Sleep deprivation increases with age,

Age can wreak havoc on sleeping patterns. While most adults experience four to five cycles of REM (Rapid Eye Movement) sleep and non-REM sleep (deep sleep) per night, seniors tend to get less deep sleep. As a result, many wake up feeling lousy. If you’re one of these, read on to learn more about what you can do to improve your sleeping patterns.

Sleeping difficulties run the gamut. Some seniors may spend more than half an hour trying to fall to sleep, while others may wake up several times a night and have difficulty falling back to sleep. Some may even get a full night’s sleep only to wake up and feel like they haven’t slept a wink, If you find yourself experiencing any of these difficulties, try taking these measures:

• Stick to a regular schedule. Go to bed and get up at the same time every day.

• Watch what you eat. The more food you consume the closer to bedtime, the less comfortable you’re going to be in bed. Keep the bedtime snacks light and avoid spicy foods that could cause heartburn.

• Avoid caffeine and alcohol. Caffeine is a stimulant and will keep you awake, so stay away from soda, coffee, chocolate and tea at least six hours before bedtime. Alcohol is a sedative and will make you sleepy. However, it will also increase the number of times you wake up in the night, so stay away from it before bedtime.

• Exercise regularly. Studies show that people who exercise regularly generally experience less sleeping problems. Go for a walk or take a bike ride once a day.

• Increase your sunlight exposure. This will help regulate your biological clock and keep you sleeping longer and better.

• Turn your bedroom into a pleasant, comfortable place to sleep. Keep the temperature cool and use covers that will allow air to circulate. Use your bedroom only for sleeping. If you work or watch TV in bed, you’re just setting yourself up to stay awake and alert.

• Try a relaxation technique before bed. Take a warm bath or do some light stretches.

Try these suggestions for a month or so. If you don’t experience any signs of improvement, make an appointment with your family doctor. They will make sure there are no physical problems causing your sleeping difficulties and may make other recommendations. Depending upon the severity of your case, they may even send you to a sleep specialist who will check you for sleep apnea and other disorders.

Sleep deprivation increases with age, but it’s not something you have to live with. Try these tips and consult your physician.