Natural Solutions for Age-Related Insomnia

Age-related insomnia is an incredibly common complaint, but the idea that fewer hours of sleep are needed as people age is actually a myth. Older people need roughly the same amount of sleep as any other adult, and some older people do well with a bit more sleep than they got when they were young.

Sleep problems that come on after 50 can be related to a wide variety of factors such as changes in lifestyle, diet, lack of exercise, increased stress, adjustment problems, clinical sleep disorders (like apnea), or even some physical diseases.

The first step in dealing with age-related insomnia is to visit a doctor and talk frankly about what is going on regarding your sleep patterns. The doctor will ask some pertinent diagnostic questions and may run blood work or other routine diagnostic tests. Talking to a doctor first is important, since insomnia can sometimes be a symptom of serious clinical depression, cardiac problems, or sleep disorders requiring medical intervention.

In the vast majority of cases however, age-related insomnia is not caused by disease or serious health problems or clinical disorders. Most age-related insomnia is the result of chronic stress, poor diet, bad sleep habits, or lack of exercise. If no underlying disease process is found during the initial check up, doctors generally recommend lifestyle changes that center around something called ‘sleep hygiene’.

Sleep hygiene refers to everything a person does habitually at or just before bedtime. Something as seemingly minor as having too much light in a bedroom can cause age-related insomnia in some people. Even an LED alarm clock can be problematic. Good sleep hygiene can involve taking some or all of the following measures until relief is found:

• Remove all TVs and computers from the bedroom. Maintain low light conditions and keep the room cool, peaceful, and uncluttered.
• Do not work, watch TV, talk on the phone, or use the computer in the bedroom. The bedroom should be used for sleeping only, and all work-related or electronic items should be moved to another room.
• Exercise for at least one half hour per day at least four hours before bedtime. A brisk walk is sufficient. Anything over half an hour is a definite plus.
• Do not drink caffeine after lunch.
• Do not eat a meal right before bedtime.
• Do not use alcohol to get to sleep.
• Do not watch action TV shows or engage in any upsetting or vigorous debate right before bed. Even surfing online can keep you up at night if you routinely do it just before you go to bed. Try listening to soothing music or reading a good book for an hour before bedtime instead.

Many people think that age-related insomnia has to be treated with sleeping pills, but actually, sleeping pills are not a good idea unless insomnia is so bad that it is causing other problems. Even then, pills are a temporary measure. Reliance on sleep medications can lead to a phenomenon called ‘rebound insomnia’, where stopping the medication causes the insomnia to come back worse than before.

If improved sleep hygiene doesn’t help age-related insomnia right away, you can try some natural remedies that are harmless and effective. Some of these include:

• Herbal teas like valerian, chamomile, passionflower or some combination of all three designed especially for sleep. Take the tea about an hour before bedtime with a little honey if desired, and maybe a small starchy snack.
• St. John’s Wort supplements are a natural OTC herbal remedy used to treat anxiety and mild to moderate depression. Taking 3 per day for several weeks can often relieve age-related insomnia that stems from emotional stress or from mild anxiety or depressive disorders.
• Melatonin is another OTC supplement that helps some people drop off to sleep naturally. Take one tablet about an hour before bedtime. Melatonin not an herb, but rather a hormone that regulates the sleep cycle. Melatonin levels drop off dramatically as people age. Melatonin does not make you sleepy like a sleeping pill or an OTC sleep aid. Instead it restores the body’s natural sleep rhythm so you drop off naturally at the appropriate time.
• Hot baths before bed feel great but they actually stimulate the body and can cause wakefulness. A cool shower in the evening can help some people drop off to sleep more quickly than a hot one.
• Try wearing a pair a pair of socks to bed. Socks elevate your overall body temperature, which makes muscles relax and sleep come easier.

If all else fails, ask your doctor for a referral to a sleep clinic. Research in sleep disorders and insomnia has come a long way in recent years. Usually whatever is wrong can be pinpointed quickly and treated successfully.

Related links:

Anti Aging Advice

Anti Aging Secrets