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A recent study conducted in December by scholars at the University of Alberta uncovered that enhanced oxygen levels contribute to better sleep by facilitating more profound and rejuvenating sleep phases in the brain. The research involved subjecting animals, regardless of whether they were sleeping naturally or sedated, to raised levels of oxygen and observing their brain functions.

One of the scientists who conducted the study, Brandon Hauer, says that oxygen helps the brain to switch out of active sleep, and remain in a slow-wave deep sleep the entire time. Once the oxygen was removed, the brain started cycling again through other stages of sleep. Slow wave sleep is the deepest stage of sleep, and the time when metabolites are cleared from the body, muscles grow, and protein synthesis occurs. Deep sleep is very important for body and brain recovery. It also aids memory consolidation.

When we are exposed to lower levels of oxygen, our brain remains in the active stage of sleep also known as rapid eye movement. Another interesting fact the researchers have found out in their study is that after the brain remains in REM sleep for a long time, the slow wave stage also extends, as if it now tries to catch up with the missed out slow-wave sleep due to extended REM stage. This study is important because it reveals the potential of oxygen therapy for sleep problems.

Scientists believe that oxygen therapy may help individuals with sleep disorders by enhancing their slow-wave sleep. Further testing is required before this becomes a therapeutic reality.

A recent survey conducted by the American Psychiatric Association in December 2018 unveils that more than one in every eight American adults has used benzodiazepines within the past year. The research indicates that 12.6% of the adult population ingested benzodiazepine drugs, with misuse accounting for more than 17% of their total consumption. These results were published in an online edition of Psychiatric Services in Advance.

The scientists defined misuse as taking the prescription drugs in any other way a doctor did not direct, including using the drug without a prescription or for longer than their physician suggested. The results show that young adults aged from 18 to 25 are most likely to misuse prescription medications.

Benzodiazepine Side Effects

Benzodiazepines are a class of medications that are often used to treat sleeping disorders such as insomnia. Most commonly used benzodiazepines are Alprazolam (Xanax) diazepam (Valium), clonazepam (Klonopin), and lorazepam (Ativan). Common side effects of these drugs include daytime drowsiness, confusion, dizziness, impaired coordination, vision problems, depression, headaches, grogginess, and so on. These medications have a high risk of abuse and may cause addiction. In the case of benzodiazepine withdrawal, the affected individual can experience tremors, muscle cramps, and even life-threatening seizures. Therefore, it is important to stop using benzodiazepines slowly, and under professional supervision.

The researchers from the American Psychiatric Association analyzed data from the 2015 and 2016 National Survey on Drug Use and Health. Studies from 2013 and 2014 found that only 6% of adults used benzodiazepine drugs, and they have not accounted for potential misuse. Apart from realizing that the overall use of prescription drugs has increased, now we also know that the highest benzodiazepine use is among adults 50 to 64 years. In previous studies, the use was the highest among seniors older than 65.

Benzodiazepine misuse was primarily associated with dependence on prescription opioids or stimulants. The biggest reasons for abuse were either to relieve tension or to help with sleep. However, around 50% answered to relieve stress, while only a quarter answered to aid sleep. When it comes taking these drugs without a prescription, the most common source was a friend or a family member. The lead authors of the study, Donovan Maust, M.D. and Ann Arbor advise doctors that patients who are prescribed stimulants or opioids must be supervised and monitored for potential benzodiazepine misuse. They also note that misuse may derive from limited access to health care and behavioral treatments. Therefore, abuse may be decreased with improved access to behavioral therapies for sleep problems.

Contrary to popular belief, there’s no necessity to forsake exercise in the evening. New studies from the Institute of Human Movement Sciences and Sport at ETH Zurich demonstrate that exercising prior to going to bed does not detrimentally influence sleep quality, and avoiding workouts in the evening does not improve sleep quality. This research was thoroughly explained in the Sports Medicine journal.

How Was the Study Conducted?

The scientists went through the literature about exercise before bed and analyzed twenty-three studies from the past. They found out that, contrary to popular belief, exercising four hours before bedtime doesn’t have a negative impact on sleep. One of the authors of the study, Christina Spengler from ETH Zurich, says that if pre-bed exercise has any effect on sleep, that effect is positive and not harmful. By further analyzing the literature and studies from the past, researchers found out that when subjects had exercised in the evening, they spent almost 22% of their sleeping time in deep sleep. Without working out in the evening, the time spent in deep sleep dropped to 19.9%. The difference seems small, but it’s statistically significant. Deep sleep is essential for physical recovery.

Intensive Training Late in the Evening

Although mild training has a positive effect on sleep, intense workout one hour before bed will disturb sleep. This is the only type of exercise that may have a negative impact on sleep. It also has to be done very close to bedtime. It’s also important to mention that the observation that intensive training in the evening may disturb sleep is based on one study.

If you are not sure what intensive training is, it can be defined as training in which an individual is unable to talk. Moderate exercise is of intensity high enough that a person would no longer be able to sing, but they could still speak. Competitive athletes and other sportsmen often perform vigorous training, but it’s rarely performed by common folk. Workouts such as more extended running or riding a bike are considered moderate. Intensive training may disturb sleep because one doing it one hour before bed doesn’t give your body enough time to recover.

Possible Sleep Problems are no Excuse

According to doctors, we should do at least 150 minutes of moderate exercise each week. If you are wondering whether or not to exercise in the evening because you didn’t have enough time during the day, you should definitely go for it. Dr. Jan Stutz from the Spengler’s research group and lead author of the analysis claims that moderate exercising won’t cause any sleep problems, even if you end your training session 30 minutes before bedtime.

