1. < Aging Well

Sleep problems

Posted by ggd @ggd, Jan 20 12:22pm

Hello,
I am 64 years old and am dealing with a lot of the problems others in this forum are sharing about- chronic and worsening health issues, loneliness, isolation, anxiety about the future, etc.

But, the worst thing seems to be that I cannot sleep more than 3 or 4 hours a night. And I can't seem to fall asleep if I try and nap during the day. I say that the sleep thing is the worst because it exacerbates all the other problems.

I've done some research on the problem and know that we seniors require less sleep than we used to and our natural melatonin production reduces as we grow older. I am using some of the tips for better sleeping that I've gotten off the internet but they don't seem to help much. I have tried melatonin supplements which seem to give me a little more sleep but it gives me vivid, anxiety-invoking dreams.

I force myself to stay awake till midnight or 1 in the morning and usually fall asleep okay. But then I wake up 3 or 4 hours later and often find it very difficult to get any more real sleep. I'm wide awake at 4 o'clock in the morning with my head running and producing more anxiety.

I've talked to my doctor about this and she is willing to prescribe some medication to help my sleep issue but most of them have side effects which make the daytime waking hours more difficult. I am hoping someone out there may have some useful tips that I have not come across or personal experience with prescription sleep medications that are effective while not having significant side-effects which make the daytime hours more difficult. This lack of sleep time during the night is badly affecting my mental and emotional health.

Thank you.

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cindisue | @cindisue | Feb 1 8:51am
In reply to @equanimous "Thank you for your post ggd, as I am reading this in the wee hours of..." + (show)
@equanimous

Thank you for your post ggd, as I am reading this in the wee hours of the morning, after waking at 4 a.m.! I do take melatonin every evening as well as magnesium. It works with getting me to sleep but does not always help with keeping me asleep. I appreciate all the comments and will try some of them. Here's hoping!

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AZ, have you asked your doctor for a sleep aide? They can be very helpful with not only getting to sleep but going back to sleep after waking up in the middle of the night. Some people consider 4am morning, but I am with you and consider 4am the middle of the night! Also Unisom or a generic benadryl sleep aide. Good luck!

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chuckiepoo1 | @chuckiepoo1 | Feb 1 9:30am
In reply to @equanimous "Thank you for your post ggd, as I am reading this in the wee hours of..." + (show)
@equanimous

Thank you for your post ggd, as I am reading this in the wee hours of the morning, after waking at 4 a.m.! I do take melatonin every evening as well as magnesium. It works with getting me to sleep but does not always help with keeping me asleep. I appreciate all the comments and will try some of them. Here's hoping!

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AZ, glad this helps you. As a chronic insomniac I'd like to know what type magnesium you take and the dosage. Thanks a bunch

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1 reply
cindisue | @cindisue | Feb 1 9:59am

ggd, I sympathize with your sleep issues! I had them too...I don't believe all senior people need less sleep. My mom still needed her 7-8 hours every night right up until 91 years old.

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walkthedog | @walkthedog | Feb 1 10:02am

My inability to sleep is directly tied to inactivity. If I swim laps, climb stairs, play cornhole, or dance or attend an exercise class, I sleep fine. The days I read, work on the computer all day, or only putz around the house, I have trouble sleeping. GET MOVING! Even if it's doing exercises via UTube or learning a dance step.

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1 reply
AZ | @equanimous | Feb 1 12:22pm
In reply to @chuckiepoo1 "AZ, glad this helps you. As a chronic insomniac I'd like to know what type magnesium..." + (show)
@chuckiepoo1

AZ, glad this helps you. As a chronic insomniac I'd like to know what type magnesium you take and the dosage. Thanks a bunch

Jump to this post

Hi Chuckiepoo, I take magnesium glycinate. A friend recommended it as a sleep aide and, I feel that it helps with getting me to sleep. I take 2 caps about 30 minutes before retiring, along with 5 mg of fast dissolve melatonin. As per google: "Magnesium glycinate may be particularly effective for sleep because it has high bioavailability, meaning it is well absorbed by your body, and it does not cause gastrointestinal side effects like some other forms of magnesium."

However, that being said, you should research it to make sure it is right for you. I get mine at Costco. Here are the links:
https://www.costco.com/natures-bounty-magnesium-glycinate-240-mg-180-capsules.product.100851161.html
https://www.costco.com/natrol-melatonin-5-mg-fast-dissolve-tablets-250-tablets.product.11754682.html
Good luck!

REPLY
1 reply
chuckiepoo1 | @chuckiepoo1 | Feb 1 1:31pm
In reply to @equanimous "Hi Chuckiepoo, I take magnesium glycinate. A friend recommended it as a sleep aide and, I..." + (show)
@equanimous

Hi Chuckiepoo, I take magnesium glycinate. A friend recommended it as a sleep aide and, I feel that it helps with getting me to sleep. I take 2 caps about 30 minutes before retiring, along with 5 mg of fast dissolve melatonin. As per google: "Magnesium glycinate may be particularly effective for sleep because it has high bioavailability, meaning it is well absorbed by your body, and it does not cause gastrointestinal side effects like some other forms of magnesium."

