How to Sleep Better as You Get Older

As we get older, many of us notice that our sleep isn't quite what it used to be. Maybe you're not sleeping as deeply, or perhaps you're waking up more often during the night. The good news is that while some changes in sleep are normal with age, there are natural ways to improve sleep quality in seniors. A restful night's sleep is still within reach—no matter how old you are.

Do We Need Less Sleep as We Age?

You might have heard that older adults need less sleep, but that's actually a myth. Most adults, regardless of age, need about 7-9 hours of sleep each night. However, our bodies produce less melatonin—the hormone that helps regulate our sleep—as we get older. This can make it harder to fall asleep and stay asleep, and we might not get as much deep sleep as we used to.

So, how do you get deep sleep as you age? Don't worry—there are ways to improve your sleep and wake up feeling refreshed.

Common Sleep Challenges for Older Adults

Understanding what's keeping you awake can help you find solutions. Here are some common sleep issues that older adults often face:

Insomnia

Insomnia means having trouble falling asleep, staying asleep, or waking up too early. It's quite common, affecting about 30% to 60% of older adults. If you're looking to overcome insomnia in older adults naturally, consider the following factors that can contribute to insomnia:

• Changes in your body's clock: As we age, our circadian rhythms may shift, making us feel sleepy earlier in the evening and wake up earlier in the morning.
• Health conditions: Issues like arthritis, chronic pain, or heart problems can cause discomfort that keeps us awake.
• Medications: Some medicines for blood pressure, heart conditions, or depression can interfere with sleep.
• Stress and anxiety: Worrying about health, finances, or family can make it hard to relax and fall asleep.

What you can do: Establishing a regular sleep schedule, creating a relaxing bedtime routine, and addressing underlying health issues can help alleviate insomnia. Relaxation techniques like deep breathing and meditation can also be beneficial.

Sleep Apnea

Sleep apnea is a condition where breathing repeatedly stops and starts during sleep. It's more common as we get older, affecting 35.9% of older adults according to a recent meta-analysis. Managing sleep apnea in seniors is crucial because it can lead to other health issues if not treated.

Signs and symptoms:

• Loud snoring: A common indicator of obstructive sleep apnea.
• Gasping or choking during sleep: Waking up feeling short of breath.
• Excessive daytime sleepiness: Feeling very sleepy during the day despite getting enough hours of sleep.
• Morning headaches: Due to decreased oxygen levels during the night.
• Difficulty concentrating: Memory problems or mood changes.

What you can do: If you think you might have sleep apnea, it's important to see a healthcare provider. They may recommend a sleep study to diagnose the condition. Treatment options include:

• Continuous Positive Airway Pressure (CPAP): A machine that helps keep your airway open during sleep.
• Lifestyle changes: Losing weight, avoiding alcohol, and changing sleep positions can help.
• Oral appliances: Devices fitted by a dentist to keep the airway open.

Restless Legs Syndrome (RLS)

Restless Legs Syndrome causes uncomfortable sensations in the legs, like tingling, crawling, or aching, and an irresistible urge to move them. It often worsens in the evening or at night, making it hard to fall asleep. About 5% to 15% of older adults experience RLS.

Possible causes:

• Iron deficiency: Low levels of iron in the brain can contribute to RLS.
• Chronic diseases: Conditions like kidney failure, diabetes, and peripheral neuropathy.
• Medications: Some drugs used to treat nausea, seizures, or psychiatric conditions.

Natural remedies for restless legs syndrome in the elderly:

• Gentle stretching and massage: Can relieve symptoms before bedtime.
• Warm baths or heating pads: Applying heat to the legs may ease discomfort.
• Regular exercise: Moderate physical activity can reduce symptoms, but avoid overexertion.
• Avoiding caffeine and alcohol: These substances can worsen RLS symptoms.

What you can do: Talk to your doctor if you have symptoms of RLS. They may check for underlying conditions and recommend appropriate treatments or supplements.

