Supplements for older adults struggling with sleep

For older adults struggling with sleep, there are several supplements and strategies recommended by Andrew Huberman and other experts on the Huberman Lab:

1. Magnesium:

   • Magnesium supplementation can benefit older adults with insomnia, especially those who might be deficient in magnesium. Matthew Walker mentions that magnesium, particularly forms like magnesium threonate and glycinate, can cross the blood-brain barrier and potentially aid sleep 1.

2. Trazodone and Doxapin:

   • Trazodone can help those who struggle to fall asleep.
   • Doxapin, particularly in lower doses (3-6 mg), is helpful for keeping people asleep and is especially effective for older adults 2.

3. Theanine and Inositol:

   • Theanine, included in the Huberman Lab sleep stack, can promote relaxation and better sleep quality.
   • Inositol, at a dosage of 900 mg, can help reduce wakefulness during the night 3 4.
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       1

       Magnesium and Sleep

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       2

       Sleep Strategies for Adults

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       3

       Sleep Supplement Strategies

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       4

       Sleep Strategies

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       5

       Mastering Sleep Techniques

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       6

       Sleep Supplement Dependency

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4. Behavioral Strategies:

   • Delaying bedtime gradually to increase sleep pressure.
   • Avoiding caffeine after 2 PM and not eating excessively close to bedtime.
   • Practicing non-sleep deep rest (NSDR) or yoga nidra to enhance relaxation and reduce wakefulness 5 6.

It's essential for older adults to experiment with these supplements one at a time and consult with healthcare providers to find what works best for their specific needs.