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less time in deep sleep so, although we may sleep the same number of hours we did when we were twenty, we might find it less satisfying. But although it may be harder for boomers to get the sleep they need, night time insomnia and afternoon naps don't have to be part of your daily routine.

- Ten tried and tested tips for getting a good night's rest:

1. Establish a sleep routine.

Wake up at the same time every day, even at the weekend. Sleeping in on Sunday can throw off your body clock.

2. Exercise during the day.

There's nothing more frustrating than being mentally exhausted and physically awake. Exercise will help to tire your body, making sleep easier. However, as it's a stimulating activity, it's best not to work out before bed. The best time to exercise for a good night's sleep is actually in the morning.

3. Don't nap.

Napping will make it more difficult to get to sleep at night. If you just can't keep your eyes open, try not to sleep for more than thirty minutes.

4. Limit coffee, alcohol and cigarettes.

Avoid caffeinated beverages in the evening as they can keep you awake. Nicotine (including nicotine patches) is also a stimulant. And alcohol, although it can have a calming effect, can disrupt sleep patterns.

5. Eat dinner early.

Digesting your evening meal in bed can keep you awake. Try to eat dinner at least four hours before bedtime. Conversely, don't go to bed hungry.

6. Have supper.

A warm glass of milk contains tryptophan, an amino acid which helps the brain produce serotonin and helps us relax. Eating a small carbohydrate based snack (like toast or cereal) an hour before bed also promotes sleep by quickly raising our blood sugar levels.

7. Bedtime rituals.

Following a routine every night will let your brain know that bedtime is approaching and get you in the mood for sleep.

8. Relax.

Wind down before going to bed with a hot bath, some soft music or some light reading. Additionally, you might find it helpful to include some meditation or breathing exercises in your bedtime routine.

9. Save your bed for sleep and sex.

That means no TV! Let your body know that when it goes to bed it's time to sleep or be intimate.

10. See a doctor.

If sleep disruption starts to interfere with your daily life for more than two weeks there may be an underlying health problem requiring medical attention.

Sweet dreams!

http://www.sleepfoundat ion.org/

Learn more about this author, AK MacKendrick.
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