 Health & Nutrition
Thoughts on
Aging
Sleep
(2 minutes: 29 seconds)
 MP3 (audio
only)
Audio/Video Script:
Dr. LaVona Traywick
Assistant Professor - Gerontology
[Announcer] Welcome to Thoughts on Aging with Dr. LaVona Traywick,
Assistant Professor of Gerontology with the University of Arkansas Division of
Agriculture Cooperative Extension Service.
[Dr. LaVona Traywick] Do you or an older adult you know ever complain about
having a difficult time falling asleep or staying asleep? In contrast, do you
know an older adult who sleeps all of the time? Along with the physical changes
that occur as we age, changes in sleep patterns are also a part of the typical
aging process. In fact, more than half of men and women over the age of 65 years
complain of at least one sleep problem (Sleep Medicine Center). There are many
factors that contribute to troubled sleeping.
If you are getting enough sleep at night, you should not feel sleepy during
the day. One of the main symptoms of all sleep problems is daytime sleepiness.
Sleepiness will affect a person's memory and concentration. Sleep deprivation
may cause you to feel irritable, depressed, and even confused.
Here are some recommendations to help you sleep:
- Use your bed only for sleep and sex
- Try to relax. Relaxation training may help you to reduce tension
- Restrict your time in bed if the time spent in bed is lying awake
- Try therapy to help modify attitudes and beliefs that may contribute to
poor sleep
- Exercise in the afternoon
- Avoid caffeine and alcohol at least 3-4 hours before going to bed
- Try to go to bed at the same time every night; and
- If you cannot fall asleep within 20 minutes, get out of bed and
participate in a quiet, relaxing activity. Go back to bed when you are
sleepy.
If you have tried all these suggestions, and still have difficulty sleeping,
ask your doctor if you are a candidate for a sleep study.
[Announcer] Thank you for listening to Thoughts on Aging with Dr. LaVona
Traywick. To learn more about this and other topics, contact your local county
Cooperative
Extension Service office.
Resource: adapted from The National Sleep Foundation (www.sleepfoundation.org)
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