The Times, Gainesville, Georgia | gainesvilletimes.com
Midweek Edition - October 14-15, 2020 9B
Learn how to sleep
like a child again
Many adults lament
that even if they were
solid sleepers in their
younger years, by the
age of 50, their quality
of sleep has unraveled.
Some cling to the wisdom
that people simply do
not need as much sleep
as they get older. Even
though that is partly true,
sufficient sleep is still
a vital component of a
healthy life.
The National Sleep
Foundation recently
updated its sleep
recommendations per
age group. This includes
a range of hours that may
be adequate for certain
adults. Adults between
the ages of 26 and 65 are
advised to get seven to
nine hours of sleep per
evening. However, six
hours or 10 hours also
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may be acceptable. People
over the age of 65 need
roughly seven to eight
hours of sleep each night,
though between five and
six hours also may be
fine. Generally speaking,
anything under five hours
is not recommended
based on data reviewed by
sleep experts.
Many older adults do
not get enough sleep
due to insomnia, states
Jack Gardner, MD, a
neurologist certified in
sleep medicine. They’re
concerned about health
issues, may have sleep
apnea, can experience
pain or frequent
urination, or may be
taking medication that
impedes sleep. Dr. Leila
Kheirandish- Gozal,
director of clinical sleep
research at the University
of Chicago, says that, over
time, insufficient sleep
can impact metabolism,
mood, memory, and heart
function.
Various strategies can
help people get more
sleep and enjoy better
sleep quality.
• Create a luxury bed
environment. Splurge
on the largest mattress
you can afford and one
that is comfortable
for both parties (if
married/coupled). A
roomy bed routinely
invites sleep. If you
have a restless partner,
try two separate beds
pushed against each
other.
• Consider white noise.
The sounds of the
house or outdoors
may be keeping you
up. Many people find
that the gentle hum of
a fan or a white-noise
machine with a calming
sound effect makes it
easier for them to dose
off than complete quiet.
It can also block out
extraneous noises.
• Keep electronics out
of the bedroom. It
can be challenging
to disconnect from
electronics, but it is
essential to falling
asleep. Even a back-lit
text coming through in
the wee hours can be
enough illumination to
disrupt sleep.
• See your doctor. If
medications or illnesses
are keeping you up, a
change in regimen may
provide the relief you
need.
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