LiVe Well Senior's Health A NEWSLETTER WITH IMPORTANT HEALTH INFORMATION FOR SENIORS June 2013 Insomnia (sources: MayoClinic.com, webmd.com, helpguide.org) Do you find it a struggle to get to sleep at night even though you are tired? Do you wake in the middle of the night and lie awake for hours watching the clock finding it difficult to fall back to sleep? Insomnia is a common problem that takes a toll on your energy, mood, health, and the ability to function during the day. Insomnia becomes more common with age. As you get older, changes occur that may affect your sleep. You may experience a change in sleep patterns and sleep becomes less restful as you age. Your eternal clock often changes and you will get tired earlier in the evening and wake earlier in the mornings. But Seniors need about the same amount of sleep as younger people, around 9 hours a night Older people often become less active physically and socially. Activity promotes a good nights sleep. You are more likely to take a nap during the day which can interfere with sleep at night Chronic pain and medical conditions such as arthritis, cancer, heart failure, lung disease, stroke, Parkinson disease, and Alzheimer's disease can also interfere with sleep. The need to go to the bathroom during the night and in women, hot flashes that come with menopause can be equally disruptive. Increased use of medications can be a further cause of restless nights. Antidepressants, heart and blood pressure medicines, allergy medications and corticosteroids along with many over-the-counter (OTC) medicines can effect sleep. Caffeine, nicotine, and alcohol are well known stimulants which can keep you from falling asleep at night No matter what your age, insomnia, is usually treatable. The key is to change your routine during the day and when you go to bed; Make sure your bedroom is quiet, dark and cool. If needed use a "white sound" machine to block out noise. Avoid naps, napping during the day can make it more difficult to fall asleep at night. Stick to a regular sleep schedule. Get up and go to bed at the same time every day, this will help get you back into a regular sleep rhythm. Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least 8 hours before bedtime. Don't eat a heavy meal late in the day. Get regular exercise at least 30 minutes a day, but don't exercise close to bedtime. Avoid exercising at least 5 to 6 hours before you plan on retiring. Refrain using your bed for anything other than sleep or sex. Follow a routine to help you relax before sleep. Take a warm bath, read a book, listen to soft music, or preform breathing exercises to help create a relaxing atmosphere. If you can't fall asleep and don't feel drowsy, get up and do something that is not overly stimulating until you feel sleepy. Check your medications, talk to your doctor to see if your medications could be contributing to your insomnia. Also check to see if the over-the-counter products you are using contain caffeine or other stimulants. Intermountain McKay-Dee Hospital Center 53