8 Ways for Seniors to Sleep Better Tonight

[@TheSleepDoctor]

sleepdoctor.com/books/sleep-drink-breathe/ ⬅ I have a new book out! Are you overwhelmed by wellness? Sleep, Drink, Breathe offers you a back-to-basics approach to achieving your health goals! 📕

[@DianeLowery-ct6tg]

This video was more than helpful. I couldn't stay awake after 7pm and the sun hadn't even gone down. I started going outside and getting full sun each day between 4 and 5 and now have no trouble staying awake until 9 or 10. Thank you

[@cassieoz1702]

No mention of the very common sleep maintenance insomnia which starts at menopause then persists. When (not if) i wake at 2-3am, I'm awake for upto 3 hours. I reckon about 2/3 of my female friends complain of the same. NONE of the other things you mention are relevant

[@jeannined7532]

I wake up after 5-6 hours and I've decided that it's ok. Sometimes I stay in bed and pray, journal or read. Sometimes I get up. I feel ok, so I'm normalizing this amount of sleep for myself at 72.

[@DoreenGillman]

Kindred spirit !! xx

[@susane919]

Yes - me too and I am 73.

[@mj9949]

Me also I’m 74

[@MicheleKaiser-io2dx]

Me too...yes, am 75!

[@robbymitchell805]

Yep I get it 71 here 😊

[@diggerrob6356]

I’m 78 and a Vietnam veteran with PTSD. For the last 10 years or so I’ve tried prescribed sleeping pills, taken over the counter medications, CBD and last of all Melatonin. All of these things left me with a morning “hang over”. Now I still use chainsaws, tractors and such so don’t need to start my day feeling dopey! I started experimenting with meditation when I was 16 and lately have been using self hypnosis as a tool in many ways. After rejecting Melatonin I was desperate for more than 4 hours sleep a night and started to experiment using self hypnosis before I try to go to sleep. I start off by putting myself in a receptive state and then tell myself I’m going to sleep all night just as if I’ve had a sleeping tablet. I tell myself that if intrusive thoughts keep me awake that I will push them away. I was amazed that it was that easy! I’m now sleeping to 7AM and for most of the night, dreaming more too. If you learn to program your own mind it’s amazing what you can achieve!

[@GwenMotoGirl]

That’s remarkable! I’ll try this. Thank you for your service.

[@diggerrob6356]

@@GwenMotoGirl Thank you, I hope it works for you and it might take some practice.

[@maryannbrown5762]

How wonderful that you are having good luck with self hypnosis for sleep. I know that PTSD can affect many aspects of life and getting good sleep can help with healing. I wish you continued good sleep.

[@diggerrob6356]

@@maryannbrown5762 Thank you! It’s been working for about a month now so fingers crossed.

[@TheDriftwoodlover]

I find taking L-theanine and magnesium glycinate help my sleep. Maybe that would help you too.

[@stephcats20]

In Dec. 2021, at 68, I had major surgery for the first time. It seriously wrecked my sleep. I think it had something to do with the anesthesia and what happened while I was under. I have tried all the regular approaches to insomnia, without reliable relief. Two days ago I had the idea to begin writing letters to sleep. It is already making a difference. Last night I actually slept beautifully, for more than 6 hours, which is practically miraculous.

[@gingermonroe4153]

Wow zizam😅🎉

[@Pattio47]

I’ve tried this too when my brain won’t slow down and sleep. It seems to relieve the brain of it’s stress and helps it calm own.

[@albertopimentel968]

Read the book relax and win by Bud Winter.

[@KactusKM]

Glad you listen to your intuition!

[@phido9235]

Thanks Dr for sharing ❤❤❤🎉

[@didgeridooblue]

I am always amazed how a nap can refresh me, but a full, 8-hour, night time sleep doesn't provide restful sleep.

[@jujubee2141]

I’ve had sleep problems all my life. I’m 64 and I don’t think I’ve had an 8 hour night’s sleep since I was a baby. As an adult, I’ve tried lots of medication for sleep and most of them left me with a hangover the next day. I am now taking melatonin and it works sometimes but not all the time. I could write a book about my insomnia but this is enough for now 😊 Good luck to my fellow insomniacs! Update: I started taking marijuana edibles (chocolate). I take a teeny, tiny piece about the size of a caper and it works wonders! It was my last resort and I may have found the answer for me. My doctor wouldn’t or couldn’t recommend it even though its legal.

[@iukwailun6834]

翻譯中文

[@cherylmcnutt9905]

*Refresh, not “refreshed”

[@dmercier6437]

I have the same experience

[@maryannhavlena9261]

😂😂😂😂👍YES😉

[@nancypersin8943]

I was surprised you didn’t mention the amount of water you drink per day. Dehydration is definitely linked to bad sleep, and it is rarely brought up by doctors I suggest you incorporate that in your talks as well. Thank you for your information. I found most of this to be very helpful for me.

[@sharonbassett3073]

My Dr put me on 1 1/2 litres of fluid a day! Works wonders. My father lived on that for40 yrs and lived to be 90 yrs!

[@carolbenson6524]

I'm 75..to bed at 10..up at 1 or 2 and back to sleep at 4 until 6.😮. I did stop caffeine though which I think has helped. Very informative video!

[@mareebrocklehurst9370]

Never sleep at all

[@suev3339]

Tea drinker here. Have had to change my habit of regular cuppa in morning, then other two cuppa are decaf. First meal before 10am, last meal before 3. Bed at 8, usually awake couple hours after a good 5-6 hours, then up at 5. When I threw my alarm clock away, listen to my body at 70, and schedule appointments accordingly. World of difference- living w/aging me is now filled w/lots of grace.

