If you are still tossing and turning at 3:00 am., you are not alone. It may seem that you are the only person in the world who is awake, but you have lots of company—the latest statistics say that more than 30% of the population suffers from some form of insomnia during their lifetime. Many have progressed to chronic sleeplessness. People over 60 are especially susceptible, with between 40% and 60% unable to regularly sleep well.
You have probably already done some research online about what to do. Don’t be surprised if you find it eats up hours of your time. And it’s frustrating as well, when you come across the same websites over and over!
I’ve reviewed scores of sites that will help you get past that frustration, and possibly come up with some answers. I’ve grouped them in categories that start with general discussions about insomnia, and go on to address some of the causes and conditions. The third category is composed of websites that take a hard look at the treatments for insomnia, ranging from opinions about the dangers of sleep medication, to suggestions for natural alternatives.
This first section outlines some commonly held beliefs about insomnia, so if you have experienced insomnia for some time, much of what they say won’t be new to you. As you go deeper into the sites I’ve named, however, you might find some aspects of sleeplessness you’ve never heard about before. So do go all the way to the end. You may be pleasantly surprised into a good nights’ sleep!
Some General Knowledge Sites
This is a very comprehensive website—it gives you a general Overview of Insomnia. as it relates to older people.
This site offers an in-depth review of sleeplessness among older people from a
reputable source, The Sleep Foundation (2009): It’s not new, but I’ve found their information still stands:
A site which offers newer research on neurons, from Medical Daily will help give you some background on this complex problem.
From the US Library of Medicine, I found MedlinePlus, which, although a bit academic, is easy to read and a very comprehensive overview of insomnia.
WebMD – This is an established site which many go to first, but often leave without penetrating to its attached pages. If you visit this site, be sure to click around it to other related articles—you may discover some aspects of insomnia that are new to you.
Here, more research (2014) from Medline outlines the changes people experience as they get older, and the treatments they can try.
Two long and very detailed articles from Help Guide, with several tips listing very helpful suggestions from identifying underlying problems to the pros and cons of napping.
First Help Guide Site Second Help Guide Site
For those who are really keen!! A chart outlining causes and treatment suggestions For Older Adults. You might find this chart complex, but there is valuable information here, and it is well-organized!
If you feel you have quite enough general knowledge about insomnia, the next section will enhance your understanding by taking you to more specific problems.
Causes and Conditions Related to Insomnia
Sleep apnea and Alzheimer’s are highlighted in this article from the
National Institute of Aging, which features a case study and information on insomnia and the elderly.
Another comprehensive account from Sleep Foundation. I include it as the most extensive site I’ve found on the topic of Alzheimer’s.
New brain research from Live Science reflects on the relationship between changes in your brain and how that affects your sleep. This will make you sit up and take notice!
Something new to note: a little known link between acid reflux (Gerd) and sleeplessness.
The connection between Blood Sugar and Insomnia is news to many people, even those with diabetes.
Articles like Importance of a Social Life and the Brain Health Whitepaper reflect the current trend to uncover the deeper issues around insomnia:
An Overview of Medical and Natural Treatments
A good place to start your search of sites for treatment is this wide-ranging assessment of the treatments available, and what you should know before making choices. If you want to go in-depth, and read what some experts say, go to: Uptodate
Here is new information from Science Daily, outlining the dangers of taking certain medications (over the counter and prescribed)—this article is a must read which will make sure you are better informed before you ask your doctor for that medication:
Who could be more trusted than The Mayo Clinic? Here is their view about sleeping pills:
If you are even toying with the possibility of taking Barbiturates this might make you re-consider and possibly avoid taking risks with your health!
Here is a website that is clear and easy to understand. It’s an older article, but a good overview of Sleeping Medication, and why you need to be careful:
If you are still not convinced about the importance of caution in using drugs, here is an 2013 article that addresses a specific concern of falling:
Danger of Seniors Falling
A senior medical editor of Caring.com, Kenneth Robbins, M.D. has an online presence and following. He answers questions and offers advice on prescription drugs and alternative therapies.