It is also important to know that every person is different and that some of us may react differently to late evening exercising. You should always listen to your body, and if you notice having problems falling asleep after doing sport, definitely try to work out a little earlier. Exercising during the day is known to improve sleep, and we also know that working out in the evening, at least, doesn’t have an adverse effect.

Babies frequently struggle with falling into a deep and peaceful slumber since they have not mastered the skill of sleeping well. There are several prevalent factors that lead to their sleep disturbances, such as hunger, the discomfort from a wet diaper, the temperature in their sleep environment, and their general surroundings. To maintain their calmness, they need consistent feedings, diaper changes, soothing cuddles, and a sense of safety. Without meeting these needs, parents often find themselves seeking methods to help their infants drift off, whether it’s by setting a sleep routine or utilizing sleep training strategies, including the use of devices that emit lullabies, indicating bedtime. In such situations, White Noise Machines for babies become incredibly beneficial.

It is important to gather more information before using any White Noise Machine to induce sleep among babies, and here’s what you need to know to understand it better.

Why Consider Using Sound Machines for Your Baby?   

The white noise that the sleep machine emits serves to mask the other sound or noises that may naturally occur from the environment. Whether disruptive or not, this could hinder anyone from having a good sleep. The specific sound coming from a sleeping machine could be used to help reinforce the background regardless of environmental noises.

White noise is like a home to a baby because the womb has a deafening loud sound.  And when they are born, it is uncomfortably quiet. The baby white noise mimics the sound supportive of a newborn’s needs. Studies have suggested that a baby whose age is less than one year should have loud white noise when they sleep because it is an effective and inexpensive sleep aid, as well as agreeable to implement.    

Parents should always consider the sleeping hours needed by babies. The improper sleep or the lack thereof among infants causes them to be fussy, disagreeable, hyperactive, and behaviorally fluctuate. Furthermore, there are set of guidelines and recommendations for sleeping hours relevant to babies age group:

•    Newborns should sleep up to 18 hours per day
•    1 – 2 months can sleep 4-5 hours straight
•    3 – 6 months should sleep at night with a range of 8-9 hours plus short daytime naps
•    6 – 12 months should have a total of 14 hours of sleep with 2-3 naps during the day.

It should alarm parents if their child is not able to get the recommended sleep that they need as stipulated in the above-enumerated total of sleeping hours. That is why; using a sleep machine could help parents suffice the sleeping needs of their babies. When using the white noise, however, special considerations and specifications of the product must be considered. It includes the volume of the white sound and the duration of its use. Babies shouldn’t be subjected to white noise for far too long a period or in a manner too loud. There are underlying pros and cons for its usage and knowing it will be helpful indeed.

How Do White Noise Affects Your Babies

……When using a sleep noise for babies, these are the following benefits that you could anticipate for your baby. These are the proven and tested advantages that white noise could offer but not limited to the following:

1.    Reduction of stress to babies

Babies get easily stressed when they are in an uncomfortable environment. They get irritated of the people surrounding them, and they get tired and weary. It is for this reason that white noise becomes handy in the creation of safe spaces for babies. It will block out the simulations that cause them to be weary by the minute.

2.    Shush the baby

While letting a baby cry is healthy to an extent, persistent crying is harmful. The white noise machine produces a shushing sound for the baby that calms him or her down. Parents are correct in using this sound because the music is similar to the whooshing sound made by blood flowing through the arteries around the uterus.

Using white noise shush sound to calm babies needs to be louder than baby’s cry so that it could penetrate above his call.  However, sustaining a shushing sound is challenging. So, the use of a white noise machine can be an outsource sound to help you support the music if you feel dizzy or uncomfortable.

3.    Assist babies to sleep tightly

If you could observe, your baby will get awake after 20 minutes of nap.  It is because babies have sleep arousals that are usually about 20-45 minutes.  The moment a baby hits his sleeping arousal at the 20-minute mark, the baby gets a hard time to fall back into a deeper sleep, thus, leaving the nap over.  With the use of white noise, it can help babies maneuver their sleep arousal to get longer. At the same time, it can block the sound they hear, any disruptive noise that can interfere with their naps and night sleep.

4.    Lowers the risk of SIDS

Sudden Infant Death Syndrome or SIDS is an unexplained death among babies usually during a night of sleep. The chances of losing a baby from SIDS is high as it becomes common. Some studies suggest how the use of a white noise machine is a smart move to reduce the risk of  SIDS. There are two contending reasons for this: the fan circulates the air, and it generates white noise. SIDS occurs when the sleep state of a baby becomes an active sleep.

Reminders in  Using the White Noise Machine for the First Time

Upon finally deciding to use a white noise machine and have bought one for your baby, the proper and rightful use of the device should be followed to withdraw the baby from any unlikely circumstance.  Thus, the following are the suggested procedure upon using it:

1.    Turn on the white noise machine to start.  Ideally, when using it for the first time, it should work at the lowest volume. Do not exceed the maximum decibel level. The hospital nurseries usually suggest a limit of 50 A-weighted dB for infants.
2. Place the white noise machine near the crib.  Do not put it inside the crib because any item inside can be hazardous for babies.  Remember that it is seriously a bad idea to put the machine next to a child. It is advised to distance the device 7 feet or 200 cm away from the baby’s crib.
3.    Make sure to play a variety of sounds because babies react to different music they hear.  If possible, lower rhythmic should be used with no loops. Failure to do so can have an opposite intended effect to babies because it might arouse them to full wakefulness or being restless.

The point of using the white noise machine is to give babies a chance to put themselves into a tight sleep and sleep-train them after all. If you have used it other than its recommended usage and purpose, it may not be practical to the needs of the baby. Thus, it could be neither helpful in the long run for deep slumber.

