March 10 to March 16, 2019 is Sleep Awareness Week. We need between 7-8 hours of sleep every night.
As people age their sleep patterns may change, but older adults still have the same requirements for sleep as younger people. Older people tend to nap more, get sleepier early in the evening, and wake up earlier in the morning. These habits make it more difficult to get a good night’s sleep.
Older adults may also wake up more often to go to the bathroom. They may also have heartburn, arthritis, menopause or cancer which may cause pain or discomfort. Lung disease and heart failure can also make it harder to sleep. Stress can be a factor in getting enough sleep.
Why we need sleep:
Body and brain need rest
Prepares the body for the next day
The brain has time to sort and store information, replace chemicals, and solve problems
Signs of Insomnia:
Waking up tired
Waking up many times during the night
Waking up early and being unable to get back to sleep
Regularly taking longer than 30-45 minutes to fall asleep
Lack of sleep can cause:
Depressed mood
Attention and memory problems
Excessive daytime sleepiness
More nighttime falls
To use more over the counter or prescription sleep aids
Low energy
Problems thinking and doing things
Delayed response time
Car accidents
Unable to complete normal tasks after 2 days without sleepHallucinations after 5 days without sleep
Tips for a good nights sleep:
1. Establish a ritual for bedtime: for example, brushing teeth, wash face
2. Set a schedule: go to bed at the same time every night and get up at the same time every am, even on weekends.
3. Keep your bedroom at a comfortable temperature.
4. Avoid eating or drinking alcohol or caffeine right before going to bed.
5. Exercise: try to get 20-30 min/day at least 5-6 hours before bedtime.
For more information go to cdc.gov/sleep and continue to follow NEW Health for more health and wellness tips and information.
