Tossing and turning, feeling tired throughout the day, and waking up multiple times at night are signs that your sleep quality may be suffering. While it’s common to feel tired as you age, it is not normal; with nearly 70% of older adults experiencing chronic sleep problems, it is easy to see why this is a common misconception.
Fortunately, there are simple changes you can make to optimize your sleep for better health. In this article, we will take a closer look at how aging can affect your sleep, provide sleep tips, and a list of supplements for sleep so you can make informed health decisions that favor your longevity.
Why is sleep important for older adults?
Restful sleep is important for whole body health. Not sleeping long enough or having poor sleep quality leads to sleep deficiency, which increases the risk of injury, illness, cognitive decline, and even mortality.
How does aging affect sleep?
Aging can affect your sleep cycle in various ways, including:
- Excessive daytime sleepiness
- Napping for longer periods or more frequently
- Difficulty staying awake into the evening hours
- Insufficient REM sleep
- Frequent nighttime waking
- Sleeping and waking at earlier times (phase advance)
Why does aging affect sleep?
Poor sleep in older adults is caused by many things, including:
- Physical discomfort
- Hormone changes
- Medications
- Poor sleep habits
- Underlying health conditions
- Frequent nighttime urination
Studies indicate that up to 80% of adults over age 60 wake two or more times per night to urinate – a condition known as nocturia.
What causes nocturia?
Hormone changes are a common cause of nocturia in older adults. Melatonin, cortisol, and vasopressin are a few of the hormones that allow us to sleep for 6-8 hours per night without waking up to urinate. Changes in the structure of the brain regulating the production of these hormones predispose older adults to nocturia. Other causes for nocturia include medications and health conditions.
6 Sleep Tips for Aging Seniors
Having a consistent bedtime routine is key to getting better sleep. Here are a few things to consider when establishing a routine for better sleep.
- Create a good sleeping environment so it is easier to relax.
- Turn off your devices to limit exposure to blue light.
- Stop consuming caffeine by 3 p.m. or earlier.
- Reduce or eliminate your consumption of alcohol and nicotine.
- Limit your intake of fluids before bed to reduce nighttime urination.
- Avoid prescription sleep medication and opt for dietary supplements instead.
What are the best natural supplements for sleep?
The best natural sleep supplements will depend on your specific needs. Restful sleep gummies are a popular choice for their ease of use and palatability, while some may prefer to address their sleeping issues from the standpoint of regulating bladder control.
No matter your needs or sleep patterns, Professional Supplement Center has something to offer. Below is our list of sleep supplements that work great alongside incontinence products for men and incontinence products for women to help reduce night time urgency so you can finally sleep through the night.
Priority One Urgent-Less
Priority One Urgent-Less can help you sleep a full night without waking up to go. Featuring a patented blend of ingredients from pumpkin seed and soy isoflavone, this formula helps protect the bladder and urinary tract and is a great compliment to incontinence products for men. Free of preservatives, BPA, phthalates, and GMOs.
LifeSeasons Womens Securi-T
LifeSeasons offers an herbal bladder support formula that works well in combination with incontinence products for women. Vegan and gluten-free, Women’s Securi-T is designed to soothe inflammation, reduce muscle tension, improve circulation, and protect against urinary tract infections. Free of artificial colors, flavors, preservatives, yeast, eggs, fish, shellfish, peanuts, tree nuts, wheat, or milk.
Charlotte’s Web Hemp Extract-Infused Gummies Sleep Raspberry Flavor
If you like CBD oil, Charlotte’s Web offers a tasty way to hit the hay with their restful sleep gummies. Vegan-friendly and delicious, these Hemp Extract-Infused Gummies Sleep Raspberry Flavor contain 10mg of CBD and 3mg of melatonin in each 2-gummy serving size. Free of gluten, GMOs, artificial flavors, and preservatives.
Ancient Nutrition Multi Collagen Beauty + Sleep
Our next suggestion is designed to help you get your beauty rest so you can wake up feeling renewed. Ancient Nutrition Multi Collagen Beauty + Sleep contains ashwagandha and magnesium to help relax muscles and improve your resilience to stress, while collagen and bone broth support healthy hair, skin, and nails.
BrainMD Restful Sleep
For premium neurotransmitter support that will improve the quality of your sleep, BrainMD Restful Sleep might be exactly what you need. It contains the ideal ratio of GABA and vitamin B6 to support neurotransmitter function and production. Additionally, it contains a low dose of melatonin, at 2.5mg per serving, plus 300mg of valerian root. Free of dairy, gluten, sugar, corn, soy, nuts, egg, yeast, and artificial preservatives.
Conclusion
Inadequate sleep is a common, but not normal, experience for older adults, and is a major risk factor for chronic disease and cognitive decline. Building a nighttime routine that you can easily do on a consistent basis to regulate your circadian rhythm is important. Avoid prescription sleep medication that can worsen daytime sleepiness. Dietary supplements offer a healthy alternative to prescription medications that eliminate the risk of side effects, and when used alongside incontinence products for women or men, can reduce or eliminate sleep disruptions due to nighttime urination.
FAQ
What are the best natural sleep remedies for seniors?
The best natural sleep remedies for seniors will depend on personal preferences and needs. Restful sleep gummies are a popular choice due to their taste, ease of use, and effectiveness.
Can nocturia be cured?
Nocturia can be managed and prevented, but there is no cure. A holistic approach that includes avoiding fluids before bed, using reliable incontinence products for men or women, and taking dietary supplements targeted for urinary health can help mitigate nocturia.
Are sleep supplements safe?
Yes, sleep supplements are generally safe. It is always best to consult your healthcare practitioner before adding supplements to your routine, especially if you take medications or have sleep disorders like sleep apnea or trouble sleeping due to restless leg syndrome.
- About the Author
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Kimberlee Springer, an Austin-based nutritionist from Nashville, TN, is your go-to for all things wellness. When she’s not talking vitamins, you can find her decoding planetary symbolism, walking her dog, or bird-watching with the enthusiasm of a kid in a candy store.