Know more about the Advantages and Disadvantages of using these products

The doctors have made a significant consensus on how a low-pitched type of white noise can provide the most sleep-boosting benefits for babies and sleep-deprived parents. The use of white noise may induce sleep to your baby, but it is essential to take a look at both pros and cons before you decide to make this as a tool for your baby’s sleep.

Advantages

•    Babies may fall asleep better and faster with white noise as the background.
•    White noise can block disruptive noise which could affect the sleeping time of babies.
•    Some white noise sound mimics the heartbeat of a mother which is comforting for newborns.

Disadvantages

•  Potential development problems which include language and speech.
•  Increased potential of hearing problems if the parent exceeds the recommended decibel upon sleeping.
•  It may cause auditory processing problems because of the soothing sound which may impair the development in the hearing centers of the brain.
•  Babies might be reliant on white noise as a sleeping prop and will sooner find it difficult to sleep without it.
•  Some babies become irritated with white noise.

Safety and Precautions

White noise is quite safe for a baby as long as it not overdone but precautionarily used. It is necessary not to play your sound machine too loud for the baby. As the cons of the product suggest, do not use it in a prolonged period and without any breaks.

Furthermore, these are the tips for safe use of white noise sleep machines:

–   Place the device away from your baby, as mentioned in the proper usage of the sleeping device towards babies while sleeping.

–    Never put the machine in the cot or even attach it to the cot rail.

–    Play a sound on the lowest volume with a short duration of time, if possible.

–    Turn off the device once your baby has fallen asleep.

–   To make sure that your baby will not get dependent on the white noise machine, weaning off can be possible by turning the volume down a little every night until you will not use the sound at all while the baby is sleeping.

–   Select the right white noise for your baby.

The given tips are likely to prevent babies from any adverse circumstance which may occur while using the white noise machine.  At the same time, it serves as a guide for parents to moderately use the machine and prevent the cons from happening. Thus, once you have built the condition for sleep towards for the baby, it is easier for him or her to maintain a sound sleep in the long run or after several usages of the white noise machine.

Best White Noise Machines for Babies Product Reviews

After tackling everything you need to know essential to the use of a white noise machine, it is now time to select one carefully. The devices you should choose should be a helpful aid to your baby’s sleeping pattern and conditions. With this in mind, here is a list of recommended white noise machine and its corresponding features and valuable functions.

These selections should help you pick the right one for you and your baby.

Our Best Pick!

A recent study, featured in the Journal of Sleep Research on December 5^th, underscored a notable occurrence of sleep issues among young adults, particularly students. The study, conducted by a Norwegian college, assessed university students over three cohorts: 2010, 2014, and 2018. The results showed that students of both genders typically got less sleep than what is recommended during weekdays, with their sleep duration falling below 7 hours or barely reaching 7 hours. Conversely, during weekends, students managed to fulfill their sleep requirements, averaging around 8.5 hours of sleep, thus adhering to sleep guidelines.

The overall prevalence of insomnia among the students who participated in the study was 34.2% for women and 22.2% for men. From 2010 to 2018, sleep problems increased, and were more pronounced in women than men (30.5% women and 22.6% males). Researchers are worried of the very high and increasing prevalence of insomnia in college students. The results may extend on the mental health crisis many students face today. The lead author of the study and prof. of the Norwegian Institute of Public Health, Sivertsen, empsaizes that sleep problems are equally important as mental health problems or any other health issues, and that sleep deprivation among college students is a severe public health concern.

Not getting adequate sleep, even if it’s just by a few hours per night, can result in heightened anger, especially in annoying or frustrating scenarios. There were hints from earlier studies about a link between sleep and anger, but it was ambiguous whether the lack of sleep was causing anger or if being angry was disrupting sleep. The research conducted by Iowa State University emerges as one of the first pieces of evidence showing that a shortage of sleep directly increases feelings of anger. The study was led by Zlatan Krizan, a professor of psychology at Iowa State, and its results were published in the Journal of Experimental Psychology.

It is completely normal to get irritated by frustrating conditions. Also, over time, every person gets somewhat used to these conditions (such as a barking dog). However, the study shows that sleep-deprived individuals show increased anger and distress when found in frustrating situations. In a way, instead of adapting to the situation, over time, their ability to deal with the unpleasant conditions is reversed.

The participants of the study were split into two groups. One group maintained their usual sleep routine, and the other one had to restrict their sleep by 2 to 4 hours for two nights. The group who continued their normal sleep routine got seven hours of sleep a night, and the second group got only four and a half hours per night. An interesting fact is that this difference reflects the amount of sleep we lose in everyday life.

In order to measure anger, scientists asked participants to rate different products while listening to brown noise or more aversive white noise before and after sleep manipulation. The brown noise sounds like spraying water and white noise sounds like a static signal. The purpose of listening to these signals is to create uncomfortable conditions and provoke anger. The findings suggest that anger was significantly higher in those who were sleep deprived.

Sleep Effect Unique to Anger

Scientists know that sleep deprivation enhances negative emotions, especially anxiety and sadness. It also decreases positive emotions, such as happiness and enthusiasm. The findings will help to understand the connection between sleep, anger, and emotions better. The results also show that sleep affects anger in a unique way, and doesn’t make a person negative only at that moment. An individual sense of someone’s sleepiness can also indicate whether or not they will become more angered in an unpleasant situation.

Future Work

Dr. Krizan and his team are working on another study that analyzes data from two hundred college students who had a task to keep a sleep diary for 30 days. The students recorded their sleep and also rated feelings of anger. The results show that students who report more anger got less sleep than usual. Further research aims to identify whether sleep loss causes aggressive behavior toward others.

