If you regularly have trouble falling asleep, the first step is to develop good sleep habits.

·      Avoid caffeine, nicotine and heavy meals in the evening.

·      Exercise 20 to 30 minutes a day-but not in the late evening.

·      Keep your bedroom quiet and comfortable.

·      Use the bed for sleep and sex only.

·      If you lead a stressful life, use the hours before bedtime to unwind and relax. A bath, a glass of warm milk or some light reading may help.

·      Hide the clock and don't try to go to sleep or think about sleep loss.

• Check your medications to see if they contain caffeine or other stimulants.


[SOURCE: "Getting a Good Night's Sleep," Mayo Clinic Health Letter Medical Essay, October, 2001]

Do Seniors Need Less Sleep?
                                                                                                           

The need for sleep does not diminish with advancing age, but many Americans over age 65 find they do not get as much quality sleep as they once did. Starting at age 65 or earlier, most individuals find it harder to get into the deeper stages of slow wave sleep (stages 3 and 4); by age 75, they may not be able to get into stage 4 at all. Because they spend proportionally more time in stage 1 sleep, seniors are more easily awakened by noise in the environment. In addition, postmenopausal women may be kept awake by hot flashes; and older men with benign prostate problems may have to get up to urinate several times each night. According to a study published in the Journal of the American Geriatrics Society [September, 2001], older men suffering from insomnia had a 50 percent increased risk of developing dementia or other cognitive problems.
[SOURCE: "Health Habits-Sleep Well To Age Well," Harvard Health Letter, May, 2002]

Does Short Sleep Increase Heart Risk?
                                                                                   

Male subjects averaging five hours or less a night of sleep were twice as likely to have heart attacks as men sleeping eight hours or more, according to a Japanese study published in Occupational and Environmental Medicine [July, 2002].
Other studies have found an association between sleep apnea, a common sleep disorder, and cardiovascular problems such as high blood pressure, heart failure and stroke. Although sleep apnea is a major cause of sleep loss, there is no evidence to determine whether the association with heart disease is because of sleep loss or the lack of oxygen delivered to the heart during episodes of apnea.
[SOURCE: Kristin Cobb, "Missed zzz's, More Disease? Skimping on Sleep May Be Bad for your Health," Science News, September 7, 2002]

Get Treatment for Sleep Disorders                                                                                                


The National Sleep Foundation believes that 30 to 40 million Americans have sleep disorders that make it difficult for them to get the quality sleep needed for good health. Whether because of sleep disorders, stress or a busy schedule, 75 percent of respondents to recent surveys indicated that they frequently fail to get adequate sleep. With proper diagnosis by a sleep specialist, most sleep disorders can be successfully treated or managed. A list of accredited sleep disorders centers can be obtained from the National Sleep Foundation, www.sleepfoundation.org.
[SOURCE: National Sleep Foundation, "The Nature of Sleep."]

Hot Flashes Cool Sleep Urges                                                                                               

More than 80 percent of menopausal and post-menopausal women with severe hot flashes had chronic insomnia, according to a study published in the Archives of Internal Medicine [September, 2006]. The more severe the hot flashes, the greater the prevalence of sleep problems. [SOURCE: “Women with Insomnia Should Be Asked about Hot Flushes,” Nursing Standard, September 6, 2006; M.M. Ohayon, “Severe Hot Flushes Are Associated with Chronic Insomnia,” Archives of Internal Medicine, 166, 12, 1262-1268]

 Keep Eyes Wide Open When 
Trying Alternative Sleep Therapies
                                               

If you’re having trouble sleeping at night, you may be tempted by the claims of numerous alternative treatments. Among supplements with sleep-inducing claims are valerian root, chamomile, passionflower, hops, ginseng, lemon balm, skullcap and melatonin. Most of these remedies have not been thoroughly studied for safety and efficacy, and they may interact negatively with prescription medications.

·      Always tell your doctor about any supplements you are taking.

·       Promptly report side effects such as nausea, vomiting, rapid heartbeat, anxiety, diarrhea or skin rashes. And stop taking the supplement.

·      Avoid any product made with more than one herb.

·      Purchase only reputable brands that provide clearly on the label the name and address of the manufacturer, the herb’s common and scientific names, expiration date, dosage guidelines and possible side effects.

[SOURCE: The Cleveland Clinic, “Sleep Disorders: Alternative Treatments for Insomnia,’ ed. Cynthia Haines, M.D., February, 2006]

Lose Weight While You Sleep? 
                                                                                               

If see an ad about a product that helps you lose weight while you sleep, don't believe it. A good night's sleep, however, may well be beneficial to your body composition as well as your overall health. Growth hormone is released during the deepest stages of slow wave sleep, and a study published in the Journal of the American Medical Association confirmed that decreases in total sleep and slow wave sleep that typically occur from youth to middle age were associated with similar decreases in growth hormone. Growth hormone is a factor in body composition, and obesity is associated with reductions in growth hormone output. 
[SOURCE: "How To Avoid Middle-Aged Weight Gain-Sleep on It," Running & Fit News, June, 2001; JAMA, 2000, Vol. 284, No. 7; Hormone Research, 2000, Vol. 53, No. 5, Clinical Endocrinology, 1993, Vol. 38, No. 1]