What can be done to calm nighttime anxiety?
How can I calm nighttime anxiety when I'm too anxious to sleep? My 82-year-old mother has trouble falling asleep at night. She says she's thinking about all the errands she wants to get done the next day and the bills she has to pay, and her mind just won't stop. Does warm milk really help people sleep? I was going to suggest that she drink some to help her unwind. Or is there something better?
Expert Answer
Yes, warm milk can help. But I'd suggest she try some other things first that could be even more effective. One solution is for her to take time during the afternoon or early evening to sit down and plan the next day or even the next few days. For this to work, it's essential that she write down everything she needs to do in a list, then prioritize it -- give items letters or numbers. This act can reassure your mom and give her the feeling of being in control.
The next important approach is to create a pleasant, relaxing routine to follow in the hour or so before bedtime. (Older adults should try to go to bed at approximately the same time each night and get up at approximately the same time each morning to establish a routine). Soothing music, aromatherapy, stroking a pet, tending a plant, or a warm bath can all set the scene for more-restful sleep.
Many older adults become sensitive to caffeine as they age, and it's present in a surprising number of foods and drinks. The most common ones to avoid after 3 p.m. are tea, coffee, soft drinks, and chocolate.
A moderate-size alcoholic drink in the evening is fine, but more than that can disturb sleep. You typically end up waking in the middle of the night and can't get back to sleep.
Warm milk with a little honey and/or a sprinkling of cinnamon can be soothing, and some studies have suggested that a substance in milk promotes healthy, normal sleep. Sleeping pills do not produce normal sleep.
Some people swear by meditation or prayer if they can't sleep. And many studies have shown that exercising earlier in the day improves the quality of sleep.
Finally, remind your mom that on nights when she can't sleep, it's best to get out of bed and do something not too vigorous -- read a book, listen to music -- then return to bed and try again. The idea is to break the habit of lying sleepless in bed.