As we age, many of us we will experience certain changes in our bodies that will also affect how we sleep. The effect of these changes may further be influenced by chronic illness or the side effects of prescription medication. Unfortunately, sleep problems and disorders are very common among seniors, and epidemiological studies indicate that most elderly get less than recommended seven or eight hours of sleep. Since many older adults also have problems to fall asleep or stay asleep during the entire night, self-reported studies indicate that many older adults use sleeping pills chronically. Not all sleeping pills are recommended for seniors. In the following sections, you can learn more about sleep changes and problems that occur with aging, what is the best over the counter sleeping aid for older adults, often recommended prescription medications for older adults, alternative options such as natural sleep aids, as well as what sleep aids seniors should avoid.

Insomnia in Seniors

As adults, when it comes to sleep problems, the most common sleep issue experienced by seniors is insomnia. However, in seniors, insomnia is often secondary rather than the primary disorder. Secondary insomnia means that the sleep problem is brought on by different physiological factors, such as chronic medical conditions and side effects of chronic use of prescription medication. Therefore the best treatment for insomnia in older adults is addressing the primary cause of the sleep problem. Chronic illnesses and conditions associated with secondary insomnia in old age include neurological disorders such as Parkinson’s disease and dementia, heart failure, bladder failure, prostate enlargement, chronic gastrointestinal conditions, and respiratory conditions. Depression, anxiety and other mental disorders are also linked to insomnia, but researchers still aren’t sure whether these disorders cause insomnia or it’s the other way around. Another problem for the elderly is that their sleep architecture changes as they age. Sleep architecture refers to the progression of sleep across the night, and as we age, the amplitude of our circadian rhythm will decrease. This means seniors transition between sleep stages a bit differently than younger adults. Older adults experience lower amounts of slow-wave sleep and higher levels of shallow sleep. Seniors also often have problems with thermoregulation which can further affect their quality of sleep. In the morning, our body temperature should naturally increase and signalize our body and mind that it’s time to wake up. In the evening, a decline in body temperature signalizes it’s time for sleep, and it will make us feel tired and a bit drowsy. When thermoregulation in our body is disrupted, it can lead to circadian desynchronization, putting seniors at risk for insomnia and numerous sleep-onset issues. Lastly, poor sleeping habits can also lead to insomnia. For example, many seniors enjoy taking daytime naps, go to bed too early and rise very early or at irregular times. All these habits can severely affect one’s circadian rhythm and quality of sleep.

Other Sleep Problems and Aging

In addition to insomnia, older people often have troubles with sleep apnea, narcolepsy, restless leg syndrome, snoring, and even REM sleep behavior disorder. Severe sleep disorders are often treated with prescription sleep pills such as estazolam, rozerem and silenor.

Sleep Apnea

Sleep apnea in elderly is characterized by temporary loss of breath during sleep. The loss of breath can even last for one minute. Since this condition severely affects sleep, it can significantly disrupt the normal functioning of your circadian rhythm. Seniors can either have obstructive sleep apnea (OSA), which affects breathing by obstructing the airway, or central sleep apnea (CSA), which is caused by improper communication between the brain and breathing muscles. Obstructive sleep apnea is much more common, and around 24% of older women and 9% of older men suffer from this sleep disorder. It is important to know that cardiovascular disease is a serious concern for people with sleep apnea. The two conditions are often co-morbid, and older people with one are more likely to acquire the other. Elderly suffering from sleep apnea are also at higher risk for coronary artery disease, and conditions like hypertension, heart failure, stroke, and cardiac arrhythmia.

Narcolepsy

Narcolepsy is characterized by daytime fatigue and a very strong desire to sleep. Sleepiness can be so intense that it can cause ‘sleep attacks’, during which the affected person will suddenly fall asleep no matter where they are or what they were doing at the moment. Other narcolepsy symptoms include routine hypnagogic hallucinations, cataplexy, and sleep paralysis. However, these severe symptoms occur rarely, and the affected individual mostly has to deal with ‘sleep attacks’.

Restless Legs Syndrome

RLS is often reported by elderly sleepers. The condition is characterized by an itching sensation beneath the skin, accompanied by tingling, cramping or pain. The symptoms usually set in around bedtime and may cause sleep-onset insomnia. Periodic limb movement disorder shares the same symptoms as restless leg syndrome, but the difference is that PLM only affects people during sleep, which can lead to fragmented sleep and circadian rhythm disruption.

Snoring

Older adults are prone to snoring because the airway muscles that help regulate proper breathing during sleep are weakened. Although snoring doesn’t carry any health-threatening concerns, it is seen as a predictor for more serious problems like stroke or heart disease.

REM Sleep Behavior Disorder

REM sleep behavior disorder is often diagnosed in people over the age of 60. This sleep disorder is often associated with other age-related neurological conditions, such as Alzheimer’s and Parkinson’s disease. People suffering from this condition, unlike healthy individuals, can fully control their muscles during REM sleep. REM sleep is a sleep state when most dreaming occurs. Therefore, seniors with REM sleep behavior disorder often act out their dreams, flail their limbs, stand or walk around, and similar. Some patients may even engage in activities such as eating or bathing.

Sleeping Medications for Elderly

Self-reported studies show that many older adults use sleeping pills chronically. Not all sleep pills are recommended for seniors, and each category carries a unique set of effects, characteristics and user warnings. In the following sections, you can learn what prescription and OTC sleep tablets for older adults are often recommended to seniors, what are the best sleep medications for elderly, and best alternatives such as natural sleep aids for elderly.

