Magnolia Bark A Gentle Sedative
The bark of the magnolia tree has long been used in traditional medicine to treat sleep issues, protect memory, reduce stress, and help with digestive problems and weight loss. Despite its long history, this natural sleep remedy sometimes gets overlooked.
How magnolia bark works: Magnolia bark is packed with potent natural compounds that have been shown to reduce inflammation and lower anxiety, as well as improve symptoms of depression. Improving these conditions can help sleep. Magnolia bark also acts as a sedative, providing direct benefits for sleep.
How magnolia bark helps sleep: Bioactive compounds in magnolia bark appear to help increase time in both slow wave sleep and REM sleep. Other compounds in magnolia bark lower levels of stimulating hormones adrenaline and cortisol.
Other potential health benefits: Research indicates that magnolia on its own and in combination with ginger can help with depression. It also can ease stress and anxiety. Bioactive compounds in magnolia bark have been shown to protect health of brain cells and support memory and learning.
Heres a full rundown on the health and sleep benefits of magnolia bark.
Home Remedies To Help Seniors Sleep Better
The quality of our waking days determines the quality of our sleep. If you wake up tired and have to push yourself out of bed, the problem probably lies in how well you slept the previous night.
Modern life, with its information noise, WhatsApp videos, and daily stress, have taken a toll on our sleeping patterns. Resorting to sleep medication without consultation has its negative implications. One of the best ways to tackle disturbed sleep is by employing natural remedies to get a good night’s sleep.
Here are a few easy habits you could incorporate into your daily schedule to ensure that you get your fair share of natural sleep.
1. Eat sleep-promoting foods before bedtime
Foods that are rich in nutrients like certain complex carbs and lean proteins, and fruits that contain minerals like potassium and magnesium help promote sleep by calming the nervous system and relaxing the muscles.
Bananas, rich in both potassium and magnesium, also contain tryptophan, an amino acid that helps induce sleep. Melatonin, another hormone that promotes sleepiness, is found in cherries and is also available as soft gels. Reach for some cherries, apples, apricots when you are looking to have something light at night.
If you need something a little more satisfying, then theres always whole grains like oatmeal, popcorn, or even jasmine rice that can help increase the levels of tryptophan.
2. Have a calming drink
No, not alcohol!
3. Reduce mental stress
6. Exercise!
Understanding Your Sleep Cycle
You might be surprised to learn theres more than one phase of sleep. And if any of these several stages are disturbed, it can mean youre not getting the most out of the time youre asleep.
To get a better understanding of how natural sleep aids work, first, Ill give you a quick run-down of the several stages of sleep and how your body is affected by each.
Although the first stages of sleep are non-REM , theyre still critical for getting sound sleep throughout the night. Some stages focus on helping you feel rested while others help you learn information and even form memories.
Note: Stages 1-4 are called non-REM sleep, so theyre denoted as N.
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Takeaways For A Restful Slumber
There are numerous natural sleep aids that can help you get a better nights sleep, so you can wake up feeling refreshed and energized.
Choosing natural solutions like the ones above can also be great for your overall well-being. They can support your bone health, boost your mood, and contribute to a more restful sleep.
Have a natural sleep aid tip we missed? Or, perhaps a product you cant live without? Feel free to share your story with our community!
Sleeping Pills Can Have Serious Or Even Deadly Side Effects
All sedative-hypnotic drugs have special risks for older adults. Seniors are likely to be more sensitive to the drugs effects than younger adults.
And these drugs may stay in their bodies longer.
The drugs can cause confusion and memory problems that:
- More than double the risk of falls and hip fractures. These are common causes of hospitalization and death in older people.
- Increase the risk of car accidents.
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What Are Sleep Aids
When most people talk about sleep aids they are usually referring to natural herbs and otc medicine that are known to help with insomnia. Melatonin for example.
But when you think about sleep aid is anything that helps you get a restful and full night of sleep.
Thats why I also include your sleeping conditions in the sleep aids. Having a comfortable bed and pillow, a dark and well-ventilated bedroom, and good sleeping habits is much more important than herbal supplements when it comes to good sleep.
That said, there are supplements that are surprisingly effective in treating insomnia. But there are some important safety precautions involved.
Its important to realize that supplements, unlike medications, are not that well-controlled in most countries.
This means that the quality can be fickle and there can be all kinds of additives and even hazardous compounds like heavy metals. You basically are on the hands of the manufacturer to trust their quality control is up to par and they are honest.
Even more importantly natural doesnt mean safe or healthy. The truth is that any herb or supplement that is actually effective has some mechanism of action on your body.