[@milas2000]

I increased my magnesium & B stress Complex & Vit D3 with K2 and the restless leg and burning foot pain has dissapeared. Most of us are not getting enough exposure to sunlight & thus not making enough Vit D 3 which is not rrally a hormone but rather a Hormone precurser.

[@emilychapman2354]

In my late 50’s and early 60’s, I used to get restless leg syndrome. I found that magnesium helped and also I was later found to be B12 deficient. I now take a daily high dose supplement of B complex. I haven’t had a problem with it for the last 10 years at least and it also relieved most of the peripheral neuropathy symptoms. I am now 73. In might be worth having your serum B12 checked if you suffer from these conditions.

[@margaretmarshall3645]

Restless Leg Syndrome can also come from being low on iron, as often happens if you give blood regularly, for instance. I now take 27 mg iron tablets for 10 days or so before and after giving blood, and any time I experience RLS. That fixed the RLS for me! And helped my sleep somewhat, but I still tend to wake up too darn early and not get back to sleep. 🥱

[@HappyLife-wv5ms]

Adding potassium to my nighttime Magnesium stopped my nighttime leg cramps. Making sure I drink enough water during the day has also helped with sleep in general.

[@barbarah5742]

Moved my mag glycinate from breakfast to after dinner. Works perfectly!

[@DianeLowery-ct6tg]

Im so glad i found this. I wondered why at age 70 ive turned into a morning person and can barely stay awake after 9 pm. As you stated its normal. Very informative video. Thank you.

[@TheSleepDoctor]

Glad it was helpful!

[@mjgrant1515]

same! i’m also 70 and recently have been waking up earlier. i now try to get to bed by 9:30.

[@susane919]

I wake up early and fall asleep around 10 pm . Used to be able to sleep in but now I am a morning person.

[@mjgrant1515]

same! i’m 70, go to bed at 9:30 & wake up early. i’m getting used to the routine.

[@valeried2941]

This is a wonderfully valuable video! I am 63 years young.. It made a huge difference when I purchased a new mattress after..hope you are sitting down, ..twenty eight years! Yep! And I love the sound of a small family an to lull me to sleep...when little my mother used to run the dishwasher at night to lull me to sleep..thank you Doctor!

[@TheSleepDoctor]

Thats awesome!

[@LastTrump7]

@@TheSleepDoctoras a 67 year old male who has battled anxiety and insomnia for 40 years what do you think about the drug Trazadone 25-50 mg a night?

[@deborahwilson6970]

Replacing my mattress with a newer better one allows me to adjust my sleeping position so that I am once again using the whole bed when I sleep, and am no longer stuck in one spot. That in itself means fewer times waking up, simply to adjust to a more comfortable position; as well as being less sore in the morning. The "outdoor walk" leads to one explanation of my feeling a need to nap the moment I walk inside my apartment; while not feeling the same need when out and about. Most of my medications have fatigue as a side effect, and are taken at night. I was prescribed Calcium with Vitamin D while working in the Middle East.

[@vanniegrace]

May I ask what mattress? Mine is miserable, but I find it so difficult to decide when I go mattress shopping. It's such a big investment. I would gladly make it, but I dread the hassle of exchanging it if it doesn't work out . I hate the phone on the top of mine. Seems like they all come with that nowadays.

[@vanniegrace]

Foam, not phone😊

[@deborahwilson6970]

@@vanniegrace About 10 years ago, i allowed myself to be talked out of the PosterPedic that I wanted because I am a restless sleeper. That's when I made the mistake of buying a Miracle Foam mattress. Yes, I stayed in one place; but I couldn't move when I wanted to. My new mattress is a Helix Midnight, rated number one in 2024 for restless side sleepers (I watched a different video about best mattresses plus did other research)

[@joanhenry8586]

Both my husb and I (he’s 76, I’m 72) find wearing warm socks and comfy a long-sleeved shirt (no bottoms) in a dark,cool room the best sleep aid. Additionally, I have REALLY benefitted from a heavier blanket … and, of course, the gentle noise of a box fan is a given.

[@olgaholguin6339]

I am 71 years old. I can't fall asleep til 3a.m. then we up 2 hours later. Sleeping pills, aids, melatonin do not help. I wake up , then finally fall asleep at 6. Sleep on and off til 2 or 3 p.m.

[@margaretmarshall3645]

@@olgaholguin6339 Sure sounds like your body rhythm has gotten disconnected to the sun’s. You might really benefit from setting an alarm to start getting up earlier and earlier, and then get outdoors and into direct sunlight as soon as you can, for 20 minutes or so. Also try to get outdoors for a while towards sunset. Those things can dramatically help to resynchronize your sleep/wake cycle with the sun. For myself, if I get outdoors early in the morning then I’m sleepy by 9 pm, and if I don’t then I find myself turning out the light around 11 pm or midnight.

[@acer4237]

I love the blanket from Marriott hotel, bought one and it’s definitely improved my sleep

[@patriciabarnhart1886]

@@olgaholguin6339My pattern exactly!

[@sharonbassett3073]

Yes - the bed socks the heavier bedding coverage and diffinitely the fan ALL year round!

[@rajanigurung8885]

I'm fifty six and suffering with sleeping disorder.Sometimes i sleep whole night without disruption but sometimes i awake whole night. I think im suffering from insomnia. So doctor prescribed me medication but i never taken daily.Thank u doctor for ur valueable advice from India 🙏😔

[@deniselebeau9874]

What did your doctor prescribe you?

