 It's
estimated that about one-half of all seniors suffer from sleep
problems. As we age, we tend to have more "fragile"
sleep, meaning that we're more easily awakened, and deep sleep
stages get shorter. Some of these sleep changes are hormonal,
but various illnesses, pain, psychiatric conditions and medications
can also interfere with rest. Whatever the reason, being deprived
of sleep can leave you tired, irritable and unable to concentrate,
and can cause headaches, memory troubles - and accidents. On
the other hand, we generally need less sleep as we get older,
so if you feel rested and refreshed on the morning, don't feel
drowsy during the day, and don't need long naps, you don't have
anything to worry about.
It's easier to get a good night's sleep if you try the following:
- Don't have drinks with alcohol or caffeine before bedtime.
Alcohol may put you to sleep at first, but you'll get less
deep sleep and may wake up more often later.
- Avoid having a big meal less than three hours before bedtime.
- Don't smoke, since nicotine can keep you awake (it's a stimulant).
- Try not to worry about things when it's time to sleep --
they can wait until tomorrow. If you simply can't put them
out of your mind, try writing out your concerns on a list
to help put them aside until daylight.
- Avoid watching TV or reading in bed - keep the bed for sleeping.
- Relax before going to bed by doing deep breathing exercises,
drinking warm milk or taking a warm bath.
- If you can't get to sleep, try not to watch the clock.
Instead, get out of bed and watch TV or read until you feel
tired.
If your sleep troubles last over a month or disrupt day-to-day
life, don't suffer in silence-ask your doctor for help.
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