Non-Prescription Options

Unfortunately, over-the-counter sleep meds may not be the best choice for treating insomnia in the elderly. Elderly adults will feel the side effects of the drugs much faster. Antihistamine based OTC drugs (Sominex, Nytol, Unisom) and pain relievers such as Advil and Tylenol are one of the over the counter drugs that knock you out, but it’s important to keep in mind that these meds have adverse side effects that you are going to feel much faster than a young adult would. Therefore, it is best to use OTC sleep aids when your quality of life is severely affected, and nothing else worked to treat your problem. If your insomnia is secondary, keep in mind that it’s vital to address its primary cause and that sleep pills probably won’t work. Lastly, before taking a sleep medicine, you must consult with your physician and make sure the sleep drug you intend to use will not interfere with other medications you are using on a daily basis.

OTC Sleep Pills for Seniors

When it comes to non-prescription antihistamines, diphenhydramine is the most commonly recommended over-the-counter antihistamine sleep aid. Diphenhydramine can be found in Nytol, Sominex, Excedrin and Tylenol PM. Benadryl contains diphenhydramine, and although it’s primarily used for allergy relief, it can also be recommended as a sleep aid. Another histamine that is proven to help with insomnia is doxylamine found in Unisom sleep aid. Other antihistamines that may be used as sleep aids are chlorpheniramine and hydroxyzine. Apart from antihistamines, some pain relievers such as Tylenol, Advil, and Motrin can be recommended for alleviating sleep-related issues. Tylenol contains acetaminophen which helps to induce sleep but doesn’t cause daytime drowsiness as antihistamines. Non-steroidal inflammatory drugs such as Advil and Motrin can also be recommended as a sleep aid because they contain ibuprofen which also helps to induce sleep.

Natural Sleep Aids for Elderly

Many herbal teas and dietary supplements on the market are used to treat insomnia and other sleep disorders. Melatonin is definitely the most commonly used sleep aid supplement. This sleep aid is considered most useful for people with sleep-onset or sleep maintenance insomnia as well as jet lag symptoms. Other widely recommended options include Valerian root and 5-HTP supplements. Natural remedies are considered relatively sleeping aids for elderly.

Top 10 Best Sleep Aid for Elderly

• Melatonin supplements

Melatonin is a hormone and a neurotransmitter naturally produced by our body. Many people wonder is melatonin safe for elderly. Melatonin supplements have very low dependency risks, and therefore are the best choice for older adults with sleep issues. Side effects are not common in younger adults, but seniors may experience daytime drowsiness, stomach cramps, and irritability due to prolonged use of melatonin. Melatonin is safe to use, but before taking it, it’s still required to consult with your physician.

• Valerian supplements

Valerian root is found in many natural sleep supplements. Since this is an herbal-based sleep aid, it has very low dependency risks. Although side effects are not common, the use of valerian root can lead to headaches, nausea, and irritability.

• 5-HTP supplements

5-HTP is also commonly found in many natural and herbal sleep aids and supplements. 5-HTP is a natural precursor to serotonin, and serotonin is vital for sleep regulation because it assists in the production of melatonin. Although the risk of dependency is low, prolonged use may lead to abdominal pain, gas, constipation, diarrhea, daytime drowsiness, daytime anxiety and depression.

• Combination sleep aids (Luna, Lunexia, Vitafusion SleepWell, MidNite Sleep Aid)

Combination sleep aids contain multiple natural and sleep-inducing ingredients such as melatonin, tryptophan, 5-HTP; herbs such as chamomile, valerian, and passion flower, and numerous vitamins and minerals. Dependency risk is very low or non-existent and side effects are rare. However, seniors may experience some side effects, just as when taking melatonin, valerian or 5-HTP supplements. Best natural sleep remedies for elderly are herbal teas such as chamomile, valerian and peppermint tea. These teas will at the same time calm the mind and induce sleep.

• Sominex

Sominex is a diphenhydramine based sleep aid that is a good option for seniors because it has low dependency risks. However, this sleep drug can have many side effects for elderly adults such as daytime drowsiness, constipation, nausea, and difficulty during urination.

• Unisom

Unisom is a doxylamine based sleep drug which has low dependency risk, but also some unpleasant side effects such as daytime drowsiness, blurred vision, constipation or problems with dry mouth, nose, and throat.

• Chlorphen

Chlorphen is a chlorpheniramine based sleep aid that has low dependency risk but causes side effects very similar to Unisom.

• Hydroxyzine

Hydroxyzine is an OTC sleep drug from the group of antihistamines. It is often recommended to seniors due to its very low dependency risk. However, prolonged or uncontrolled use may lead to experiencing side effects typical for all antihistamine medications such as dry mouth, nose or throat, dizziness, drowsiness, nausea, headaches and so on.

• Tylenol

Tylenol is an acetaminophen-based sleep aid that is primarily used to relieve pain. However, it can also aid sleep problems such as insomnia. Although it has a very low dependency risk, it has adverse side effects such as dizziness, sweating, nausea, loss of appetite, urination issues, and even unusual bruising or swelling.

• Advil (Motrin)

Advil contains Ibuprofen, and it’s also primarily used as a pain reliever. As Tylenol, Advil can also help alleviate some symptoms of insomnia and fall asleep faster. The dependency risk is very low, but side effects due to prolonged use can be very severe, from sweating, nausea, constipation, to rash, ringing in ears, and diarrhea. As stated before, the chronic use of sleeping pills in the elderly can lead to undesirable side effects that are generally not reported in younger adult patients. These effects often include the unwanted daytime drowsiness, physical imbalance, incontinence and even impaired memory and alertness. For this reason, it is your best and safest option to opt for low-risk safe sleep aid with minimal side effects like melatonin.

