Hi dear Xxxx Xxxx it's excellent you asked the group a question such as this. It's my experience that the hive mind opinions of an online group of very diverse people can really help in so many practical ways in life.
I'm an elder and hospice caregiver. And am an old fart myself though still able to help those older or more physically fragile than I am. Many elders struggle with getting a good long, restful sleep. Over the years of helping elders these are the tips I have found helpful.
Not getting a sustained sleep can be caused by many things. Overweight with the fat causing sleep apnea. Pre-diabetes, diabetes or weak bladder/kidneys can cause a person to get up one or multiple times a night to pee. Anxiety depression can be another major cause. Restless leg syndrome. Noise, too much light, too much visual or mental stimulation before sleep time. Lack of healthy sleep discipline and sleeping at odd hours that a natural sleep time does not develop. Jet lag.
This sleep issue needs to be thought about by you in detail, for you to really look at your life around sleep time.
I suggest that you for a month keep a sleep diary. Look at your body, mind and life around sleep, so you can pinpoint the issues that you can be aware of and so you can remedy. Or get the right professional medical help that does a sleep study on you.
For anxiety depression: I would like to second Xxxx Xxxx's recommendation for Trazodone. It's an antidepressant, prescribed by a doctor. In low doses, such as 50mgs to 100mg, it's used to help a person both go to sleep and stay asleep.
For overweight sleep apnea: Shed 20 pounds, see if that helps sleeping
For overweight, sleeping in a recliner, partially sitting up can be very effective.
For overactive bladder: pumpkin seed oil capsules, three times a day for two weeks then once an evening around dinner are remarkably effective. Pumpkin seed oil can be used for cooking. It's cheap. It's great for the hair and skin. But specifically for overactive bladder I recommend 1000mg three times a day with meals.
https://www.amazon.com/Swanson-Cardiovascular-Bioavailable-Combination-Supplement/dp/B00280W3AU/ref=sr_1_5?crid=3F35L20KIEUSW&dib=eyJ2IjoiMSJ9.GoZMBQ0sHK1sHi-oeH4WPkkzobF03tUy1E0R0GNBmFZ1TohdtlTC84aZaBZAD4vusSfyXfSpqxtGFt5YPiU1pMWX7sL2SQQiYso9gjG0mXK92TUP46oNbMfFso1jHXa3MyS3FsiUbfy94mcLzZfRbeWf50z_n5S-DugihkU5z_sDpEZxHjgcdO8aUl4wfiay945kb-Ku6wZG4tjqUYEyzA_Ir1PzJQUotyc5ZvU7elsni2LQkVRYJFfpkR3N9CVFVoPTXmhMZNKlYXbnkgqFNYlgvdQkK_882lXS2uKdD8U.WHf3JT_XDyT3vl6XDsI8SC--riz1t5FjIPil58GZfBI&dib_tag=se&keywords=pumpkin+seed+oil+swanson&qid=1710862591&sprefix=pumpkin+seed+oil+swanson+%2Caps%2C96&sr=8-5
For general anxiety or feeling hyper L-Theanine, an amazingly effective deep sleep aid. It's also cheap. One scoop mixed in with anything before bed can be exceptionally helpful. it's gentle, no side effects.
https://www.amazon.com/gp/product/B01AAVGK70/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Everything other people have said about sleep discipline, turning off the electronics, turning away from that intense light of an electronic screen makes huge practical sense. Seconding others' thoughts around warm feet, magnesium, ashwaganda and tart cherry juice which also helps gout.
I often need to get up in the night to help the elders I work for and when I do it can be hard to fall asleep again. I developed a system for myself using an ipad next to my bed on a flippy pillow with volume turned medium low. I pick a gentle romantic comedy film and put it on halfway or toward the end. For me it acts like a film lullaby. The films I use are Falling For Figaro on NetFlix and this episode of Pride and Prejudice on DailyMotion. Soothing, reassuring, gentle.
https://www.dailymotion.com/video/x80n6fw
My best wishes for you.
Came across this vid, looks interesting
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