[@marybowman6500]

Thank you so much, Dr. Bruce for your advice… I been having trouble with sleep… I am mouth taping now and it’s working wonderfully well. I’m getting wonderful vital sign results on my Fitbit and on my Apple Watch… So 7 1/2 hours sleep at age 80… And I do take other medication’s but no specific sleep meds. I’m glad for the advice on the over-the-counter sleep aids I use I’m very rarely…… I’m using all your other.

[@StephanieGreyBeHealthy]

Hurt my shoulder after a fall, had to learn how to sleep with more pillows! Arnica Montana, Ice Pack, helps too I am 60!!!

[@TheSleepDoctor]

Great job!

[@margaretward1180]

Yeah both my shoulders have been keeping me up!

[@olivia8979]

Cutting coffee from 4 cups to 2 cups made a huge improvement in my sleep... and I never had the coffee after 10am. I can definitely tell the difference in how I feel when I wake up, but also I have a sleep tracker which showed clear improvements in my sleep score and my sleeping HRV. In addition to reducing the coffee, I make myself wait an hour to have it. That is because I should be doing that anyway since the coffee can interfere with my thyroid medication. I want to experiment with 1 cup then 0 cups... I really want to... but the caffeine addiction is real so I haven't done it yet

[@mjgrant1515]

maybe try the caffeine fading that he mentioned. i did it cold turkey and d the severe headache lasted for 4 days. i really enjoy my swiss water processed coffee now, though.

[@R.Oates7902]

A friend had a rule where she didn't drink any caffeine after 3 p.m. That's something to consider.

[@olivia8979]

@@R.Oates7902 Right, but as I said in my message i never drink it after 10am

[@NancyWaltonHart-sg2dx]

I get more restful sleep in the afternoon than at night. Need heating pad and pillows on each hip to get comfortable thanks to sciatica,osteoarthritis, and knee arthritis.

[@KJSvitko]

Daily exercise is key to as healthy life. Ride a bicycleto school, work or for fun. Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.

[@kerandco69]

I walk 7-10 ks a day and ride everyday - still wake 2-3 times a night. Just learned to live with it. Bed is new and comfy, body is old and sore 😂

[@KJSvitko]

@@kerandco69 Quality sleep is harder as you age. A dark room. A cool room 66-68. Eating your last meal at least 3 -4 hours before going to bed. It is important to give food time to digest while you are awake. Alcohol, coffee, tea and chocolate all impact sleep. No Caffeine after noon. Drinks with caffeine or alcohol take a long time to leave your system and will wake you up in the middle of the night. Wind down a couple of hours before sleep. Turn off computer screens and reduce activity before bed. A hot bath or shower two hours before bed is relaxing and stress reducing. It raises your body temperature and then it will drop over the next hour. All of these can help or hurt your sleep.

[@crystalclear6864]

Not if you have fatigue syndromes. Walking is good

[@christinavanlysebettens4868]

Exercise in the pool. Easy on the joints,effective workout.🌊💦

[@PrioritizedHealth]

the sleep environment is very important. thanks for sharing great tips

[@powerWithinUs4055]

Love the enthusiasm you have for the subject. So nice to "talk" to someone who understands….sleep..it’s a thang……. Try socks. I discovered I slept well and went to sleep faster with thick socks. Like hiking boot socks. Other kinds are too tight. These are thick and pop on and off easily. Put clean ones under the pillow, don’t forget that way.

[@yvettebennett6170]

Thank you. Lots of great tips and things to try and think about. Thank you.

[@Diane53M]

What is the best time to take these suppliments and vitamins to help me sleep. I have had problems for years, no problem getting to sleep, but I wake every couple of hours and sometimes will be awake for an hour or 2 before I doze off again. I live in the UK and found summer worse than winter, due to night sweats, but still don't sleep that great in winter either.

[@Thomas-pq4ys]

Even though the test said I was a dolphin, I'm a wolf..... A life-long musician and craftsman, I've always stayed up when I could... when I did music for a living, I'd go to bed when the birds started singing as dawn broke, slept till noon or after. Now, 73, retired, I'm all screwed up. My hormones are backwards. At night, I get wound up, energized. In the morning (9-10AM) I'm groggy. Coffee only gets me moving... slowly. I wonder about my hormones, melatonin vs cortisol... I knew people who'd awake in the morning and be bouncing around, not even make time for breakfast... they'd fly out the door, coffee in hand, raring to go. Me, I'm seeing stars... wanting quiet, coffee... damn lions... Lions hate me, I hate them. I remember have a couple jobs that started at 6AM. I didn't wake up until quitting time... I got fired from both jobs... which was fine... they were all lions. Being retired, I'm now allowed to do whatever I can whenever I can... and I still stay up until 1AM, and still have a hard to getting to sleep... busy brain... anxious. I want to do a sleep study.

[@gingermonroe4153]

Wow. I'm the same my hormones are backward I use t work at nite I also did corporate But I found I'm a nite person I have a severe sleep disorder f 32 years I went on a diet n when I was at my nite time job I kept passing out till this day same thing Everytime I cut out junk n carbs it somehow messes with my circadium rhythm I recently ordered this product that has a slow releasing melatonin It's Morphus called Sleeps Try it Yeah. I usually get wond up around 11pm What really helps is if u tire youself out during the day I've been working like a maniac t get my house cleaned n together Also. I started exercising t help my back n legs Do some exercise n tire yours 10:12 self out Been working all day 10pm now and am exhausted I'm trying t change my Circadium rhythm I didn't drink coffee today Best t u former musician! Follow a good healthy diet Hope things turn around f u😊🎉❤

[@Thomas-pq4ys]

@@gingermonroe4153 recently discontinued alcohol. I'd only have one, thinking it'd help me get to sleep, but the quality of my sleep suffered. It's been a week, no booze, I sleep straight through. I didn't when I drank. Good to know I'm not alone with this issue. Now I'm getting email that I'm a dolphin...