A review of randomized controlled studies over the past 12 years suggests commonly used OTC sleep-aid agents, especially diphenhydamine and valerian, lack robust clinical evidence supporting efficacy and safety – Source

Prescription Sleep Pills for Older Adults

When it comes to prescription pills, older adults are often prescribed benzodiazepine hypnotics and non-benzodiazepine hypnotics. Commonly used benzodiazepines are temazepam, loprazolam, flurazepam, clonazepam, diazepam and so on. Benzodiazepines are considered minor tranquilizers that can be used to and induce sleep and relieve anxiety. Due to the strength of these drugs, seniors typically begin their treatment at half the recommended dose as younger patients. These drugs also exhibit dangerous interactions with alcohol, and you should never mix the two. Non-benzodiazepine sleep pills are better known as Z-drugs. Unlike benzodiazepines, Z-drugs act selectively and affect only the receptors in the brain that help to induce sleep. Overall abuse potential and side effects are significantly less pronounced than when using benzodiazepine drugs. Most commonly prescribed Z-drugs are Ambien (zolpidem), Lunesta (zopiclone) and Sonata (zaleplon). Ramelteon (Rozerem) is also used very often. Rozerem is not a Z-drug, but it acts in a very similar way. Rozerem is one of the best alternatives to Ambien for elderly. Ambien is a good sleep aid, but since it works by suppressing the nervous system (and make you fall asleep), it also causes mental confusion, fogginess, and drowsiness. Many seniors also report serious side effects, even when used as directed, such as the potential for engaging in activities such as driving, having sex, losing memory and so on. This drug is also habit-forming, and it is best to use it only for a short period of time. There are several pharmaceutical alternatives to Ambien such as Lunesta and Sonata, but these sleep aids also have their own risks and side effects. Rozerem may be the best alternative option because it’s not habit forming and rarely causes side effects. Apart from falling into the category of safe sleeping pills for elderly, it’s also considered one of the best prescription non-addictive sleep aids for older adults. For more information about best prescription sleep aids, doses, recommendations, and risks, check out our page about best sleeping pills.

Sleep Hygiene for Seniors

You should know that taking sleeping pills should always be combined with healthy sleeping habits.

Sleep schedule: In order to improve your sleep hygiene and ensure a healthy circadian cycle every night, you should create a sleep schedule and strictly stick to it. Humans are creatures of habit and bedtime routines don’t only work great for kids.

Activity: In order to quickly fall asleep at night, you should be active during the day. Many seniors have too many or too long daytime naps that affect their quality of sleep at night. Light physical activity is also great for winding down at the end of the day and feeling more tired in the evening.

Vitamin D: If you spend too much time inside, make sure you also go outside and expose yourself to bright sunlight. You need your daily dose of vitamin D. If you can’t spend 30 to 60 minutes in direct sunlight every day due to a cold climate or some other reason, consider taking vitamin D supplements.

An interesting fact is that vitamin D deficiency is linked with the severity of obstructive sleep apnea in adults.

“Vit D levels were lower in OSAS patients compared with non-apnoeic controls. Several indices of OSAS severity also correlated with Vit D levels.”

Source – Archontogeorgis K. et al. Vitamin D levels in middle-aged patients with obstructive sleep apnoea syndrome. Curr Vasc Pharmacol. 2017

Bathing: Taking a bath before bed is not only great for relaxing yourself from a stressful day, but also for aiding thermoregulation. Since many seniors have problems with regulating their body temperature, a warm bath may be perfect for preparing yourself for bed.

Fluid intake: It’s important to stay hydrated during the day, but you should avoid drinking anything close to bedtime, especially if you have problems with incontinence. An hour before bed, fluid intake should be kept to a minimum.

Sleep sanctuary: For healthy and quality sleep, your bedroom must be properly ventilated, dark and reasonably cool. Your bed should be comfortable, but also provide quality back support. Avoid all bedroom activities that hinder sleep. Basically, the bedroom should be used only for sleep and sex. This will help your brain to associate the room with sleep which will help you to hit the hay more quickly.

Most grown-ups think back to when they were young and remember **easily** dozing off. But, it’s a bummer that today, about 25% of kids struggle to catch some Z’s, facing issues so tough they sometimes have to chat with a doctor. And yes, sometimes those docs even have to suggest medicine to help them sleep. Plus, a few moms and dads go the extra mile and pick up sleep aids from the store shelves. If you’re nodding along, wondering how to make bedtime less of a battle, stick around. I’ve got some secrets and surprises that could **change the game** for anyone keen to find a dreamy solution.

However, sleeping pills are in most cases a bad decision, primarily because sleep drugs are not made for children. All sleep pills work as a band-aid and not a cure, so this is not a long-term solution for your child’s problem. Also, there is a significant risk of overdose with sleep drugs because the doctor must change the adult dose to fit your child’s weight.

There is no prescription sleeping aid approved in the US to treat insomnia in children. Despite this fact, many kids are given antihistamines to induce sleep such as diphenhydramine or even hypnotic sleep aids. Common antihistamines given to children are Nytol, Sominex, and Benadryl Allergy. When it comes to hypnotic sleep aids and prescription pills, some doctors prescribe Zolpidem (Ambien). Lastly, some physicians recommend taking melatonin supplements. However, although melatonin is safe for adults, there are no studies that have confirmed kids can safely use it. In fact, there has been little research on its use in children, and long-term effects and risks are unknown.