REM Sleep Behavior Disorder (RBD)

REM Sleep Behavior Disorder is a condition where people act out their dreams physically, sometimes even talking, shouting, or moving violently during sleep. It's less common but can affect about 1% to 2% of older adults, and it's more prevalent in men.

Why it happens:

• During normal REM (Rapid Eye Movement) sleep, our muscles are typically paralyzed to prevent us from acting out dreams. In RBD, this paralysis doesn't occur.
• It can be associated with neurodegenerative diseases like Parkinson's disease or dementia.

Risks:

• Injury: To oneself or a bed partner due to sudden movements.
• Underlying conditions: RBD can be an early sign of other neurological disorders.

What you can do: If you or your partner notice signs of RBD, it's important to consult a healthcare professional. Treatments may include:

• Medications: Such as melatonin or clonazepam.
• Safety measures: Removing dangerous objects from the bedroom, padding furniture, or sleeping in separate beds if necessary.

Changes in Sleep Patterns

Many older adults find their sleep patterns shift, feeling sleepy earlier in the evening and waking up earlier in the morning. Studies show that up to 50% of older adults experience these changes, which can affect sleep quality.

• Circadian rhythm shifts: The body's internal clock changes with age.
• Less exposure to daylight: Can disrupt sleep-wake cycles, especially for those who spend more time indoors.

Improving sleep hygiene for aging adults:

• Maintain a consistent sleep schedule: Even on weekends.
• Increase daylight exposure: Spend time outdoors during the day.
• Limit evening light exposure: Reduce screen time before bed.

Frequent Nighttime Urination (Nocturia)

Needing to use the bathroom during the night is common, with up to 50% of adults over 65 experiencing this several times a week. This can interrupt sleep and leave you feeling tired.

Possible causes:

• Age-related changes: Bladder capacity can decrease with age.
• Medical conditions: Diabetes, heart conditions, or prostate issues.
• Medications: Diuretics or other drugs can increase urine production.

What you can do:

• Limit fluids before bedtime: Especially caffeinated or alcoholic beverages.
• Elevate your legs during the day: To reduce fluid buildup in the lower extremities.
• Talk to your doctor: They can check for underlying conditions and adjust medications if needed.

Daytime Sleepiness

Feeling very sleepy during the day affects about 20% of older adults. While a little tiredness is normal, excessive sleepiness can interfere with daily activities and safety.

Possible causes:

• Poor nighttime sleep: Due to insomnia, sleep apnea, or other disorders.
• Medications: Some drugs can cause drowsiness.
• Medical conditions: Depression, anemia, or thyroid problems.

What you can do:

• Address nighttime sleep issues: Improving sleep quality at night can reduce daytime sleepiness.
• Review medications: Talk to your doctor about side effects.
• Stay active: Regular physical activity can boost energy levels.

Tips for Better Sleep

The good news is, there are plenty of tips for better sleep for elderly people. Here are some ways to help you get a better night's rest:

Build Healthy Habits

• Stick to a schedule: Try to go to bed and wake up at the same times each day.
• Wind down before bed: Create a relaxing routine, like reading a book, taking a warm bath, or listening to calming music.
• Limit naps: Short naps (20-30 minutes) can be helpful, but long or late naps might make it harder to sleep at night.
• Stay active: Regular exercise can help you sleep better, but avoid vigorous activity close to bedtime.
• Avoid caffeine and alcohol before bed: Even small amounts can interfere with sleep, so it's best to avoid them later in the day.

Create a Sleep-Friendly Environment

• Keep it dark and quiet: Use curtains or an eye mask to block light, and earplugs or a white noise machine to reduce noise.
• Set a comfortable temperature: A cooler room can help you sleep better.
• Choose comfortable bedding: Make sure your mattress and pillows are supportive and comfortable.
• Use calming scents: Consider using lavender or chamomile essential oils to create a relaxing atmosphere.

