The Best Ways To Stave Off Insomnia As You Get Older

Adding relaxing practices to a bedtime routine such as meditation or yoga, enjoying a special blend of tea, using CBD, and sleep-promoting minerals such as magnesium, can help improve sleep.

By Wendy Hernandez | Published


Have you ever heard the expression “sleep like a baby” to describe a perfect night of rest? It’s no wonder we use this phrase instead of “sleep like a senior” because sleep seems to slip away from us as we get older. Insomnia (trouble sleeping or staying asleep) can become a real struggle. But fear not; there are plenty of ways to combat it and ensure you get the restful sleep you deserve.

Indeed, insomnia may adversely affect an older adult’s general health and well-being, causing mood swings, cognitive impairment, and an increased risk of falls and accidents. And that is why older adults must be proactive about their precious slumber. According to an article in CNET, here are some ways to stave off insomnia:

Have a “Cuppa”

Tea brewing is an old technique. Chamomile, valerian root, and magnolia tea are all-natural anxiety, stress, and sleeplessness cures. Take a cup of one of these herbal teas at least an hour to two hours before bedtime to give yourself time to relax, sip the tea, and use the restroom before turning out the lights. Check the nutrition label to ensure no caffeine has been added to the components.

Sleep Tight with CBD

Cannabidiol, or CBD, is extracted from hemp plants. CBD is a safe and effective medication for insomnia with nearly no THC, the psychoactive component of marijuana. Numerous studies indicate that CBD is extremely effective at promoting sleep and reducing anxiety. It is available in a variety of forms, including oils and lotions. Use before bedtime to induce rest and relaxation.

Insomnia-Reducing Mind-Body Strategies

Yoga and meditation, for example, have been demonstrated to help older individuals relax and sleep better. Research published in the Journal of Clinical Sleep Medicine discovered that older people who practice mindfulness tend to fall asleep quicker and remain asleep.

You can start by incorporating simple yoga poses like cat-cow, forward fold, or bridge into your routine while focusing on your breath and feeling the stretch. If you’re new to meditation, don’t worry; there are plenty of self-guided apps available to help you get started on your path to better sleep.

Maximize Your Sleep with Magnesium

Did you know magnesium is a powerful mineral that regulates hundreds of bodily functions, including sleep? Fortunately, you can find natural sources of magnesium in foods like nuts and seeds, spinach, soy milk, yogurt, and whole grains. Try nibbling on these tasty treats a couple of hours before bed to boost your magnesium levels and improve sleep quality. And if you still need more magnesium in your diet, don’t fret! Consider taking a supplement to help you catch those elusive zzzs.


Insomnia can have severe consequences for older people, but several strategies exist to combat it. Older folks can enhance their chances of having a good night’s sleep by adopting excellent sleep hygiene, such as keeping a consistent bedtime routine and establishing a sleep-conducive atmosphere. However, adding relaxing practices such as meditation or yoga and sleep-promoting minerals such as magnesium might improve their capacity to fall and remain asleep.