[@candecarro]

I have found that fasting has allowed me the ability to have a great night’s sleep as I’ve aged. I’m 76 and for 3-1/2 yrs have fasted “One Meal a Day”, dinner only from 5-7pm.

[@Lethah]

Several heart doctors on youtube praise fasting, or working up to 1-2 meals a day in order to sensitize pancreas, prevent pre-diabetes, avoid sugar spikes from eating every 2-3 hours. It is easier on digestion to eat less and No sugar, less fruit, and refined junk foods..bacon, red meat, fat and sweet foods, pastries etc. you are going in the right direction for heart and blood sugar health.. that will,impact sleep, obesity, longevity …

[@Lethah]

This doctor is hyper, and amusing that he suggests he is elderly… probably only in his 60s…

[@Lethah]

He did not mention, typical female issues like hot flashes, pregnancy, nor worry, chronic pain of arthritis, polyuria, tinnitus, kids, cats, dogs barking that keep many people awake … sleep apnea is more common with obese, hypertensive men .. i guess he will address these issues in the sleep clinic. .

[@Querencia7779]

Sleep in a cool room. No white noise, use brown or green noise, stay off of light in your eyes tech-screens etc. 2-hours before you want to sleep. Keep animals in their own bed. Do not take vitamin D before bed without cofactors.

[@rssiddharth3134]

👍💐 thank you doctor for your free of cost educative and highly informative video on this topic...in India most of our doctors have no time to talk to patients on such important health issues..neither are they so clear about their advise and prescriptions...

[@ithacacomments4811]

Loving my Tuft & Needle mattress! It comes in a box and goes POOF when you open it.

[@juliayelle2942]

ARE THEY LIGHTER AND EASY TO MAKE?

[@marilyncallan-cx7rk]

So glad I watched this video. Really learned a lot.

[@deborahbain9915]

Im a older Borderline and also have fibro Both these conditions make sleep difficult

[@LeTrietAn]

This video was more than helpful.

[@janemasini356]

I'm 55 female still in perimenopause, I'm suffering from sleep apnea and sleep anxiety and morning anxiety, it's so debilitating. I take hrt and magnesium glycinate! Nothing works.❤

[@johnkelly9451]

Dr Mary Clair Havre ytube

[@Iceland874]

I’ve never slept well from age 5 or 6. I don’t consider myself a senior but am 68. I have been working full time a week plus earned two graduate degrees while working full time in my 50s. I get hungry at 4:30 because thats when I get off work and I usually fast until dinner. I go to bed at 10:30 because I get up at 6am to get ready and go to work. Interesting but can’t say I agree with your video. I have less time on my hands- work full time and working on certifications.

[@VivianLittle-xq2nx]

I started having restless legs when I was expecting my first baby. It wasn’t until maybe 10 years ago that I discovered I was breathing shallow & if I would breathe the air out of my lungs & at the end force ALL the air out by tightening my stomach muscles to press my stomach up against my lungs then breathe normal & do it a second time, the restlessness would go away or at least not be so bothersome.

[@eleanordefreitas979]

Good point. My husband is waking up feeling worse than before going to bed. I have suggested he takes deep breaths deep into his lungs. We csn live without food for a while, without water much less but we can't live without oxygen after a few minutes.

[@ithacacomments4811]

A sleep mask is so helpful for sleep.

[@geraldinegreene]

What do you meam by a sleep mask please.

[@ithacacomments4811]

@@geraldinegreene A black eye cover that blocks out all light while you sleep.

[@iadorenewyork1]

I have a kind of "panicked" feeling when I've worn my mask. (My sleep mask reads, "Namaste in bed", which is sort of funny.)

[@maryelizabethrohr3743]

@@ithacacomments4811 I use 2 Nodpods and they help relax,reduce dry eyes in the morning & research shows that sleep masks provide about 45 minutes extra sleep as sleeping pills.

[@crystalclear6864]

And ear plugs!

[@lydialawlor3250]

I'm 67 and I don't sleep easily. I've always been a difficult sleeper. I don't sleep during the day and don't fall asleep early either. I do have an under active thyroid Hashimoto

[@donaldponder6462]

Eating earlier in the day has recently been shown to be optimal...& going to sleep earlier- 8-9:30pm has also been recognized as the ideal & rising when the sun begins to appear over the horizon is treasured by Indian yoga masters & far eastern qi gong practitioners as the supreme time to begin meditation & other energetic practices.. so aging tendencies to eat earlier & go to sleep earlier seem to be a bonus natural adaptation of aging...in fact eating the last meal of the day earlier than 4pm , in fact in general FINISHING eating for the day by 4pm is suggested as the latest eating time, & eating even earlier, as 2-3 pm, is even better- it's been shown that traditionally eating the principal meal from 11am-2pm was usual worldwide before the industrial revolution & the factory system, for reasons of capitalist profit-motive forced people to having their big meal after work, at night...

[@SigrunHT]

This is completely true. I'm 79 and I remember that is how we used to eat.

