Sleeping Tips for Adults: the sleep FAQ

How much sleep do adults need?

Most adults need about 8 hours of sleep at night to feel fully alert when they’re awake. This is usually true for people age 65 or older too. But as we get older, we might have more trouble sleeping. Many things can get in the way of sleeping well or sleeping long enough to be fully rested.

What sleep changes are common in older adults?

Older adults might get sleepy earlier in the evening. Older adults may have trouble falling asleep when they go to bed at night. They might not stay asleep all night. They might wake up very early in the morning and not be able to go back to sleep. These problems can make older people very sleepy in the daytime.

What causes sleep problems?

A number of things can cause sleep problems. By the time an adult is over 65 years old, his or her sleep-wake cycle doesn’t seem to work as well. Some lifestyle habits (like drinking alcohol or caffeinated drinks, or smoking) can cause sleep problems. Sleep problems may be caused by illness, by pain that keeps a person from sleeping or by medicines that keep a person awake. People of all ages can have a sleep disorder such as sleep apnea, restless legs syndrome or periodic limb movement disorder.

What is sleep apnea?

People with sleep apnea usually snore very loudly. Then they stop breathing for 10 to 30 seconds during sleep. They start breathing again with a gasp. This can happen hundreds of times in a night. Every time this happens it causes the person to wake up a little bit. Sleep apnea can cause daytime sleepiness. It can also make high blood pressure and heart disease worse.

If you have sleep apnea and are overweight, it might help to lose weight. It will also help to sleep on your side, and to stop drinking alcohol or using sleep medicines. Many people with sleep apnea need to wear a nasal mask during the night to keep their airways open. The mask treatment is called “continuous positive airway pressure,” or CPAP. It helps you breathe normally during sleep. Surgery can help some people with sleep apnea.

What is restless legs syndrome?

This is a “creepy-crawly” feeling, mostly in the legs. It makes you want to move your legs or even walk around. It may be worse in the evenings when your legs are at rest. It usually happens every night and may start after you get in bed. This feeling may keep you from falling asleep. Older adults are more likely to have this problem.

If you have restless legs syndrome, placing hot or cold packs on your legs or taking a hot or cold bath might help to reduce your symptoms. Some people find relaxation techniques helpful. You can also try massaging your legs, feet and toes before going to bed. Certain medicines may help people who have restless legs syndrome. Your doctor will decide if using medicine is the right treatment for you.

What is periodic limb movement disorder?

A person with this disorder kicks one or both legs many times during sleep. Often the person doesn’t even know about the kicking unless a bed partner talks about it. It can get in the way of good sleep and cause daytime sleepiness. Some people with restless legs syndrome also have periodic limb movements during sleep. Medicine may help both of these problems.

What can I do to sleep better?

Try to go to bed and get up at the same time every day.
Try not to take naps longer than about 20 minutes.
Don’t have caffeinated drinks after lunch.
Don’t drink alcohol in the evening. It might help you fall asleep, but it will probably make you wake up in the middle of the night.
Don’t lie in bed for a long time trying to go to sleep. After 30 minutes of trying to sleep, get up and do something quiet for a while, like reading or listening to quiet music. Then try again to fall asleep in bed.
Ask your doctor if any of your medicines could be keeping you awake at night.
Ask your doctor for help if pain or other health problems keep you awake.
Try a little exercise every day. Exercise helps many adults sleep better.
Try a prescription sleeping pill and see if that helps you sleep more soundly.

Wooing Sleep

A jokester's definition of insomnia: When you keep a bunch of innocent sheep jumping over a fence all night just because you can't get to sleep.

Experts agree that the time-honored practice of counting sheep or doing another such monotonous task may help induce sleep. Sleep specialists provide these additional tips to help you reach dreamland.

Avoid caffeine (including caffeine-containing drugs), nicotine, and alcohol for four to six hours before bedtime. The first two are stimulants that can make it difficult to sleep. And while alcohol may have a sedating effect at first, it tends to disturb sleep after several hours.
Don't exercise within four to six hours of bedtime. Working out earlier in the day, though, not only doesn't hinder sleep, but can actually improve it.
Perform relaxing rituals before bed, such as taking a warm bath, listening to relaxing music, or eating a light snack.
Before going to bed, try as much as possible to put your worries out of your mind and plan to address them another time.
Reserve your bed for sleeping. To preserve the association between bed and slumber, don't watch television or do work in bed.
Go to bed only when sleepy. If you can't fall asleep within 15 to 20 minutes, get out of bed and read a book or do another relaxing activity for awhile, rather than trying harder to fall asleep.
Make sure your bed is comfortable and the bedroom is conducive to restful sleep--quiet and at a comfortable temperature, for example.
Wake up about the same time every day, even on weekends, to normalize the sleep-wake schedule.
Don't take naps, or nap during the mid-afternoon for no more than 30 minutes.