However, that being said, you should research it to make sure it is right for you. I get mine at Costco. Here are the links:
https://www.costco.com/natures-bounty-magnesium-glycinate-240-mg-180-capsules.product.100851161.html
https://www.costco.com/natrol-melatonin-5-mg-fast-dissolve-tablets-250-tablets.product.11754682.html
Good luck!

Jump to this post

AZ, thank you so much for your reply. Ironically, since I messaged you I spoke with a friend who is a long time nurse and she told me she took magnesium glycinate for sleep. She told me she takes 400 mg a little bit before bed. I think I will give that a try.

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1 reply
mabfp3 | @mabfp3 | Feb 1 4:10pm
In reply to @sillyblone "I totally understand! Not fun to be up and be tired at the same time. My..." + (show)
@sillyblone

I totally understand! Not fun to be up and be tired at the same time. My spouse uses Melatonin. He is asleep in around 20 minutes.

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My husband was also using Melatonin but it gave him horrible dreams! I tried it but it didn’t do very much for me. Glad that it is helping your spouse!

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mabfp3 | @mabfp3 | Feb 1 4:12pm
In reply to @walkthedog "My inability to sleep is directly tied to inactivity. If I swim laps, climb stairs, play..." + (show)
@walkthedog

My inability to sleep is directly tied to inactivity. If I swim laps, climb stairs, play cornhole, or dance or attend an exercise class, I sleep fine. The days I read, work on the computer all day, or only putz around the house, I have trouble sleeping. GET MOVING! Even if it's doing exercises via UTube or learning a dance step.

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I totally agree with you!!! During the winter, here in the Boston area, I get lazy and it’s too cold to go out. I do go to the gym, but NOT as often as I should. You are absolutely right!

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mabfp3 | @mabfp3 | Feb 1 4:20pm
In reply to @covidstinks2023 "ggd, I am so sorry. Sleep is so important for our bodies to rest & heal...." + (show)
@covidstinks2023

ggd, I am so sorry. Sleep is so important for our bodies to rest & heal. Here are some thoughts that have helped me:

1) Do not do anything before bedtime that crowds your mind. Stay away from social media, the news, balancing your checkbook, no lengthy phone chats, etc.,

2) Try a hot shower or hot bath with Epsom Salts if you can do a tub bath. I also love Bath & Body Works Lavender Vanilla bath & body soap liquid. I use it in the shower.

3) I love to drink hot tea. The Celestial Seasonings have great sleepytime decaf tea. It's relaxing.

4) I love to burn the safe candles as I have a pet. The smell of lavender is so relaxing. You can get these at your vet or on Amazon. They are called Pet Odors Exterminator candles.

5) I have tried a lot of the essential oils and they simply do not help me....but they do help some of my friends to sleep better.

6) I take Natrol Melatonin 5 mg gummies for sleep if needed. I also take Magnesium 200 mg during the day and its good for your blood pressure, muscles, heart and helps you relax. Ask your doctor before you try these.

7) I am a Christian and prayer helps me with sleep.

8) Put on the most boring movie or T.V. show and lie on the couch. If I say what mine is, I might offend someone, but, if I lie down and it's on I will doze right off. LOL!

9) Try not to eat anything late at night or have any caffeine after 4-6 p.m. as it may keep you awake.

10) Exercise during the day, helps a lot of folks sleep better at night. I need to work on this myself!

11) The day that I get a massage, I sleep great that night. Have you tried a gentle massage?

12) Have a very comfortable pillow on your bed. We bought a new mattress and it has really help my husband and I both to sleep better. Our other one was old and was causing more aches and pain. Don't sleep too hot or too cool or you will not be able to sleep. If noise is an issue, wear Flents NNR 33 ear plugs on Amazon. They are on sale right now, 70 pair for $12.59. These earplugs are phenomenal and they are reusable. Some folks actually declare that sound machines help them sleep. I have to have everything quiet to sleep.

13) Allergies can keep you from sleeping well. I use a cool mist humidifer in the winter and I also use a Hepa Filter to pull dust, dander and other particles from the air for my allergies. It's not suggested to run both at the same time.

14) Bath & Body Works has a phenomenal Lavender Vanilla Spray mist for your pillow. I only use a tiny bit as too much causes a headache. The Zum Goat Milk soaps are also relaxing.....a bit pricey though. You can get these at Whole Foods, Harris Teeter & Publix. I love the Frankincense & Myrrh. Yummy!

15) I am not a milk drinker, but I know folks that declare a glass of warm milk at night makes them sleep better.

16) You are on the right path about napping during the day. I battle this one too due to health issues. If you do nap, try not to sleep over 15-30 minutes.

I hope some of these help you. Praying for you. New Year Blessings to you.....

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Thank you so much for all of these wonderful suggestions! I am going to go to Bath and Body Works and purchase all that you suggested.

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mabfp3 | @mabfp3 | Feb 1 4:47pm
In reply to @equanimous "Thank you for your post ggd, as I am reading this in the wee hours of..." + (show)
@equanimous

Thank you for your post ggd, as I am reading this in the wee hours of the morning, after waking at 4 a.m.! I do take melatonin every evening as well as magnesium. It works with getting me to sleep but does not always help with keeping me asleep. I appreciate all the comments and will try some of them. Here's hoping!

Jump to this post

You are so right! It’s not the “getting to sleep” with different methods, but it is “staying asleep”!

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