[@HappyLife-wv5ms]

Yep…”Early to bed Early to rise makes a man/woman healthy wealthy and wise” 😊

[@Carnivore1959]

I am 65.....reversed t2D diabetes, no more sleep apnea, no restless legs all from eating just meat, seafood butter and veggies under 10g carbs . Zero processed foods, zero sugar , grains. I feel 20 yrs younger . Off all meds . Sleep is the only thing still need to fix ....no problem falling asleep, just wake up after 4-5 hrs. But, no brain fog and no sleepiness or brain fog during the day.

[@Savannah-ed4rv]

That's amazing! Thanks for the encouragement 😮

[@dwlsn93]

Agreed!! Good for you!! I was thinking while he was talking how much diet has to do with some of the symptoms he was talking about.

[@jujubee2141]

I’ve lost 45 lbs in the past year. My goal is to get to 50 by my birthday (4 weeks away exactly) I’ve had sleep problems all of of my life. I still do and it’s gotten worse. Last night I think I woke up at least 5x. I take melatonin, I eat right, I try to exercise, I turn off all electronics by 9:00 🕘. I used to eat in the middle of the night; I don’t do that anymore. I don’t know what I’m doing wrong and I’m getting really frustrated.

[@pejisan]

what is seafood butter??😊

[@jujubee2141]

@@pejisan ??

[@walkinghills]

Excellent and very informative information!. Thank you very much!

[@ithacacomments4811]

I need to eat dinner early (4-5 pm) because I struggle with GERD and my stomach needs to be empty when I sleep.

[@user-hk8gp7ui6s]

I’ve gone back to how our family ate on the farm. The large meal was at noon and in the evenings something light. I also invested a new adjustable bed and raise the head a bit…especially if I have had something spicy or fatty, (which I usually only have earlier in the day. My indigestion is somewhat non existent.

[@danceofthedragonbydavidlee]

It's so amazing to me to listen to you, which I'm doing because I woke up last night and couldn't go back to sleep. This rarely happens since I started taking Magnesium Threonate a few months ago, but last night it did and I slept 3 hours. I was a bit grumpy but still got up and worked out fighting that I'd get through it and I'll probably go to bed tonight and sleep 8 or 9 hours. What's really interesting to me is that I feel like I'm from a different planet than the people that you talk about . I'm 75, I exercise almost every day for 2 or 4 hours ( what else am I going to do with my time now that I'm hardly working?). I never nap and generally go from 5:30 or 6am to around 10 o'clock at night. I take a few supplements, no medications ever unless I'm really sick, and generally eat 2 meals a day, intermittent fasting for 16 hours. I only consume coffee on special occasions and I do drink a cup of black tea in the morning. I never seem to run out of energy and certainly I have more energy now, than I had at the end of my working career. When I look at what most people's Idea of older people look like, I can't Identify at all. I'm an expat in Bali and I suppose I live a sheltered life. I certainly feel better about missing the occasional night of sleep after watching this. Good luck to you and all the people who need you.

[@helenmoon3954]

i have learnt to go to bed at dark and get up when its reasonably light I also learnt to just "sit" in the quiet sometime during the day lowers your "cortisol" levels to help level stress levels to sleep. Just now have been "journaling" before going to sleep I am 74 exercise most days take bp medications normally sleep 6 hours flat out but now starting to sleep longer Yeah!!

[@ths.6935]

I found out from Dr.Berg and others on KZbin that Magnesium Glycinate in the evening , it helps me.

[@blujeans9462]

I hope you can answer this or direct me to one of your videos that addresses this. When I was working, I slept great. I am 70, retired 5 years ago - and on no meds. Over the last 5 years my sleeping has gone from great to fragmented - occasionally only getting 4 hours of sleep a night. If this occurs more than two nights in a row, I take an OTC sleep aid (either melatonin or a PM pain reliever). Suddenly, if I take one of these my body gets all jittery and restless - getting practically no sleep except for about 2 hours in the morning. Why is this?

[@angelaharris1112]

I still have to take Trazadone to have a pea eful bights sleep. I suffer from PTSD, and now I'm facing a terminal illness and lisibg nt vision. Living with lots of other stress right now too. It i need to have at least 10 hours sleep to feel good when i wake up. Of course I've been this way for years. I also take magnesium (L-theonate) and melatonin. I've been taking D3 with k2 as long as i can remember.

[@LastTrump7]

How much Trazadone do you take and have you had any side effects from it? I have insomnia and anxiety…for 40 years'!

[@laraoneal7284]

For sleep Magnesium Glycinate is much better for sleep.

[@WendyDewarHughes]

For years I've been awakened every night from once or twice to several times with my heart pounding followed by my entire body getting very hot. It feels like an adrenaline surge, as though someone just screamed "FIRE" in my ear. It can take anywhere from 20 minutes to two hours for my system to calm down enough to fall asleep again, followed by being too cold, then often for it to happen all over again, and again. I'm not diabetic or hypoglycemic, I don't have sleep apnea, and I sleep on my sides. I do everything to stay asleep - blackout blinds, fan, cool room, earplugs, eye mask, nose strips, and I sleep alone. I've been to multiple doctors (9 so far) and have had no help. I suffered from adrenal fatigue for several years in my fifties, I take synthroid and bio-identical hormones, as mine are very low. I'm 69 and I want this to stop. Any ideas?

[@TheSleepDoctor]

Hmm it is hard to say, but sounds like your problem is definitely medical (as opposed to psychological). I know you've been through multiple doctors, maybe keep trying there since some GPs aren't as up on sleep issues as they could be

[@bettyvorley1130]

We had a customer in our mattress store who told us she thought it was time for a new mattress. It turns out she had been sleeping on the same mattress that was purchased when she was first married fifty years ago!