Study Shows Children are Often Treated with Sleep Drugs

According to a study conducted by the researchers from the Ohio State University and the University of Missouri, and published in the journal Sleep in 2007, kids with sleep problems are often prescribed sleeping pills that are only approved for adults. In the study, researchers have evaluated more than 18 million samples of children’s doctor visits for sleep issues, and more than 80% of visits included a prescription for a sleep drug.

Although sleep experts agree that medication for children may sometimes help with insomnia, the medication must always be used in combination with other approaches, such as behavior changes. Most kids evaluated in the study that had sleep problems were aged from 6 to 12.

Among the prescribed sleeping drugs were Ambien and Sonata, but also some medicines that can help with sleep issues, but primarily are not a sleep medicine. For example, often prescribed an antihistamine to help the child sleep is Atarax. Doctors can also suggest using the antidepressant Desyrel, and the high blood pressure medicine Catapres.

When doctors prescribe meds that are not approved for kids, they have to do it “off-label”, and that is a common and completely legal practice.

Why Children Have Sleep Problems?

Children can have sleep problems for many reasons. However, in most cases, those problems are caused by the way parents, and kids interact about sleeping. For example, not having a regular bedtime routine can cause sleep issues in children. In 99% of the cases, changing the parents’ and kids’ bedtime habits and behaviors solve common sleep problems such as insomnia.

If you want your child to sleep better, you should teach him good sleep habits. Remember that you are their role model, so you have to stick the same (or similar) bedtime habits and behaviors you want to see in your children.

Most common sleep problems children experience is insomnia, but sleep difficulties in school-aged children also may include sleepwalking, restless sleep, nightmares, and sleep talking. In teens, the biggest problem is inadequate sleep. The cause of sleep issues in children, apart from poor sleep habits, is a bad diet, such as consuming too much caffeine, especially through sodas.

What to Do If a Doctor Recommends a Sleep Drug?

In case your children have sleep issues for a more extended period of time, and the doctor suggests to take sleep pills, it’s critical to ask about the possible risks and side effect of the medicine. Make sure you ask if the drug will really help solve your kid’s sleep problem. Check if there are non-drug solutions that could help, such as changing your child’s bedtime behaviors.

Using Sleep Medicines for Children

If your child’s doctor prescribes them a medicine like melatonin or a sedative for sleep, they will probably suggest that the sleep aid is used for a short time, and in combination with behavior strategies that should improve your overall child’s sleep habits. Behavior strategies should help your kid to sleep better even when he or she stops using the prescribed medicine.

Since some sleep pills are available in health food shops or over the counter in pharmacies, it’s important never to give these meds to your kids without talking to a doctor. A child can take sleep pills only when their physician is supervising their treatment.

Herbal Sleep Remedies safe for Kids

Natural sleep remedies such as chamomile, passion flower, and valerian are available in many health food shops, but there isn’t enough evidence that these herbal sleep aids can help children to sleep better. Herbal teas are also good natural sleep remedies for babies and toddlers. Good news is that herbal teas don’t have many side effects, but you should also have in mind that they don’t go through the same testing as medicines prescribed by your doctor, or bought at the pharmacy.

Sleep Supplements

Melatonin is a hormone supplement and a neurotransmitter naturally produced by the pineal gland in the brain. The secretion of this hormone is naturally controlled by light. Higher levels of melatonin induce sleep, while lower levels cause you to wake up. Melatonin is vital for maintaining our circadian rhythm – the internal body clock from day to day.

Melatonin medicine is often prescribed as autism insomnia medication or when a child has attention deficit hyperactivity disorder (ADHD), or a visual problem such as blindness. It can also be prescribed to teens that have troubles falling asleep at night and waking up in the morning. Although melatonin doesn’t have any severe side effects, melatonin sleep aid cannot be used for toddlers.

Sedative Medications

Sedative medications often include antihistamine drugs such as Vallergan and Phenergan. These meds aren’t recommended to kids younger than 3. In children, antihistamine drugs cause side effects like crankiness, hyperactivity, and daytime drowsiness. Using sedatives for sleep won’t help your child solve their sleep problem without combining them with healthy sleep habits.

Benzodiazepines

Benzodiazepines such as Restoril are rarely prescribed to kids because the effects of this drug in children haven’t been studied enough. Most sleeping pills or tablets, no matter whether they are OTC or prescribed cause addiction. You must never give your children medicines that were prescribed for someone else.

Alternative Treatments for Children with Sleeping Problems

Apart from prescribing sleep pills “of label”, around 7% of kids were suggested diet and nutritional counseling, and 22% were prescribed behavioral therapy and stress management to relieve insomnia. Approximately 19% of kids were advised both medication and behavioral therapy.

When it comes to sleep problems, parents are the ones that can help their kids the most. It is imperative to set a healthy bedtime routine and make the bedroom environment in the child’s room as comfortable for sleep as possible. Sleep and wake up time should be the same every day, and kids shouldn’t have TV or video games in the room. Caffeine shouldn’t be taken after lunch.

Lastly, it’s important to know how much sleep your child needs. An infant requires up to 15 hours of sleep a day. Children aged 1 to 5 need 12 to 14 hours of sleep. Kids from 6 to 12 need 9 to 11 hours of shuteye and teen need 8 to 9 hours of sleep per night.

How to Improve Bedtime Behaviors?

If your children have troubles falling asleep, instead of reaching out to over-the-counter solutions such as Ozzzz’s sleep aid or kids melatonin gummies, try improving kids’ sleep habits first. If your kids are young (toddler or a preschooler), don’t stay with them until they fall asleep. If a child wakes up in the middle of the night, and realize there is no parent around, they will probably get upset. It’s best to leave the room when your child gets sleepy. That way, he or she will gradually learn to feel comfortable sleeping alone.

