, dairy, and legumes. Although it helps the body create flexible cartilage, it can also improve sleep quality and reduce daytime sleepiness.
Glycine dosages of no more than 6 grams for four weeks are usually safe for most people. However, an upset stomach could be a possible side effect.
L-theanine is an amino acid that isn't produced by the body like glycine. It is mainly found in tea and some mushrooms.
Its effect on brain cells involved in sleep can help you relax before going to bed. L-theanine taken before bed can help you sleep more easily and deeply by reducing anxiety.
Side effects of L-theanine include nausea, upset stomach, and irritability.
Cannabidiol is a less conventional natural sleep aid. There is no definitive proof that it helps improve sleep. However, its calming properties could impact sleep duration.
Its effects can vary and it can also interact with other medications.
Kava is a tropical shrub from the South Pacific islands. It's traditionally used to promote relaxation and sleep. Ironically, it's also known to enhance well-being and elevate mood.
Daily dosage recommendations for adults are usually between 60 to 250 mg. However, there are safety concerns associated with long-term use. Individuals can experience breathing difficulties and liver and kidney damage.
Could your bedtime habits be the reason for your restless nights? A good night's sleep often begins with creating a cozy sleep environment. Ensure your room is dark, quiet, and at a comfortable temperature.
Having a sleep schedule where you go to bed and wake up at the same time every day can regulate your body. It also helps to have a bedtime routine that involves any one or more of the following:
You should also avoid screens and certain foods before bed. However, if even these sleep improvement methods don't work, you may want to introduce natural sleep aids as part of your daily regimen. A conducive sleeping environment can enhance their effectiveness, while relaxation techniques such as meditation and yoga can complement their use.
Before starting any supplement, consult your physician, especially if you have existing health conditions. Also, verify the quality of any product you take, as the US Food and Drug Administration (FDA) does not regulate herbal supplements.
Natural sleep aids can help improve the quality and duration of your sleep cycle. They are a better alternative to synthetic medications as they have fewer side effects and addiction risks. However, the last thing you may want is to incorporate another supplement into your medication regimen.
The medication management provided at Bell Oaks Place Assisted Living could help with this. Our private apartments are an ideal setting to create a conducive sleep environment. Don't continue sacrificing quality sleep.
Schedule a tour of our community in Newburgh, IN, today!