[@joanhenry8586]

Sounds like my parents! PLUS, they slept in a full-size bed all their married lives! I don’t know how they did it.

[@hendrickadalm3294]

Most of our parents did this. Their whole lives in the same bed

[@cherylmcnutt9905]

I had the same bed for 25* years, and only changed the mattress because I moved to a smaller place and needed a smaller bed.

[@jillianfreeman8475]

One 😂 mattress 😅 for life😂

[@TheSleepDoctor]

WOW

[@tomc1380]

As a 70yo male I really get a lot of good info from your vids, so thanks a lot for sharing these. One problem I have geting to sleep is I tend to get itches on diferent areas (mainly legs and back). Nothing I've tried, including antihistamines, seems to help. Eventually I do fall asleep but this seems to take me about 30 minutes longer than it should. Any tips? Thanks.

[@janedough6575]

I’m not a doctor but it could be blood sugar related.

[@stephcats20]

Sometimes I have that problem, and if I get up and put lotion on all over the itching stops. Nothing special, just whatever Jergen's we have.

[@ithacacomments4811]

@@janedough6575 I had severe iitches at night when I had gallbladder issues.

[@TheSleepDoctor]

Thanks for sharing. What about a hot bath before bed?

[@tomc1380]

@@TheSleepDoctor Ya, that can help a little bit.

[@crystalclear6864]

Finally someone finally saying older folks sleep is different.

[@mjt4651]

Thanks Dr. Bruce…excellent info

[@TheSleepDoctor]

Glad it was helpful!

[@terrythoen4167]

Hello doctor sleep , For the past 2 weeks, my sleeping pattern has been completely thrown off. I fall asleep and I keep waking up. Sleep. Wake up, wake up back-and-forth. On a good night, I'd probably get 6 to 7 hours of sleep I keep waking up in the middle of the night. It's gone on for sweat quite some time. I know it's a normal thing for people to do But I'm not feeling like quite like myself. I go to bed at 7 PM and wake up at 3 AM. Cause I work at 4 AM. What can I do? Then improve my sleep or stay asleep. What can I do?

[@French-Kiss24]

Excellent video. Thank you. Question: how can benzodiazepines be stimulating? Also, come spring allergy season, I have to take Benadryl. For some reason, it’s the only one that works. The newer drugs don’t work and they keep me awake all night. As soon as the pollens go down, I’m off Benadryl.

[@TheGalactica2001]

Whenever I take a nap during the day (even after working for 30h), I always feel really tired and bad afterwards

[@Suzicherie7777]

Melatonin made me depressed. Benadryl stopped working as did every other Rx my doctor tried. However Mirapex has gotten rid of restless legs syndrome.

[@simbajohn1882]

Magnesium helps

[@cherylmcnutt9905]

@@simbajohn1882All of these options work for some people, not all.

[@janlang5999]

Well, I’ve never really had a sleep problem other than I have to wake up three or four times in the middle of the night to go to the bathroom because I drink a lot of tea in the afternoon and evening but I’m like almost 74 come November I’ll be 74 and I don’t have a sleep problem. I go to bed 11 sometimes 1130 whatever and turn my light off and then 2 to 3 minutes I’m asleep maybe an hour or two later I have to get better. I get right back to bed. No problem ever had a problem sleeping which is a good thing, I don’t get up early. I can tell.

[@muktibanerjee1490]

I take sertraline 50 Mg early in the morning. Just wanted to know if it is okay if I take ashwagandha 600 mg at night everyday. Thanks for your advice.

[@patdavies2048]

How did you fix his apnea at night?

[@phido9235]

Thanks Dr for sharing this video ❤❤❤🎉

[@janelsara6404]

A recent study found that magnesium and vitamin B6 relieved restless leg syndrome (RLS) symptoms. These nutrients play essential roles in nerve function and muscle relaxation, making them valuable in managing the discomfort associated with RLS. I am 68 and stay away from pharmaceuticals.

[@kathym6603]

The part about the afternoon drowsiness was hugely helpful. I had a thought-loop going around & around with thoughts like "maybe I ate too much" to even worse possibilities. Now I can relax.

[@robertp.wainman4094]

I sleep for a few hours and wake up around 4am - then on the edge of nodding off again I'm aware of making a noise (perhaps like the start of a snore) and awaking again.....this happens many times a night - and I start the day unrefreshed and often with headaches. Any ideas what could be happening?

[@MicheleKaiser-io2dx]

Almost sounds like sleep apnea.

[@robertp.wainman4094]

@@MicheleKaiser-io2dxThanks for your reply - I have mild sleep apnea as shown on a polysomnography, but being aware of making a noise and awakening is something that started after the sleep study about a year ago and happens even with mouth closed, on my side and semi upright in a chair. Am waiting for appointment with sleep specialist - as it's really getting me down.

[@MicheleKaiser-io2dx]

@@robertp.wainman4094 That's weird that the symptoms started only after the sleep study!

[@Savannah-ed4rv]

I've had lifelong insomnia, but now that I'm older I don't seem to have as many problems! However, I do take a homeopathic magnesium at night that helps me fall asleep and stay asleep very well. I can't tolerate a regular magnesium supplement. I was told I have mild sleep apnea but I already wear two oral appliances and a mask over my eyes to keep the light out and a little thing to help me breathe at night and my nose, so I do not want another thing on my face! I don't want to pay $700 for an oral appliance that I might not be able to wear and the Inspire thing is kind of scary, so I really am at a loss about that particular problem.