• Never reward a child when he or she refuses to go to bed by throwing tantrums, making up excuses or similar. Reward them only when they show good bedtime behaviors.
• Good bedtime snacks for toddlers or older kids are food with melatonin such as tart cherries, pomegranates, olives, grapes, tomatoes and so on.  Healthy bedtime snacks with help increase melatonin levels naturally.
• If you have older children (pre-teens) with sleep problems, make sure they don’t stay up too late in the evening or sleep in on weekends. Creating a consistent sleep schedule in most cases helps to solve their sleep issues.

When Should Your Child Visit a Doctor?

If you have concerns, don’t hesitate to talk to a physician. A good pediatrician may refer your child to a counselor or a sleep expert for help.

Recent research by the American Academy of Sleep Medicine highlights a significant link between nighttime exposure to artificial light and insomnia. This research shows that increased exposure to artificial light outside at night correlates with higher rates of insomnia in older adults. Consequently, these individuals tend to use prescription sleep medications for extended periods or in higher doses because of light pollution.

The overall results suggest that sleep deprivation indoor or outdoor light pollution may cause insomnia or contribute to sleep deprivation. The study results are published in the November issue of the Journal of Clinical Sleep Medicine.

According to the researchers at the American Academy of Sleep Medicine, insomnia involves struggling to fall asleep, having difficulties in maintaining sleep and waking up too early. It’s well known that environmental factors, such as light, extreme temperatures, noise and similar can disrupt one’s sleep.

The authors of the study suggest that inappropriate or excessive use of artificial light at night, also called light pollution, can significantly affect the quality of one’s sleep. Research has shown that exposure to artificial nighttime light can disrupt circadian rhythms, and speaking long-term, potentially lead to metabolic and chronic diseases, such as depression, diabetes, and obesity.

The study was conducted by examining the data from (NHIS-NSC). The sample was taken from a population in South Corea. The researchers analyzed the data from 2002 to 2013 and excluded everyone who was diagnosed with a sleep disorder. The final study sample comprised of 60% female and 40% male who were at least 60 years old. In order to determine the individual exposure level to artificial light, scientists used satellite data provided by the National Centers for Environmental Information.

Usage data for two prescription sleeping pills form the group of hypnotic drugs such as zolpidem and triazolam, were gathered from health insurance records. About 22% of subjects had prescriptions for hypnotic sleeping pills. Leading authors of the study believe that bright outdoor lighting may be one of the environmental causes that not only cause insomnia but also leads to prescribing hypnotic drugs. Further research is required to define and minimize the severe effects of light pollution on human health.

A new study has made a startling revelation: your preferred wakeup time could be jeopardizing your health. It appears that night owls, or those who stay up late, may be at a higher risk of developing heart problems and type 2 diabetes compared to early risers. The reason? People who are active at night tend to indulge in unhealthy snacks and fail to maintain consistent meal times. This significant finding was published in Advances in Nutrition on November 30. Take a closer look, and you’ll discover why changing your sleep pattern might just be the breakthrough you’ve been searching for.

Sleeping Preferences and Health

The human body runs on a 24-hour cycle is regulated by an internal body clock, also known as circadian rhythm. Our internal clock doesn’t only regulate sleep but also tells you when to eat, sleep and wake. Every circadian rhythm is unique and causes to forming a natural preference towards either waking up early in the morning or going to bed late in the evening. Scientists from the Northumbria University have found out that people with the evening chronotype (who go to bed late) have a higher chance of suffering from heart disease and type 2 diabetes.

The risk is increased because the findings also indicate that night owls have unhealthier diets, consuming more alcohol, junk food, sugars and caffeinated drinks than early risers. Night owls report more erratic eating patterns, such as missing breakfast and eating later in the day. The diet of night owls contains less healthy food, especially grains, fresh fruits and vegetables, and their meals are typically larger than average. They also report consuming a lot of caffeinated drinks, fast food, sugar, and snacks.

On the flip side, early risers eat more fruits and vegetables, and have more meals but in smaller portions. The bad dietary choices may explain why night owls are more prone to suffering from chronic disease. Since the internal body clock also influences the way glucose is metabolized in the body, eating late in the day is also linked to an increased risk of type 2 diabetes. Night owls prefer eating before bed which leads to increased glucose levels. Naturally, glucose levels should be the lowest at night. When this is frequently done, it could negatively affect metabolism because it doesn’t follow the normal biological processes of the body.

This can also impact people who work shifts, particularly if their shifts rotate and they need to adjust their body to their working hours constantly. Doing so reduces their sensitivity to insulin and affects glucose tolerance, increasing their risk of type 2 diabetes.

The study also uncovered some interesting facts and trends. For example, people’s preferences to wake up early or go to bed late change at varying points in the life cycle. Most children are typically early risers until six years old, and become night owls during puberty. The evening often preferences last until an adult reaches their early fifties. After that, they begin to revert back to a morning chronotype.

Being exposed to daylight also influences sleep. Studies show that every additional hour spent outdoors brings 30 minutes of ‘advance sleep’. Lighting, noise, crowding of urban environments, and similar external factors can affect whether a person becomes an early riser or a night owl. Night owls typically accumulate ‘sleep debt’ during the working week and sleep longer at weekends to catch up. Early risers have small differences in their sleeping patterns across the entire week.

Further research aims to find out how people’s circadian rhythm affects their dietary habits and health in the long-term. Researchers will also try to identify the best methods to evaluate one’s chronotype, and how their sleeping preferences may impact one’s long-term cardiometabolic health.