Natural Insomnia Sleep Aid for Elderly

In a study done by the National Institute on Aging, more than 50 percent of men and women over the age of 65 years reported experiencing one or more chronic sleep complaints. The elderly are even more prone to sleep disturbances than the rest of the population, with difficulty falling asleep, staying asleep and early-morning waking being the primary complaints. Because the elderly are unable to tolerate many prescription sleep aids such as benzodiazepines, many turn to natural sleep aids for relief.

According to the American Academy of Family Physicians, the elderly are especially susceptible to circadian rhythm disorders. This disruption may lead to waking very early in the morning, or may cause the elderly person to have such difficulty falling asleep that he or she is awake until the early-morning hours. Melatonin is a hormone naturally produced in the body. However, studies have shown that production of this hormone is lower in elderly persons. Melatonin supplements may help regulate the sleep-wake cycle and bring relief to some elderly persons.

The elderly are at an increased risk of magnesium deficiency, according to a statement issued by the National Institutes of Health. Research has repeatedly shown magnesium supplementation to be an effective natural remedy for insomnia. In the elderly, magnesium has been found to decrease cortisol, a stress hormone involved in sleep disruption. Magnesium is also being studied extensively as a treatment for restless leg syndrome, a condition that affects a large number of elderly persons.

Chamomile is an herb that has proven quite effective as a natural insomnia sleep aid. Chamomile is typically taken in tea form and has mildly sedating effects. However, anyone with an allergy to plants or pollens should use chamomile cautiously. The herb has been known to trigger allergic reactions in some people.

Valerian is an herbal extract that is widely available as a natural sleep aid. Studies show the herb may reduce the time required to fall asleep, and may improve the quality of sleep overall. Unlike many prescription medications, valerian does not typically cause daytime drowsiness or grogginess following use. Taking valerian every night for a prolonged period may provide the elderly more benefits than taking the herb for only one or two nights.

Tryptophan is necessary for the synthesis of serotonin, a neurotransmitter that has been shown to improve sleep. Due to health scares, tryptophan is not available as an over-the-counter supplement. However, eating a diet high in turkey, cheese, nuts, eggs, milk and beans will increase levels naturally in the body. A derivative of tryptophan, 5-HTP, also boosts serotonin levels and may be used in lieu of tryptophan.

The establishment of a bedtime routine is extremely beneficial to many elderly persons who experience sleep disturbances, according to the National Sleep Foundation. Waking at the same time every morning and going to bed at the same time every night is crucial when attempting to establish healthy sleep habits. Aromatherapy, especially when used as part of a bedtime routine, may promote sleep in the elderly. Lavender oil is one of the most beneficial oils for insomnia. Other relaxing activities that can be added to a bedtime routine include listening to calming music and taking a hot bath.