What bedtime routine helps a 72-year-old with insomnia?

Question

Hello doctor,

I am 72 years old and have trouble sleeping. Although I feel tired, I am unable to fall asleep. I lie in bed for hours thinking about everything. What bedtime routine helps a 72-year-old with anxiety-driven insomnia sleep better?

I tried Melatonin 3 mg, but I honestly did not notice much difference. I really do not want to start taking strong sleeping pills.

By morning, I feel exhausted and cranky all day. Some nights, I barely get three to four hours of sleep.

Is there a bedtime routine that actually works?
Is this just a normal part of getting older?

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I have gone through your query and understand your concern.

Poor sleep is common with age, but it is not something you just have to accept.

A simple routine can help:

Maintain a regular sleeping pattern and have a fixed time to go to bed as well as wake up each day.
Do not consume caffeine at night.
Refrain from using your gadgets for at least one hour before sleeping.
Make sure that you have a cool sleeping environment, and also perform some relaxation exercises before bed.

If you are lying awake for more than 20 to 30 minutes, get up and do a quiet activity until you feel sleepy.

Since anxiety seems to be a major factor, cognitive behavioral therapy for insomnia (a sleep disorder in which the person may have difficulty falling asleep) (CBT-I) is often more effective than sleeping pills.

If your insomnia has lasted for weeks or is affecting your daily life, speak with your doctor to look for treatable causes and discuss the best treatment options. Your doctor may also review your current medications and overall health to identify contributing factors.

I hope I have answered your question.

Let me know if I can assist you further.

Thank you.