[@gloriayouchisonbrown7734]

Thank you, great video

[@TheSleepDoctor]

You are welcome!

[@huskysc7415]

Hi!. My bedtime is 9 PM. No problem going to sleep. But I wake up at around 3 AM almost every day. I hope to fall asleep again, but that not always happens. I read at that time. I am as clear as can be and ready to start my day. I am in my 70s. Can you address this issue please?

[@Uk2USheila]

What issue? 6 hours of uninterrupted sleep is the goal for most seniors . I’m envious

[@TheSleepDoctor]

Do you know your chronotype (i.e. the time your body biologically wants you to go to sleep and wake up)? You may need a new/different bedtime depending on that. Try my sleep quiz to find out what your chronotype is and if you need to adjust your bedtime: sleepdoctor.com/

[@yvettebennett6170]

I do the same...Wake up around 3-4am.

[@ithacacomments4811]

I read my Bible and pray for others. Very calming in the middle of the night.

[@liliamariaplanet2404]

Good tips thankyou❤

[@1rmoreynd]

As a neurologist for 43 years, I’ve discovered that restless legs are relieved with Calcium: 1,200 mg., 3xD = 3,600 mg. per day for most adults . Give it 1-2 weeks to show its benefits. Since Calcium is metabolized daily like other basic nutrients, this may be a lifetime need. Tablets, liquid, powder; the form is by personal preference. Combined with D3, Magnesium, Zinc may provide personal benefits.

[@jujubee2141]

I have RLS but my neurologist (I have MS) calls it Periodic Limb Movement. I don’t know why. I didn’t even know I had it. My husband told me I did. My doctor prescribed Klonopin and that worked. At least it helped me sleep. But I don’t take it anymore.

[@TheSleepDoctor]

Do you have any data other than your clinical experiences?

[@LastTrump7]

@@TheSleepDoctorYou ever read the book. “Death by Calcium.”

[@psarapsych]

Thank you, that's really helpful☺️🙏☺️

[@RachelJane101]

Aren’t there cardiac risks at that dosage?

[@barbarabrown4609]

What can I take for sleeping, I have TINNITUS for the last 30 yrs, not sleeping well, lately. So many things you named, are no good. I have been using Benidril.

[@LeeH-24-g7x]

I take Pramipexole for restless leg and it is very effective. My doctor prescribed it for me.

[@1timbarrett]

For anyone struggling with chronic sleep disturbance: 1) my condolences, & 2) Have you tried the Sleep Coach School channel on YT…? 🤔

[@vanniegrace]

I can't find a good mattress. Any suggestions? The foam on my current mattress "traps" me, making it hard to turn. Makes me ache. Wakes me up. Thanks.

[@rolandlickert2904]

I wake up 2 or 3 times a night because I have to go to the toilet! (I did have a Prostate operation hoping that would help my Prostate become too large)I do take a nap I have done it all my working life as I worked split in the hospitality industry meaning my Body is used to it and in general is the better/deeper sleep. I am now 75 years old eat real food and regularly exercise don't need medication only some vitamins.

[@27kjh]

Are restless legs in the same category as leg cramps? I have leg cramps at night when sleeping that wake me up. The only thing that makes them go away is to get up and walk around. I’ve tried electrolytes, vitamins and mineral supplements, drinking a lot more water. Nothing seems to help. Other than the leg cramps I fall asleep and sleep really well until the cramps strike.

[@dr.amitabhamukherjee3601]

Sleepdoc, does your caffeine advice apply to TEA as well? And to what extent?

[@rosalindaconsuelo2141]

I have a question about nightmares between 3 and 4 am.of course i wake up then continue to sleep nightmares repeat again.would you help me..

[@LSax5631]

You say here that dyphenhydramine is not a smart otc to take due to possible dementia causing effects. What are your thoughts regarding zolpidem 2.5 (half dose of 5 mg)?

[@user-hk8gp7ui6s]

Melatonin stopped working for me. I take my Magnesium at night, I am taking Serenity essential oil and Restful Legs PM. Sometimes I awake so rested after 8 to 9 hours of sleep, and other times I awake in the middle of the night and can’t get back to sleep.

[@firstlast1732]

All your recommendations are the basics that’s what everybody knows already we were looking for something maybe we didn’t know

[@joeychin-wah-yj8sc]

Hi doctor ; my problem is I can fall asleep most of the time but just can’t stay asleep what can I do .jc 6:18

[@cherylmcnutt9905]

I have both problems.

[@TheSleepDoctor]

check out my video on how to fall back to sleep

[@SoberOKMoments]

I tried a very low dose of malatonin and the result was one creepy dream after another once I fell asleep. I stopped taking it. Wondering if others have had that experience?

[@junemorkin6336]

That did happen to me. I tried tart cherry juice and that also caused crazy dreams. Still working on a solution.

[@Lisimachos]

You may try only 0,4 mg melatonin… under your tongue,is enough for me ,at least….

[@iadorenewyork1]

I take Melatonin, but only 3 or 5 mg, not 10 mg or higher. I find I feel a bit wonky at the higher dose.

[@cheekymonkey2]

I have wild dreams on melatonin. Sometimes, I take it just to be entertained while sleeping.

[@LivHard]

Thanks, Doc. I just turned 70. I’ve been with my current doctor over 15 years. My doctor appears dismissive over my complaints about sleep, and has even told me it’s unreasonable to expect “good” sleep at my age. Is it time to find another PCP?

