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Insomnia

Insomnia is the inability to get an appropriate amount of sleep to feel fully alert when awake.

Most adults require 7-8 hours of sleep a day.

Common Changes that Cause Daytime Sleepiness

• Sleepy earlier in evening
• Trouble falling asleep
• Don't sleep through the night
• Wake early and can't go back to sleep

Causes of Sleep Problems

• In people over 65, the sleep/wake cycle not as efficient
  (Sleepy earlier, trouble falling asleep)
• Lifestyle: alcohol, tobacco, caffeine
• Illness, pains, or medicines that keep a person awake
• Sleep disorders: apnea, restless leg syndrome, periodic limb movement disorder

What you can do for Better Sleep

• Go to bed and get up at same time every day.
• Exercise a little every day.
• No napping longer than 20 minutes.
• No caffeinated drinks after lunch.
• No alcohol in evening.
• Don't lie in bed trying to fall asleep longer than 30 minutes. Get up and do something quiet, then try again.
• Ask your doctor if any of your medications can keep you awake.
• Ask your doctor for help if pain or other health problems keep you awake.

Sleep Disorders

Sleep Apnea

• You usually snore very loudly
• Stop breathing for 10-30 seconds
• Start breathing again with a gasp
• Can happen hundreds of times a night
• Causes daytime sleepiness
• Makes high blood pressure and heart disease worse

If you Have Sleep Apnea

• If you are overweight, it might help to lose weight.
• Sleep on your side.
• Stop drinking alcohol or using sleep medicines.
• May need to wear a nasal mask to keep airways open.
  This is called CPAP "Continuous Positive Airway Pressure"

Restless Leg Syndrome

• Creepy-crawly feeling, mostly in legs.
• Makes you want to move your legs or walk around.
• Worse in evenings.
• Usually every night, after you get in bed.
• May keep you from falling asleep.
• Older adults more likely to have this problem.

If you Have Restless Leg Syndrome

• Placing hot or cold packs on legs/hot or cold bath might help.
• Massaging legs, feet, & toes before going to bed.
• Certain medications may help, ask your doctor.

Periodic Limb Movement

• Kicks one or both legs many times during sleep.
• You don't realize you are doing this unless someone tells you.
• Some people with Restless Leg Syndrome also have this.
• Medicine may help, ask your doctor.