What natural remedies and lifestyle changes can improve sleep for older adults?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Older adults can improve sleep naturally through remedies like chamomile tea, tart cherry juice, magnesium-rich foods, and melatonin, combined with lifestyle changes such as consistent sleep schedules, reduced screen time before bed, regular exercise, and a cool, dark bedroom environment.

However, persistent sleep issues in older adults can also signal underlying conditions like sleep apnea, restless leg syndrome, thyroid imbalances, or medication side effects. Before assuming it's just aging, take a free, instant, online symptom check to better understand what may be affecting your sleep and get personalized guidance on your next steps.

Reviewed for medical accuracy: 07/20/2026

Important Next Steps

Discover why older adults sleep poorly Find out if sleep issues need care Understand causes of your sleep problems Explore OTC options for better sleep Find a doctor for sleep problems See medically valid sleep home remedies Learn if sleep trouble is serious

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Explanation

Older adults looking to improve their sleep might consider using natural remedies and making some lifestyle changes. Research suggests that chamomile extract can help improve sleep quality. Chamomile is a natural herb often used in teas and supplements.

Another option is tart cherry juice, which has been shown to help older adults sleep better. Tart cherries contain melatonin, a hormone that helps regulate sleep.

In addition to these natural remedies, making some lifestyle changes can also be beneficial. These may include maintaining a regular sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment. If you're experiencing persistent sleep issues or want to understand what might be affecting your rest, try this free symptom checker to help identify potential underlying causes before consulting with a healthcare provider.

(References)

Adib-Hajbaghery M, & Mousavi SN. (2017). The effects of chamomile extract on sleep quality among .... Complementary therapies in medicine, 29154054.
Yeom JW, & Cho CH. (2024). Herbal and Natural Supplements for Improving Sleep. Psychiatry investigation, 39086164.
Pigeon WR, Carr M, Gorman C, & Perlis ML. (2010). Effects of a tart cherry juice beverage on the sleep of older .... Journal of medicinal food, 20438325.

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