Sleep is undeniably important for your overall health. However, many people have difficulty sleeping, which impacts the quality of their sleep. With so many sleep-related conditions affecting older adults, it can be difficult to maintain good sleeping habits and practices as it might not be enough. Consider incorporating these natural sleep remedies for the elderly into your lifestyle if you need additional help getting a good night’s sleep.
Glycine
Glycine has a vital role in the neurological system and has been shown in tests to improve sleep patterns. When administered as a supplement, glycine has a relaxing impact on the brain and reduces body temperature, which aids in the promotion and improvement of sleep. An adequate amount of glycine to consume before you sleep is three grams. Glycine supplements are available in pill form or as a powder that can be dissolved in water. Alternatively, eating foods that are high in glycines such as meats, nuts, and seafood is an option that you can consider.
Lavender
While lavender is commonly used in aromatherapy, did you know it can also aid with insomnia and sleep troubles? The plant can be easily grown on nearly every continent, meaning that it is easily accessible. When taken as a tablet, lavender has been demonstrated to reduce anxiety, improve sleep quality, and increase the total duration of sleep time.
Magnesium
Found naturally in green leafy vegetables, legumes, seeds, and whole grains, magnesium is essential for quality sleep. It may help calm the body and mind, making it easier to sleep. According to studies, insufficient levels of magnesium in the body may be connected to troubled sleep patterns and insomnia. Increasing your magnesium intake by taking supplements may help you refine the quality and duration of your rest.
Melatonin
Melatonin communicates to your mind that it is time to go to bed. This hormone is influenced by daylight, where more is produced in the evening and less is made in the morning. Furthermore, melatonin may enhance the sleep quality in those who suffer from sleep disorders as it seems to shorten the time taken for them to fall asleep. Melatonin supplements come in various forms like capsules, gummies, liquids, lozenges, powders, tablets, and sprays.
Taking it thirty minutes before going to bed is recommended. It is best to start with a low dose of between 0.5 and ten milligrams before gradually increasing to a higher dose if needed. It seems to be safe to consume for short or long periods; nevertheless, if you continue to rely on it for over a month, consult a medical practitioner to determine if there are any other factors affecting your sleep.
Valerian Root
The valerian root is a well-known herbal remedy that is often utilized as a natural treatment for anxiety and depression. It has anti-anxiety and sedative properties that help you to sleep better at night. Short-term valerian root consumption appears to be safe for individuals. This remedy could provide advantages other than improved rest and reduced stress. Although additional research is required, studies have identified that valerian root supplementation may help treat or manage other health conditions.
