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Sleeping Troubles in Older Adults: A Guide to Natural Solutions
As we grow older, our sleep patterns may start to change, leading to difficulty falling and staying asleep. It's a common issue, with almost half of older Americans faced with sleep issues, and a third turning to medication for relief. However, sleep aids, even over-the-counter options, carry health risks, especially for the elderly population. Over-age-65 individuals are strongly advised against prescription sleep medicine use due to their mature bodies finding it harder to process these drugs.
Here's a list of natural sleep aids that can help you rest without the risky side effects:
1. Magnesium
Known as a calming nutrient, magnesium helps promote better, deeper sleep and muscle relaxation. Additionally, studies suggest that it might offer protection against dementia. Rich sources of magnesium include pumpkin seeds, spinach, and kefir, or you can opt for a magnesium supplement if needed. A dosage of 200 - 400 mg at bedtime is ideal.
2. Passion Flower
This plant has been found to reduce anxiety, making it easier to fall asleep and stay asleep. In fact, a study showed that passionflower supplements are as effective as the commonly prescribed anti-anxiety drug ozazepam. A typical dose of passionflower is about 1 to 2 grams, finely chopped. You can create a tea by steeping a teaspoon of dried herbs in a cup of boiling water for a few minutes and drink it before bedtime.
3. Valerian Root
Valerian increases the amount of gamma-aminobutyric acid (GABA) to block signals to your brain that cause anxiety. Take 300 to 600 milligrams of valerian root 30 minutes to two hours before bedtime. Alternatively, you can make a tea by soaking 2 to 3 grams of dried herbal valerian root in 1 cup of hot water for 10 to 15 minutes.
Additional Support
Consider incorporating Calcium into your diet as calcium levels are highest during deep sleep periods. A consistent sleep schedule, a relaxing bedtime routine, and optimizing your sleep environment can further improve sleep quality.
Before starting any natural supplement, always consult a healthcare provider to ensure it won't interfere with existing medications or health conditions.
Take control of your sleep and wake up feeling refreshed with these natural sleep aids. Don't let sleep problems affect your daily life any longer!
Editor's Note: Avoid making the common mistake of everyday millions of Americans, namely, taking a drug that robs you of an essential brain nutrient while focusing on protecting your aging brain. Click here to discover the truth about the Cholesterol Super-Brain!
Sources:
- One in three older adults take something to help them sleep but many don't talk to their doctors - University of Michigan
- Blood and brain magnesium in inbred mice and their correlation with sleep quality - American Journal of Physiology
- 2 Passion Flower Benefits: Anti-Anxiety and Insomnia Without the Side Effects - University Health News
- In the pursuit of healthy aging, incorporating science-backed natural remedies such as magnesium, passion flower, and valerian root into a health-and-wellness routine may aid in facilitating better sleep, thereby promoting overall wellbeing during the aging process.
- To further enhance sleep quality, one can consider increasing calcium intake, maintaining a consistent sleep schedule, adopting a relaxing bedtime routine, and optimizing the sleep environment. Always consult a healthcare provider prior to starting any natural supplement regimen to ensure there are no adverse interactions with current medications or health conditions.
