Sleep plays an important role in supporting a healthy lifestyle, and it becomes no less important as we age.
Aging may bring about changes in patterns of sleep, however.
Many of these changes come about due to a natural reduction of melatonin, one of the key internal regulators of sleep. This may lead to fragmented sleep, or, as melatonin levels rise and fall in new patterns over the 24-hour cycle, earlier times for both waking in the morning and going to bed at night.
Older adults, of course, may also develop sleep problems that have nothing to do with aging. These can have a variety of causes and may emerge in the form of a general sleepiness throughout the day, ongoing feelings of irritability, or even an inability to avoid dozing off at unexpected or inappropriate times.
All of these would suggest that your loved one is not getting enough sleep at night – but may not even realize it. They may also be unable to sleep at night even though they feel exhausted. If either of these are the case, it may be worth consulting a doctor.
Even the normal difficulties that people face in trying to fall asleep can result in stress and ill health. Here are a few natural remedies to suggest to your elderly loved one to help address any sleep issues.
Daily habits surrounding sleep may be the most important thing in promoting or hindering rest. Make sure your elderly parent or grandparent goes to bed at regular hours and sleeps in a quiet, isolated, and dark environment. (Going to bed while watching TV, which many of us are guilty of, is definitely to be avoided.)
Also, it's important your loved one avoids alcohol or stimulants like coffee too close to bedtime. For best results, it helps if they incorporate some exercise into their routine, particularly aerobic exercises.
Meditation can help relax the body and mind, reduce stress, and help make it easier to sleep. In many cases, it may also improve the overall quality of sleep. If religious, most traditions offer their followers some form of meditation or contemplative prayer.
Of course, meditation doesn't need to be a religious activity, it can also be pursued in any number of secular contexts.
Simply changing the smell of your loved one’s bedroom may actually make sleep easier and more restful. Most commonly used are lavender, chamomile, and ylang ylang.
Perhaps the easiest way to get started with aromatherapy is to simply put lavender in a sachet under the pillow. Lavender can also be mixed into a bath before bed, with the added benefit that the bath itself may help your loved one relax and go to sleep.
Herbal remedies are as popular as they are ancient, but it’s still important to exercise caution when using them. Just because they are natural, they do not always benefit one’s health, and they may be marketed and/or consumed in doses that can even be harmful.
That said, herbal remedies, such as chamomile and valerian, may improve overall sleep and help your loved one feel refreshed in the morning, more relaxed, and healthier. Such herbal extracts often claim to target the melatonin levels in the brain — the very thing that drops in old age — and are best taken over an extended period of time and under the supervision of a doctor.
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