As you might imagine, there are many sites devoted to promoting the use of natural sleep aids. I’ve been very cautious about adding them, but I will include Dr. Andrew Weils’ website, since he is well-known and respected in the alternate health community. Please refer to two sections (mid-way down the article) which give you specific information about herbs: ‘Fighting Fatigue With Insomnia Herbs’ and ‘Natural Remedies for Insomnia’. As with all natural products, do not experiment with the suggested herbs without your doctor’s input.
This may seem far-fetched, but I know people who have avoided Blue Light with great success! It’s a long article, so you will have to go all the way to the end to learn the surprising secret!
Before I leave the high-tech world behind, here’s article introducing you to a plethora of high-tech sleep aids you might like to know about, and maybe try!
An up-to-the-minute resource The Sleep Revolution, for anyone interested in Insomnia is written by Arianna Huffington, editor-in-chief of the Huffington Post: and is available at Amazon. It’s aimed at young people, but is just as relevant for us.
And lastly, a wonderful selection of Blogs on Sleep you can access and learn even more about insomnia!
such a LOT of work you’ve done for all of us to benefit. thank you! XO
I admit, it was a lot of work! Thanks.
Dianna, WOW you did a lot of research on this subject and I hope any who is having sleep problems gets a chance to read it.
Thanks, Bernadette. I didn’t mention my own sleeping problems, since it was more of a research piece, but I have learned a lot on the way to trying to sleep better!
I’ve studied insomnia as well and one thing I’ve found helpful, as have those whom I suggested it to, is Newton Homeopathics Insomnia (drops) remedy. Not all Homeopathics work well for all people, but have found this remedy very helpful.
I tried homeopathy years ago, with limited success. So glad you found it helpful!
My severe insomnia started over two years ago (I am 76 years old). I cannot fall asleep until about 4 am. Once I’m sleeping, I’ll sleep for hours. Nothing has worked for me (and I have tried just about everything suggested in the linked articles). I also have tried the Soti Bio Tuner ( http://www.curezone.org/forums/am.asp?i=2114645) early on and didn’t get results. I’m going to give it another try. What does work is Medical Marijuana (it is legal in Massachuseetts). But the edibles bother my stomach and the smoke and vapor bother my lungs. I plan on trying the tincture, but it’s all very expensive. Insurance does not cover it. The only problem with the medical marijuana is that it does make you a little dizzy if you have to get up before you have slept if off. I have asked my doctor, who has a geriatric sub-specialty, to find out if there are any neurologists who deal with sleep disorders in the elderly, because what happens is that our brains don’t produce enough dopamine (and other brain chemicals as well) as we get older, and we need that for relaxation. There needs to be more research on how we might be able to adjust our brain chemistry to stimulate the production of dopamine without resorting to dangerous drugs.
Another approach I have tried with marginal results early on is brain entrainment using binaural beats. There is an explanation here: http://www.sleeplearning.com/html/brain_waves.htm. I prefer audio pieces based on the Shumann Resonance (http://www.abovetopsecret.com/forum/thread813348/pg1). If you are interested at all in brain wave science, the Shumann Resonance is fascinating.
You have tried everything, it seems! I didn’t mention ashwaganda in the post because I’m hesitant to recommend herbs. It is an incredible relaxant that won’t make you sleepy or disorient you, as some do. I know two people who have taken it with success. Doctors seem to be aware of it, so you should check with your doctor. Good luck on your search. It is a perplexing problem for us olders!
I take Ashwaganda and Astralagus. Tried every conceivable herb and homeopathic remedy. Some work for a short while and then stop. I’m just a hard case.
Yes, you do have a challenge to find a good sleep remedy, Elaine. But my experience is that if people persist long enough, they do eventually find a solution. I wish you all the best—do not give up!
I am one of those lucky people who literally are asleep as soon as my head hits the pillow (so far) but I know people who suffer from insomnia and know it can be a burden to bear.
Hey, nice to hear from you Virginia! You are lucky. The stats on insomnia for older adults are a worry. I’m okay now, but took a long time getting to the point where I could count on 5 to 6 hours sleep. It sure makes a difference!
What an excellent piece of research! I suffered from insomnia more often while I worked as my sleeping patterns were haphazard due to long hours and travel. Since retirement, I am able to keep a more regular sleep schedule but still have sleep issues when my mind get cluttered after a day of rushing around or a time when I feel unproductive. Usually some focused yoga breathing helps me drift off……..
