You may have heard or read about natural sleep aids. Some promise to help you fall asleep sooner, others claim they will help you stay asleep for longer. For seniors, it can be difficult to sort through all of the information available to us.
Not all “natural” remedies are created equal. Some are backed by solid science, while others can interact poorly with medications or offer little real benefit. In this guide, we’ll walk through the most common natural sleep aids, what research says about them, and how to use them safely, if at all.
Note: this article is meant to be informative for seniors looking for natural sleep aids. Please consult with your trusted healthcare professional before trying any supplements, natural or otherwise. Read our full disclaimer here.
Why Sleep Becomes Trickier with Age
Before diving into supplements and teas, it helps to understand why sleep changes with age. Our internal body clocks (circadian rhythms) tend to shift earlier, meaning we get sleepy sooner and wake up earlier than we used to. Hormone levels like melatonin also decline. Add in common health conditions, like arthritis, bladder issues, or nighttime anxiety, and restful sleep can feel frustratingly out of reach.
That’s why natural sleep aids are so popular among older adults. Let’s look at which ones are truly helpful and which might not be worth your time (or could even be harmful).
Want to understand how aging impacts your rest? Explore our guide on how much sleep seniors really need to see if you’re getting enough.
Melatonin: Helpful in the Right Dose
Melatonin is a hormone your brain produces in response to darkness. It helps signal your body that it’s time to sleep. As we age, natural melatonin production often decreases, which is why supplementing it can be helpful.
What the research says:
Studies show melatonin can improve sleep onset (how quickly you fall asleep), especially in older adults or those with circadian rhythm issues. However, more is not better. Most experts recommend doses between 0.3 mg and 1 mg for seniors which is far lower than the 5-10 mg often sold in stores.
Potential risks:
- Can cause grogginess the next day if overused
- May interfere with medications like blood thinners or diabetes drugs
June’s tip: If you try melatonin, start low. Try around 0.5 mg, taken 1 to 2 hours before bedtime. Talk to your doctor if you’re on other medications or have liver conditions.
If melatonin sounds like it might be the answer for you, read all about it in our comprehensive guide.
Magnesium: A Gentle Calming Mineral
Magnesium, one of the most overlooked natural sleep aids for seniors, is involved in hundreds of bodily functions including nerve and muscle relaxation. It’s also been shown to help with anxiety and sleep, particularly in people with low magnesium levels, which can be common in older adults.
What the research says:
Several small studies suggest that magnesium may improve overall sleep quality and reduce early morning awakenings. If you’re considering it, magnesium glycinate or magnesium citrate are typically the best absorbed forms.
Potential risks:
- Too much magnesium from supplements can cause diarrhea or stomach upset
- May interfere with antibiotics or blood pressure medications
June’s tip: Try adding magnesium-rich foods like spinach, almonds, or pumpkin seeds to your evening meal. If supplementing, keep it under 350 mg daily unless advised otherwise by your doctor.
Curious about magnesium? Check out our deep dive if you’d like to learn more.
Valerian Root: Mixed Results, Unpleasant Smell
Valerian is an herbal remedy used for centuries as a mild sedative. It’s often found in tea blends or capsule form.
What the research says:
Evidence is mixed. Some trials show valerian may improve sleep latency (how fast you fall asleep), while others show no real benefit. It may take a few weeks of consistent use to notice any effect.
Potential risks:
- Can cause headaches, dizziness, or upset stomach
- Should not be combined with other sedatives or alcohol
June’s tip: If you’re sensitive to smells, valerian’s odor may be off-putting. Consider a milder option like chamomile or passionflower tea instead.
Chamomile Tea: Safe, Soothing, and Widely Used
One of the most popular natural sleep remedies is chamomile, and for good reason. It has gentle calming effects and is widely regarded as safe.
What the research says:
While studies on chamomile are small, some suggest it may improve sleep quality and reduce nighttime anxiety, particularly when consumed as a tea an hour before bed.
Potential risks:
- Possible allergic reactions if you’re sensitive to ragweed or daisies
- May mildly thin blood, so check with your doctor if you’re on anticoagulants
June’s tip: A warm mug of chamomile tea with a book is one of my favorite evening rituals. Just avoid sweeteners close to bedtime.
Lavender: Aromatherapy with Real Potential
Lavender isn’t just a pleasant scent. It’s been shown to have real calming effects when used properly.
What the research says:
According to UCLA Health; lavender essential oil, when diffused or used topically in diluted form, can reduce anxiety and promote better sleep, especially in older adults.
Ways to use it:
- Diffuse lavender oil in your bedroom 30 minutes before bed
- Add a few drops to a warm bath
- Use a lavender-scented pillow spray or sachet
June’s tip: Avoid applying undiluted essential oils directly to your skin. Look for blends made for sleep or consult an aromatherapist for guidance.
CBD: Promising but Not for Everyone
Cannabidiol (CBD), derived from hemp, has gained attention for its calming properties. It may help with sleep indirectly by reducing anxiety, inflammation, or pain.
What the research says:
While more human studies are needed, early evidence suggests CBD may improve sleep duration and quality, particularly in people with chronic conditions. It doesn’t produce a “high” and is generally well tolerated.
Potential risks:
- Can interfere with some medications (especially blood thinners)
- Unregulated market (quality and dosing vary widely)
June’s tip: If you’re curious about CBD, talk with your doctor first and choose a reputable brand that offers third-party lab testing.
To learn more about CBD for sleep, check out our article here.
White Noise & Sound Machines: No Pill Required
Sound machines or white noise apps aren’t supplements, but still qualify as “natural” tools that support sleep. Many seniors find them helpful, especially if they live in noisy areas or have tinnitus.
How it works:
These devices create a consistent soundscape that masks disruptive noises, helping your brain relax and stay asleep longer.
June’s tip: Look for machines with soft fan sounds, nature noises, or pink noise settings. Avoid loud or high-pitched options that may feel overstimulating.
Looking for a white noise machine for yourself? Check out our review of the best of 2025.
What to Avoid: Not All “Natural” Means Safe
Some products marketed as natural sleep aids for seniors are poorly studied or downright risky. Here are a few to steer clear of:
- Kava: May reduce anxiety but has been linked to liver damage
- High-dose melatonin: More is not better; it can disrupt your natural rhythms
- Unverified blends: Avoid proprietary herbal mixes without clear labeling or dosage instructions
Even natural remedies can interact with medications or affect chronic conditions. Always talk to your healthcare provider before adding a new supplement to your routine.
Start With Daily Sleep Hygiene
While natural aids can help, no supplement replaces good sleep habits. Make sure you’ve first addressed the basics:
- Go to bed and wake up at consistent times
- Limit screen time and bright light at night
- Avoid caffeine after 2 p.m. and heavy meals in the evening
- Keep your bedroom dark, cool, and quiet
For more on this, visit our guide to creating a calming bedtime routine.
Final thoughts
If you’re relying on natural sleep aids more than two or three nights a week, or still struggling despite trying natural remedies, it’s time to speak with your doctor. Underlying issues like sleep apnea, depression, or restless leg syndrome may be at play.
You deserve restful, restorative sleep at any age. Sometimes that means a chamomile tea and warm bath. Sometimes it means professional support. Either way, you’re not alone on this journey.
Explore more tips to continue your journey toward restful sleep.