Sleep Well

By: Source: AARP.org Date Posted: 2006-04-10 15:32:00-04:00

Sleep is as essential for well-being as food and water, though the question of why we sleep continues to be a subject of great debate among scientists.

Some experts believe that sleep is critical for memory consolidation and information processing in the brain; others point out that sleep seems to be crucial to optimal functioning of the immune system.

Sleep and Aging

It is a myth that older people need less sleep. Seven to eight hours of sleep is normally required by most adults, although some may need as few as five or as many as 10.

As we age, according to the National Institute of Neurological Disorders and Stroke, we generally need about the same amount of sleep as we did in early adulthood.

While sleep patterns do change as we age, disrupted sleep and waking up feeling tired are not normal parts of aging. Still, half of the people over 65 report problems with sleep, compared to about 15 percent of all adults.

Sleep Problems

Poor sleep can have a negative impact on overall quality of life, causing severe distress and impairing alertness, concentration, or memory.

Temporary sleeplessness due to stress, illness, or changes in the environment affects many people. But for some of them, the problems don't go away—sleep experts call this "conditioned" or "learned" insomnia; for these people, bedtime routines become triggers for sleeplessness.

Sleep problems may also be a symptom of a medical or psychiatric disorder—most commonly depression—or may be side effects of medication.

Talk to your doctor if you notice changes in your sleep pattern that persist for more than two weeks. Such changes might include difficulty falling asleep, waking up frequently during the night, or waking too early in the morning.

Tips for Good Sleep Hygiene

Exercise regularly, but not within a few hours of bedtime.
Eat a balanced diet, and don ' t eat heavy meals before bedtime.
Practice relaxation techniques — such as deep breathing, visualization, or meditation — at bedtime.
Avoid caffeine, nicotine, or alcohol in afternoon or evening hours.
Set regular bedtime and waking hours.
If you do not fall asleep within 20 minutes of going to bed, get up and do something else until you feel tired.
Keep a sleep journal to keep track of activities, food and drink, emotional circumstances, or other factors that might influence how well you sleep.
Keep a steady room temperature in your bedroom (not too warm).
Avoid reading, conversation, or television watching in bed.
Make the bedroom a safe place, with locks on the door, a smoke alarm, telephone, and good lighting within reach of the bed.
If you snore, avoid sleeping on your back, and elevate your head.
Get treatment for allergies, colds, or sinus problems.
Wake up to the sun, or use bright lights in the morning to reset the body ' s biological clock.
Do not lie in bed once awake in the morning.