This mechanism of action can affect several bodily functions in unpredictable ways, especially when combined with other herbs or medications. The greatest risk is typically for your liver and kidneys that are responsible for metabolizing the supplements.
What About Tryptophan As A Natural Sleep Remedy
Tryptophan is a precursor in the synthesis of serotonin in the brain. That means it’s a biochemical substance that is necessary for the formation of the more stable serotonin.
During the late ’60s and early ’70s, sleep studies suggested that the neurotransmitter serotonin may play a role in sleep induction. Later on, research in animals showed that destruction of parts of the brain that housed nerve cells containing serotonin could produce total insomnia. Partial damage to these areas of the brain caused variable decreases in sleep. The percentage of destruction of these particular nerve cells correlated with the amount of slow-wave sleep.
Because tryptophan is present in milk and warm milk helps some people feel drowsy, tryptophan became a much sought-after item for the treatment of insomnia at natural food stores. Yet some people who took tryptophan as a natural supplement developed a syndrome eosinophilia-myalgia syndrome . Some people died. Scientists later believed the deaths were the result of taking the amino acid tryptophan. Not everyone who took tryptophan, however, experienced these side effects. In addition, not everyone who took tryptophan received help for insomnia.
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Common Causes Of Sleep Problems In Elderly People
Here are some sleep-related problems that occur as part of the aging process:
- Underlying Health Issues
Older people are at an increased risk for arthritis, chronic pain, periodic limb movements, acid reflux, obstructive sleep apnea, and other ailments, all of which can alter sleep patterns which can cause havoc on their sleep schedule. According to The End of Gout that explains the causes of gout. Here, Shelly notes that the poor equilibrium of toxic and dangerous bacteria in the intestinal and uric acid is then produced. She adds that, when not removed, it is located in the joints.
- Changes in your Schedule
Life after retirement can sometimes be relaxing, this can put you at risk of insomnia. You may sleep during the daytime. Sleeping at the daytime can be very bad for your health and thereby disrupt your natural sleeping cycle. My natural sleep remedies for elderly people article suggest you not to sleep during the daytime.
- Less exercise
People naturally tend to become less active as they age, hence the regular exercise is very important for proper sleep.
- Stress and worry
Stress and worry is a major factor that affects sleep. Always remember worry doesnt do you any good but only make the situation seem worse. Stay positive and try these natural sleep remedies for elderly people to resolve all your sleeping issues.
Assisting Seniors With Insomnia: A Comprehensive Approach
Darrell Hulisz, RPh, PharmDAssociate Professor of Family MedicineCase Western Reserve University School of MedicineAssociate Clinical Professor of Pharmacy PracticeOhio Northern University College of PharmacyCleveland, OhioOhio Northern University College of PharmacyCleveland, Ohio US Pharm
Insomnia is a common but often underdiagnosed complaint in the elderly population.1 It is defined as the inability to obtain sleep of sufficient quality or quantity to feel refreshed the following morning.2,3 Insomnia is characterized by difficulty initiating and/or maintaining sleep. More than 50% of geriatric patients have reported repeated difficulty falling and staying asleep, trouble waking, waking up too early, or needing to nap without feeling rested.1 Changes in the amount and quality of sleep are associated with advancing age.4
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Allegra Comas Acsw Ma
Primary Therapist
Allegra is an Associate Clinical Social Worker. She earned her masters in social work at Smith College in 2019, and her first masters degree in women and gender studies from San Francisco State University in 2008. Allegra worked as a high school literacy specialist in the Bay Area for six years prior to becoming a clinical social worker/psychotherapist. She is a Los Angeles native, and has dedicated her professional life to community and family services. She is psychodynamically trained, trauma informed and emphasizes the intersection of culture, gender, and sexuality in her clinical practice.
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Five Tips For Better Sleep
Drink up. No, not alcohol, which can interfere with sleep. Gamaldo recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble.
Though there isnt much scientific proof that any of these nighttime drinks work to improve your slumber, theres no harm in trying them, Gamaldo says. She recommends them to patients who want treatment without side effects or drug interactions.
Warm milk has long been believed to be associated with chemicals that simulate the effects of tryptophan on the brain. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition, Gamaldo says.
Chamomile tea can also be helpful. Its believed to have flavonoids that may interact with benzodiazepine receptors in the brain that are also involved with the sleep-wake transition, she says.
Plus, chamomile tea doesnt have caffeine, unlike green tea or Earl Grey. Finally, tart cherry juice might support melatonin production and support a healthy sleep cycle.