Relax and Unwind

• Try deep breathing or meditation: These can help calm your mind and promote deep sleep as you age.
• Gentle stretching: This can relieve muscle tension and help you relax.
• Spend time outdoors: Natural light during the day can help regulate your sleep cycle.
• Enjoy hobbies: Activities you love can reduce stress and make it easier to unwind.

Eat for Better Sleep

• Choose sleep-friendly foods: Foods rich in calcium, magnesium, and tryptophan (like dairy products, leafy greens, and nuts) can promote sleep.
• Stay hydrated: Drink water during the day, but limit fluids before bedtime to reduce nighttime bathroom trips.
• Time your meals: Avoid heavy meals close to bedtime.
• Be mindful of caffeine: Even small amounts can affect sleep, so try to avoid it later in the day.

Sip2Sleep®: A Melatonin Alternative for Older Adults Seeking Deep Sleep

When sleep problems persist, many people consider sleep aids. But as we get older, some medications can cause unwanted side effects. That's why exploring safe sleep aids for seniors can be a helpful alternative—especially ones made with older adults in mind.

Sip2Sleep® offers a gentle, effective solution designed to promote deep, restful sleep without unwanted side effects. It's one of the best natural sleep remedies for older adults and serves as a melatonin alternative for older adults who are seeking natural options.

Why Choose Sip2Sleep®?

• Natural ingredients: Made from Montmorency tart cherry extract and Rafuma leaf extract, known to support sleep and relaxation.
• Formulated for older adults: We understand the unique sleep challenges that come with age, so Sip2Sleep® is designed with you in mind.
• Non-habit forming: Safe for long-term use without the risk of dependency.
• Easy to use: A liquid taken under the tongue for fast absorption—great if you have trouble swallowing pills.
• No morning grogginess: Helps you wake up feeling refreshed, not groggy.

How to Use Sip2Sleep®

Using Sip2Sleep® is simple and convenient:

1. Shake the bottle well before each use to ensure the ingredients are properly mixed.
2. Take 1-3 droppers full about 30-45 minutes before you plan to go to bed.
3. Place the drops under your tongue and hold them there for about 30 seconds before swallowing. This method allows for faster absorption into your bloodstream.
4. Relax and unwind as you prepare for a restful night's sleep.

Note: Start with the lowest dosage to see how your body responds, and adjust as needed. Always talk to your doctor before starting any new supplement to make sure it's right for you.

How Does Sip2Sleep® Compare?

Category	Sip2Sleep®	Prescription Sleep Aids	Over-the-Counter Sleep Aids
Effectiveness	Supports natural deep sleep	Can be effective short-term	May help occasionally
Safety	Natural, gentle, non-habit forming	Potential side effects, dependency	Possible side effects
User Experience	No morning grogginess	May cause grogginess	Can cause drowsiness
Accessibility	Available without prescription	Requires doctor's visit	Widely available

Sleep Well, Live Well

Good sleep is important for feeling your best. By making small changes to your habits and environment, and considering natural sleep aids like Sip2Sleep®, you can improve your sleep quality.

Remember, everyone's sleep needs are different. Improving sleep hygiene for aging adults is a personal journey, and what works for one person might be different for another. If you're having ongoing sleep problems, it's a good idea to consult a healthcare professional.

When to Seek Help

• Sleep issues lasting more than a few weeks
• Feeling very sleepy during the day
• Symptoms like loud snoring, gasping during sleep, or leg discomfort at night
• Concerns about how medications might affect your sleep
• Frequent falls or accidents due to sleepiness

Ready to Improve Your Sleep?

You deserve restful, deep sleep. By adopting healthy habits and exploring natural options like Sip2Sleep®, you can get better sleep and enjoy your days more fully.

Try Sip2Sleep® tonight and see how it can make a difference in your sleep. It's one of the best natural sleep remedies for older adults, designed to help you get the restful night you deserve.

Disclaimer: This article is for informational purposes only and isn't medical advice. Always consult with a healthcare professional before making changes to your diet, sleep habits, or health routine.