Your sleep issues seem minimal compared to some of the stories I have heard! Yoga is a wonderful help for all sorts of problems, although I get to a certain point, and can’t move forward, so I stick to work at the gym!
Very useful, Diane, and quite timely. I’ve already explored some of the websites and have bookmarked it for future reference. Thank you.
Thanks, Aunt Beulah. Hope some of it was useful!
I have problems from time to time, I wouldn’t call it insomnia as such – more related to stressors that are happening, but also I just go with the flow – and I do catch up (if that’s what I need) – sometimes an hours horizontal (with or without) the nap works wonders.
Right now I’m on a treadmill of life – and so I sleep intermittently through the night…it will balance itself out sooooooon.
I’m imagining tonight I will sleep well, I have been up/down to the current artwork in the garden a dozen times, because I didn’t make enough yarn loops and it was too difficult to do it outdoors – ground/rain wet for sitting anywhere with the yarn/scissors and me!
It sounds like an interesting project you have going on in your garden. Lots of exercise too! I always sleep better when I’m tired!
I had insomnia for about 40 years, but now I usually sleep well. I don’t take that for granted!
I listen to audio books on my mp3 player. I process them so the player stops every 10 minutes. I can push the button if I’m still awake, but if I’m asleep the noise won’t unconsciously bother me. I can tell how much sleep I’ve gotten by how little or much I have listened to the book. Mostly it takes me a long time to finish one. 🙂
What a great strategy, Jean! I’m glad you are sleeping so much better!
How kind of you to put this all together for us! I take my sleep very very seriously. I have all kinds of little rules and rituals to ease me into a reasonably good slumber each night. Some nights aren’t so great, but then I make sure I catch up if possible. I hate the feeling of being mentally drained.
If I don’t get my 6 hours, I’ve been known to nap! As long as it doesn’t interfere with the next night’s sleep, (which it doesn’t seem to!)
That’s a fantastic amount of research! I generally lay in bed for an hour or so before falling asleep — not stressful worrying, but enjoyable thinking so need to stop and clear my mind. If I don’t fall asleep I have no difficulty lying in bed awake for longer and don’t fret about doing so. I’ve never taken sleep medication, prescription, OTC, herbs, etc. I do think any one of these three on occasion may be helpful: basic body relaxation exercises starting at toes to head, simple visual imaging can be helpful sometimes, being lulled by select instrumental music. I have found avoiding visual stimulation from digital devices & TV for some period of time before sleep is important. Also, being tired from physical labor earlier during the day, then going to bed at night when my body signals — can’t keep my eyes open — instead of forcing myself for some reason to stay up a little longer is much more conducive to sleep for me, but I rarely have that labor as I did when younger. FWIW I recall telling my Dr. years ago about what I believed was true for me about my poor sleep patterns then as I related them effecting my new health changes — different from what he was insistent accounted for my change. We’ve continued to disagree on the matter and isn’t the first time as there have been other issues science studies later proved I was correct about — that’s not to say he isn’t a good Dr. on overall matters with me. He ceased urging I adopt his specific recommendations and I’ve never said, I told you so. This sleep matter is another one of those issues as is included in your list which I first learned had been determined some time ago since I try to keep up on these things. Nice to see so much so concisely presented. Thanks! Good reference for the future.
As I read through your response, it seems you have covered everything I wrote about, except perhaps my references to blood sugar. I hope that your doctor wasn’t recommending sleeping pills—many doctors do! But you are right about sticking to your guns and doing your own exploring. I wish you years of restful, restorative sleep, Joared!
Very helpful post.
The quality of my overnight sleeps is erratic. I’m usually in bed for no more than six and a half hours, of which six hours (if I’m lucky) are actual sleep. So, I often end up taking a short nap in the afternoon.
I think naps are okay if you have them before 2:00 pm or so. Anything else may interfere with the next night’s sleep!
I seem to yo yo back and forth between good nights and bad nights. Thanks for all this research on finding the best sites to look to for helpful ideas. A great resource.
I think many of us are in the same boat. We have a good night, and then pay for it! I find a 7 hour sleep without waking at all, is incredibly restorative!
Comments are closed.