Exercise . Physical activity can improve sleep, though researchers arent completely sure why. Its known that moderate aerobic exercise boosts the amount of nourishing slow wave sleep you get. But you have to time it right: Gamaldo says that aerobic exercise releases endorphins, chemicals that keep people awake.
Recommended Dosage For Anxiety
For anxiety, take 120 to 200 mg, three times per day. Your last dose of valerian root should be right before bedtime.
The recommended dosage for anxiety is generally lower than the dosage for insomnia. This is because taking high doses of valerian root during the day can lead to daytime sleepiness.
If youre sleepy during the day, it might make it difficult for you to participate in your usual daytime activities.
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How Much Sleep Are We Getting
The answer not as much as you probably think. In a study by The Sleep Council, 12% of people admitted to getting less than five hours a night.
And did you know, where you live could also influence how long you spend in the land of nod? For example, in the West Midlands 17% of people get seven to eight hours of sleep each night.
But spare a thought for the 30% of people in the North East of the country surviving on a measly five or six hours a night.2 And sleep performance is equally disappointing in the North West, where 30% of people reported sleeping quite poorly each night.3
But more positively, over in the capital, 29% of London respondents to the survey felt they slept well most nights.4
How does this compare to how we used to sleep as a nation? Check out our article on the history of sleep to find out how our sleep has changed over the past 150 years.
One thing is for sure, everyone has an opinion about how much sleep we should get. Around eight hours seems to be the gold standard for a good nights rest.
But what if youre getting eight hours and still feel exhausted? Or maybe seven hours feels more natural for you? Theres definitely a theory that we should be less concerned about quantity and more focused on sleep quality.
But whatever your slumber goal, a natural sleep aid could support positive changes in your sleep habits.
What Is The Best Sleeping Pill For Elderly
There is no one best sleeping pill for the elderly. The best sleep aid for you will depend on your individual needs and preferences. If you are dealing with pain, for example, you may want to consider a medication that can help manage pain and promote sleep.
If you have trouble falling asleep, you may want to try a medication that helps you fall asleep and stay asleep. Talk to your doctor about your sleep issues and he or she can recommend the best option for you.
Now that we discussed a bit about what is the best sleeping pill for elderly, its time to elaborate on the top 7 options we shared above.
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Side Effects Of Sleeping Pills
For quite some time, people have turned to medication the second they felt sick or troubled. It is one of the fastest ways to solve a health-related problem, but its not always the best one. People are tempted to take medication by heart, without consulting a doctor to see if there is a better solution or if some other meds are needed. Sleeping pills are only to be administered after a medical examination when a doctor has determined the cause of the sleep disorder. However, they should only be prescribed as a short-term remedy, especially since elders are more likely to be exposed to the side effects of such medication.
Sleeping pills can increase nausea and dizziness, causing the elderly to fall down on a more frequent basis. They can also cause dependence if they are administered for longer periods of time. The topic of sleep drugs for the elderly is not to be taken lightly. Since sleeping pills are sedative-hypnotic drugs, they pose greater risks in people of older age. As the body gets older, it becomes more difficult for the system to eliminate these drugs. This, in turn, can lead to memory loss and confusion.
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Limit Caffeine And Alcohol Consumption
The most common reason behind lack of sleep in elderly people is excessive caffeine or alcohol consumption. Caffeine gives your body energy and its effects last for about 8 hours so make sure not to consume any caffeinated food or drink in at least 8 hours before bedtime.
Same goes for alcohol it might make you feel sleepy at first but it will eventually disturb your sleep throughout the night and will keep you awake. So avoid consuming alcoholic drinks close to bedtime if you are experiencing sleep problems.
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Founder & CEO The Hills Treatment Centers, Inc.
I have been clean and sober for 32 years from heroin and cocaine addiction. My dedication to recovery and my commitment to making sure that women are afforded a safe, non-judgmental space within which to transform their lives has led to me directly serving on the Board of Directors for Peggy Albrecht Friendly House for it is only from this seat that I feel I have the opportunity to truly make a difference.
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Nature Made Good Sleep Gummies
Image courtesy Nature Made
Nature Made Good Sleep Gummies are a delicious and easy way to help you fall asleep and stay asleep. The gummies are made with natural ingredients, including melatonin, chamomile, lemon balm, and L-theanine.
The gummies are also a good source of vitamins B12 and D, which are essential for the proper function of the nervous system. Nature Made Good Sleep Gummies are a great option for those who are looking for a natural way to improve their sleep.
If you’re looking for a delicious and easy way to help you get a good night’s sleep, try Nature Made Good Sleep Gummies. You won’t be disappointed!