There is nothing like a sound night’s sleep for starting the day off right. But is there anything more frustrating than lying awake, unable to turn off your mind, and knowing that your alarm will go off in a few short hours? I had one of those nights last night. I worked until 7 pm, ate my supper at 8 pm, and didn’t have my usual afternoon walk outside in the fresh air—a recipe for disaster in the sleep department. Though I felt sleepy when I turned off the light, my mind kept returning to the issues I had faced at work, while my stomach churned away digesting my late supper. So while Dave happily snored away on the other side of the bed, I went down stairs with my book for an hour or so, until I was yawning and my eyes were watering and I was finally able to go to sleep.

This scenario probably sounds familiar to many of you. Sleep disturbances and lack of sleep are common for people of any age in our 24/7 society. But problems with sleep do become more common as we age. Because of hormonal, enzyme, and brain changes that occur with aging, older people are more likely to have abnormalities of the sleep-wake cycle, or circadian rhythm. Older adults tend to take longer to fall asleep, and their total sleep time is often reduced. Medical conditions, medications, and lifestyle or routine changes can all have an effect on quality and quantity of sleep. Elders who have general good health, active and meaningful lifestyles, and positive mood are more likely to report quality sleep, and those who have quality sleep are more likely to have good health and active lifestyles.

Daytime drowsiness is not the only side effect of poor sleep. Sleep has a significant impact on health and quality of life. Sleep deprivation has been linked with higher risk of obesity, diabetes, cardiovascular disease, decreased resistance to infection, and shortened life span. Lack of quality sleep contributes to irritability and depressed mood, poor memory, and impaired judgement and physical performance. Though scientists are not sure why, they do know that sleep provides cells and tissues the opportunity to recover from the day’s wear and tear. It allows for tissue repair, muscle growth, and protein synthesis needed for good health. For sure, quality sleep is necessary for more than just a beauty routine.

It’s time that we put a premium value on sleep to protect our health and add to quality of life as we age. Healthy sleep habits are as individual as eye color, so it’s necessary to do some experimenting to see what best works for you. Start by evaluating your sleep requirements by allowing yourself several days to sleep as long as you need. When you start to regularly wake up without an alarm clock you have a better idea of how much sleep you need. Another way to determine if you are getting enough sleep is to pay attention to your sleepiness in the daytime. Keeping a sleep diary for a couple of weeks can help to track how much sleep you get, periods of wakefulness, how you feel when you wake up, and how sleepy you are in the daytime.

Once you discover the optimum amount of sleep for you, make sleep time a priority. Go to bed and get up at the same time each day, even on weekends. Experiment with cutting down on caffeine, what and how much you can eat and drink in the evening for optimum sleep, and which evening activities promote good sleep. I’ve discovered that I sleep better if I avoid caffeinated beverages after noon, and I prefer not to eat in the evening. And I think I have to reconsider the amount of Ipad time that I have before bed. Experts say that the light from electronic screens can disrupt sleep patterns by decreasing the amount of melatonin secreted. What is good for me might not be what is good for you, so do some investigating for yourself. This website offers some tips for assessing and improving your sleep:

http://healthysleep.med.harvard.edu/need-sleep/