by emily zola

Created on: June 03, 2008

You've probably heard that you need eight to ten hours of sleep to function well. But for many, going to sleep is not just as easy as getting to bed. Sleep problems can have many causes. For example, decreased sleep is often an aspect of aging. Your brain chemistry changes as you get older. Levels of receptors in the brain that respond to sleep-associated hormones, like melatonin and Growth Hormone Releasing Hormone (GHRH), decrease as you age. Some sleep disturbances can be caused by illness. Heart disease, respiratory problems, and restless legs syndrome (RLS) can be associated with insomnia. Mental illnesses like depression and Alzheimer's also can be accompanied by sleep problems, as can neurological problems like Parkinson's disease.

Not all sleep problems have a biological basis and when that's the case, there are some habits you can change to improve your sleep. For example, keeping a regular sleep schedule is one habit you can control. Go to sleep and wake up at a regular time. Decrease daytime naps (though nothing's wrong with an occasional power nap).

Do exercise. This may increase serotonin levels and generally will improve your health. But try to avoid exercising right before you go to bed. Try to minimize non-sleep related activities in bed. Don't eat or watch television in bed. Although it's a good idea to do gentle relaxing exercises in bed (e.g., being conscious of your breathing, meditating), don't use bedtime as the time to try to figure out what went wrong with your day. Needless to say, try not to drink alcohol or caffeine before bedtime and even though it might relax you, avoid smoking before bedtime.

You also can ensure that your environment is conducive to sleep. Make sure the temperature is comfortable, that there's not too much ambient light, and that it's quiet. Dress for comfort as well. Loose clothing is best.

Sleep medications may seem like the easiest, quickest fix, but there's reason to make these products a last resort. Sleeping pills do have side effects. These can include cognitive impairment or confusion, dizziness, dry mouth, and a cloudy feeling you may have a hard time shaking off during the day. Seniors or individuals who may be prone to cognitive illnesses like Alzheimer's disease should be cautious about their use. Since a sleep problem can be caused by a medical condition or made worse by a mental illness, you should always consult with a physician if your sleep problem is prolonged.

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