[@bellaherz5945]

Yes

[@dianedorney5147]

YES....old age is not a disease

[@TheSleepDoctor]

YES

[@janeng7901]

Agreed. My eldest sis is now 81 yrs old and she said she felt so sleepy every night at 9pm so she quickly went to bed to sleep until 4 am. Sometimes she went back to sleep again until 7am as is too early! One thing she did is went simple dancing exercise twice a week n eats early dinner at 6pm every night.

[@ruthlewis673]

I found myself here because I had a bad night's sleep, out of the blue As l listened, a light bulb went off. We had eaten out at lunch that day. I had mentioned to my husband that the food tasted like it had a lot of msg in it. Bingo that was it.

[@helenmoon3954]

Totally agree No sugar no tea no coffee after lunchtime also make for a good sleep no eating out

[@kaakrepwhatever]

That cat keeps waking me up for snuggles.

[@nancysmith-baker1813]

I ruined my sleep from shift work . I am trying to reestablish it . I am sixty five . My melatonin is all messed up .

[@HWeseloh]

Thank you. ❤

[@RAVINDRAKUMAR-yv6kj]

A LOT OF THANKS TO YOU SIR , FOR TELLING ME THE SECRET OF LIVING FOREVER YOUNG BOY AND HAPPY BOY ..RAVINDRA KUMAR . INDIA

[@JamesSuyuPiedad]

I'm suffering INSOMNIA! I NEED HELP!

[@JamesSuyuPiedad]

I'm A YOGA Master!

[@susanmarie2231]

If you snore a lot, get tested for sleep apnea and low oxygen saturation. This is very important. I was diagnosed in 2019 and use CPAP. I am 69.

[@MM-uv6kb]

What is CPAP, please?

[@susanmarie2231]

@@MM-uv6kb It is the machine, tubing, and mask you sleep with to keep your airway open while sleeping.

[@MM-uv6kb]

@@susanmarie2231 thank you.

[@TheSleepDoctor]

I have videos here about it

[@LastTrump7]

@@TheSleepDoctor where are the videos on sleep apnea? Does mouth tape help?

[@lindataggart9076]

thankyou

[@alabemos]

My biggest difficulty in staying asleep is when my legs or feet start cramping very painfully. I have to stand up immediately to get the cramp out, and occasionally have to walk to get the cramp out. (Not restless legs--real cramps.) I am trying to make sure to not be dehydrated when I go to sleep, because then it's even worse, but even when I drink enough I still have leg/foot cramps a few days a week.

[@paulisfishing5277]

Magnesium deficiency?

[@alabemos]

well I supplement magnesium jic but it hasn't helped much@@paulisfishing5277

[@anacallow509]

Thank you for this great video!🇭🇷🇨🇦

[@Queenie-the-genie]

Since our bodies donʼt produce as much melatonin as we age, perhaps it is because we donʼt require as much sleep in our older years. I only drink coffee in the morning. I am 79. I work physically around 4 to 5 hours a day and itʼs hard physical labor. Then I work in my studio in the afternoon. I just do not need as much sleep as I needed previously. Babies sleep a huge amount and we sleep less as we get older.

[@albwilso9]

Yeah I have cut waaaaaaay back on anticholergenics!!!!!

[@HealthHacksDaily01]

great video !!!!

[@deannadove3505]

I haven't been able to find a brand of Decaf that has an even, acceptable flavor, much less tastes good. Any suggestions would be greatly appreciated.

[@beth285]

I had to give caffeine up completely. I tried every brand of decaf including expensive beans I would grind. Nothing acceptable. I then found the decaf pods sold at ALDI, Breakfast Blend. They’re pretty good.

[@deannadove3505]

@@beth285 That's one I actually haven't tried. Thank you for suggesting! I'm headed to Aldi Monday (today being Sunday night) I'll pick one of those up and give it a try. I'd love to find a decent decaf.

[@susanmalloch9375]

Decaf coffee still has some caffeine in it though, of course, not nearly as much as fully-caffeinated coffee. And tea certainly contains a caffeine.

[@valeriemacrae8441]

Just came across your channel thank you

[@patriciasalem3606]

I have found that I can't have caffeine between noon and 6, but if I have a cup of coffee between 6 and 7 pm, it doesn't seem to bother my sleep. I wonder if it's because I have ADHD and usually get sleepy from Ritalin (caffeine being a rough analog). Perhaps the timing of caffeine with low dopamine makes a difference? Alcohol at night disrupts my sleep far more. I have no problem falling asleep after a glass of wine, but I often wake up around 3 am and can't go back to sleep. I believe it's due to the process of metabolizing alcohol. Thoughts?

[@TheSleepDoctor]

No idea

[@larryraffburn-eg8wg]

Talk about mattresses, my Temper-Pedic is 22 years old. I still sleep like a baby on it but the edge is breaking down. When I lay down it sometimes feels like I am going to roll out of bed. So I slide into the middle; Case solved. I’m dreading buying a new one because (I haven’t checked yet) I think it’s like $2,000.

[@ithacacomments4811]

I purchased a Tuft & Needle mattress. Comes in a box. Once opened "pop" and you have a new mattress! My full size was $500. ....five years ago.

[@nnotny]

For at least 10 years I've been waking up every 30-60 minutes almost every night. Nothing has helped.

[@gingermonroe4153]

Try Morphus Sleepus😊

[@emokeandrews8867]

Hormone imbalance??? Get it tested!!

[@rosalindgosling3729]

I’m not sure why but once I started mouth taping I started sleeping RIGHT THROUGH.

[@CarolKnoles-c5m]

Thanks❤