• Do you toss and turn at night, and no matter what you do, you can't seem to sleep as well as when you were in your thirties?
  
  
• Do you frequently find yourself falling asleep while sitting, especially while reading or watching television?
  
  
• Do you accept what your friends and your doctor have told you, that "sleeplessness is part of aging" and that "you don't need as much sleep when you're older"?
  
  

The Better Sleep Council estimates that one out of every two seniors suffers from sleep deprivation - and the debilitating and dangerous side effects of daytime drowsiness. But older adults require the same seven to nine hours of restful sleep as the current group of 18 to 29-year-olds who make up "Generation Y."

Research shows that both older and younger people consume massive amounts of caffeine, and both may associate their beds with activities that are not conducive to sleep. The National Sleep Foundation warns, "Poor sleep habits may have become entrenched; we may associate our beds with television or reading, not sleeping." In addition, just as Generation Y frequently devalues the need for sleep, often putting off rest in favor of work or late-night leisure activities such as the Internet, older people--even those who still work and stay active-decided that since they use less energy, they need less sleep.

In the meantime, families and loved ones may notice that Grandpa nods off at one o'clock in the afternoon while watching football, or Grandma falls asleep while riding in the car. Then, the next morning, the family hears the usual complaint: "I couldn't sleep last night. I got up at five a.m. and I couldn't get back to sleep. That's what happens when you get old."

The Challenge Of Getting A Good Night's Sleep

As the body ages, its circadian rhythm, or internal sleep regulator, changes. This makes older people wake up at five a.m. and grow sleepy in the afternoons. The need for eight to nine hours of sleep does not change. Unfortunately, those hours become spread out throughout the day, so that by the time nine o'clock rolls around, you've already spent your "sleep allowance" sitting in a chair during daylight hours, rather than lying comfortably in bed at night.

Even resting quietly in bed can prove to be a challenge. If you have arthritis or other medical conditions, your sleep will definitely suffer. If your room is completely silent, you may have difficulty falling asleep because of outside noises-cars passing, dogs barking, the house settling. You may be troubled by depression, a common problem in older Americans. If you are married, your partner may be keeping you awake through snoring or other chronic conditions. Your sensitivity to heat and cold may affect your comfort level. If you have any sort of worry, such as financial, or are coping with the loss of a spouse, sleeplessness is common.

WHAT'S YOUR SLEEP QUOTIENT?

For every condition met, add or subtract the appropriate number from your score.

NOTE: This is not a scientific test, or a diagnosis chart that replaces the advice of your doctor. It's just an exercise to make you aware of the factors that may be affecting your sleep. The lower your score is, the more disturbed your sleep is.

Improving The Quality of Sleep

While it is important to get the same 7 to 9 hours of sleep that you enjoyed when you were in your teens, the quality of those hours is equally important. Experts have presented a variety of common-sense prescriptions to help you sleep.

1. Use your brain during the day: balance a checkbook, do crossword puzzles, paint, read the newspaper.
   
   
2. Stay active-continue to do the things you enjoy, especially physical activities, such as golf.
   
   
3. Go outside-sunlight elevates your mood and the Vitamin E in your skin, making you healthier and happier when you do fall asleep.
   
   
4. Don't isolate yourself. The lonelier you are, the more likely you are to have trouble sleeping.
   
   
5. If you smoke, remember that tobacco is a stimulant. Consider cutting down, or quitting altogether.
   
   
6. Try not to drink alcohol before bedtime.
   
   
7. Limit your caffeine intake-remember that tea, sodas and chocolate can all keep you awake.
   
   
8. Check your prescription medications for side effects such as hyper-alertness, insomnia and anxiety.
   
   
9. Talk to your doctor about ways that you can keep any medical conditions from disturbing your sleep.
   
   
10. Consider taking up meditation or relaxation techniques. Your local community or senior center probably offers meditation and yoga classes.
    
    
11. Limit naps during the day-no more than 30 minutes. But if you feel drowsy and absolutely can't stay awake, then listen to your body.
    
    
12. Establish a regular routine-have preset times for going to bed and getting up.
    
    
13. Check your bedroom for any potential problems. An old and infirm mattress, a lack of good air conditioning or heating, a TV in the bedroom may all be contributing to your sleeplessness.
    
    
14. Double-check your mattress. If you bought it when you were first married 50 years ago, hang on to the memories, not the mattress.
    
    
15. Make sure your partner doesn't have sleep problems such as snoring, sleep apnea, or other conditions that could keep you awake. Talk over sleep problems with your partner.

Once you have a regular sleep pattern that works for you, you can put your sleep worries to rest. And you may even have more energy than your grandchildren.