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But despite its importance, a troubling percentage of people find themselves regularly deprived of quality sleep and are notably sleepy during the day. For many people, trying to implement all these strategies can be overwhelming. In each category, you can find specific actions that you can take to make it easier to fall asleep, stay asleep, and wake up well-rested. An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation. In deing your sleep environment, focus maximizing comfort and minimizing distractions, including with these tips:.


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Getting enough sleep helps you stay healthy and alert. Waking up every day feeling tired is a that you are not getting the rest you need. Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger.

There are many reasons why older people may not get enough sleep at night. Feeling sick or being in pain can make it hard to sleep. Some medicines can keep you awake.

Optimizing your sleep schedule

Read and share this infographic to get tips on how to get a good night's sleep. Here are some ideas:. Insomnia is the most common sleep problem in adults age 60 and older. People with this condition have trouble falling asleep and staying asleep. Insomnia can last for days, months, and even years.

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Having trouble sleeping can mean you:. Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into bed. This may make it harder to fall asleep and stay asleep. Some older adults who have trouble sleeping may use over-the-counter sleep aids.

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Others may use prescription medicines to help them sleep. These medicines may help when used for a short time.

Increases alertness at night.

People with sleep apnea have short pauses in breathing while they are asleep. These pauses may happen many times during the night. If not treated, sleep apnea can lead to other problems, such as high blood pressurestroke, or memory loss. You can have sleep apnea and not even know it. Feeling sleepy during the day and being told you are snoring loudly at night could be s that you have sleep apnea.

Blue light is harmful to your eyes.

If you think you have sleep apnea, see a doctor who can treat this sleep problem. You may need to learn to sleep in a position that keeps your airways open. Treatment using a continuous positive airway pressure CPAP device almost always helps people with sleep apnea.

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A dental device or surgery may also help. Restless legs syndrome, periodic limb movement disorder, and rapid eye movement sleep behavior disorder are common in older adults. These movement disorders can rob you of needed sleep.

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People with restless legs syndrome, or RLS, feel like there is tingling, crawling, or pins and needles in one or both legs. This feeling is worse at night. See your doctor for more information about medicines to treat RLS. Periodic limb movement disorder, or PLMD, causes people to jerk and kick their legs every 20 to 40 seconds during sleep.

Medication, warm baths, exerciseand relaxation exercises can help.

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During normal REM sleep, your muscles cannot move, so your body stays still. But, if you have REM sleep behavior disorder, your muscles can move and your sleep is disrupted. Some people wake up many times during the night; others wander or yell at night. Caregivers may have sleepless nights, leaving them tired for the challenges they face.

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Try to set up a safe and restful place to sleep. Make sure you have smoke alarms on each floor of your home. Before going to bed, lock all windows and doors that lead outside. You may have heard about some tricks to help you fall asleep. Some people find that playing mental games makes them sleepy. Some people find that relaxing their bodies puts them to sleep.

Creating a sleep-inducing bedroom

One way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed. Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head.

Use your bedroom only for sleeping.


After turning off the light, give yourself about 20 minutes to fall asleep. When you feel sleepy, go back to bed. If you feel tired and unable to do your activities for more than 2 or 3 weeks, you may have a sleep problem. Read about this topic in Spanish.

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American Sleep Apnea Association toll-free asaa sleepapnea. National Heart, Lung, and Blood Institute nhlbiinfo nhlbi. National Sleep Foundation nsf thensf. Restless Legs Syndrome Foundation info rls.

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NIA scientists and other experts review this content to ensure it is accurate and up to date. A Good Night's Sleep. Related Articles.

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