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Treatments To Help Seniors Sleep Better
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Research has shown that a common pattern of sleep disorders in seniors is not a problem with falling asleep, but rather staying asleep. This is because many seniors wake up in the night to urinate or because of aches and pains. There is also evidence that seniors tend to become more “nocturnal” as they age, which contributes to not being able to go back to sleep.
Using “sleeping pills” or other sedative types of medicines are therefore not an effective solution, plus these medications can prove very harmful for seniors. Some safer and more effective treatments for sleep problems are discussed below.
Research has shown that a common pattern of sleep disorders in seniors is not a problem with falling asleep, but rather staying asleep. This is because many seniors wake up in the night to urinate or because of aches and pains. There is also evidence that seniors tend to become more “nocturnal” as they age, which contributes to not being able to go back to sleep.
Using “sleeping pills” or other sedative types of medicines are therefore not an effective solution, plus these medications can prove very harmful for seniors. Some safer and more effective treatments for sleep problems are discussed below.
Cognitive-Behavioral Therapy for Insomnia (CBT-I)
This therapy helps a person to avoid negative thoughts that promote insomnia, plus it teaches regular sleep habits, relaxation techniques, and other behavioral techniques that improve sleep. While usually done in person, there are also online CBT-I programs that are effective.
A shorter version of this therapy is Brief Behavioral Treatment of Insomnia (BBTI), which is designed to last for four weeks. This particular type of therapy has had success in reducing nighttime urination (often a cause of seniors’ sleep problems).
Mindfulness Meditation
This is a special form of meditation that has been effective in helping various types of sleep disorders in seniors. This treatment is designed to be done in a course that meets once a week for a two hour class over a six week period. These courses are held in many community centers, especially senior citizen centers. This is also offered in a limited fashion online.
Exercise
In general, some form of exercise is good for a senior’s health. Some studies have shown that a lack of physical activity can contribute to insomnia. Helpful exercise should be mild to moderate, such as walking, biking, etc. Any exercise should be during the daytime, because at night it could actually cause sleeping problems. Also, exercise by itself usually will not be effective in helping chronic sleep problems.
Melatonin
Melatonin is a natural hormone that helps promote sleep. This is why many people get tired after eating turkey, which contains a high amount of melatonin. Most people can safely take melatonin supplements, but they need to be sure that the supplement they use is pure and of high quality.
Trazodone
This is an older type of a very mild anti-depressant that has a sedative effect. It is a type of drug that is not as dangerous as drugs labeled as sleeping pills. There is some evidence that this medicine is helpful to improve sleep in Alzheimer’s patients.
