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As people get older, their sleep patterns tend to change. Many older adults report being less satisfied with their sleep than they were when they were younger. But insomnia and other sleep problems are not a non-negotiable part of aging, and there are steps you can take to sleep better well into your later years.

Your sleep patterns are in part controlled by your body's internal clock. This clock helps determine when you feel awake and when you feel sleepy. From infancy to old age, hormonal changes and natural changes in your body clock cause shifts in your sleep patterns.

These shifts are thought to be why older adults tend to go to sleep earlier and wake up earlier than younger people. They also may be the reason that older adults nap more during the day and awaken more frequently during the night, says Phil Gehrman, PhD, CBSM, clinical director of Penn Medicine's Behavioral Sleep Medicine Program at the Penn Sleep Center in Philadelphia.

Age-Related Sleep Problems

Lifestyle changes that often occur with aging can also create sleep problems in older adults:

Health problems. Certain medical conditions related to aging can disturb sleep, says Dr. Gehrman. Older people are at an increased risk for obstructive sleep apnea, periodic limb movements, acid reflux, arthritis, chronic pain, and other ailments, all of which can alter sleep patterns.

Changes in your schedule. After retirement, you tend to have fewer responsibilities and can enjoy a more relaxed daily schedule. While not having to keep a rigid routine is one of the perks of getting older, it can also disrupt your sleep patterns and put you at risk for insomnia.

Less exercise. While some adults stay active throughout their lives, many of us tend to become less active as we age. A lack of regular exercise can make it harder for you to fall asleep and stay asleep throughout the night.

Nighttime waking. Natural changes in your body clock cause you to sleep "lighter" as you age. "Sleep definitely becomes fragmented as a function of age," says Gehrman. Frequently waking up at night can lead to daytime sleepiness and problems with sleep.

Stress and worry. Life events that are common among older people, such as the loss of a loved one or financial difficulties, can lead to a racing mind and excessive worry that can cause sleep problems.

If sleep is becoming more difficult for you as you get older, try these steps:

Talk to your doctor. If you have a health condition that is making it difficult for you to sleep, such as severe arthritis, chronic pain, or obstructive sleep apnea, getting it treated may help you sleep better.

Limit caffeine and alcohol. Gehrman recommends avoiding excess caffeine and alcohol, since these substances can interfere with your sleep patterns. As a rule, you should avoid caffeine after mid-afternoon.

Set a sleep schedule. "If you have a regular bedtime and a regular wake time, then you tend to promote sleepiness at night and alertness during the day because you are promoting your body rhythms," says Gehrman.

Skip naps. If you have trouble sleeping at night, napping during the day can aggravate insomnia. Skipping your nap can make it easier for you to fall asleep and stay asleep.

Keep a journal. Gehrman recommends writing down your problems and their solutions during the day. "By doing that, you tend to lift them off your shoulders so your mind doesn't churn over the problems at night," he says.

Exercise at least four hours before bedtime. "Exercise is good for sleep, but only if it is done at the right time," says Gehrman. Exercising too close to bedtime can cause a rise in your body temperature that makes it difficult to fall asleep.

Try relaxation exercises. Learning to relax before bedtime can help you sleep better, so consider trying progressive muscle relaxation, yoga, or meditation before bed.

Remove your clock. Gehrman says that people who have sleep performance anxiety should not keep a clock in their bedroom. "The clock is putting time pressure on you," he says.

Use your bed only for sleep and sex. If you eat, read, or watch TV in bed, you begin to associate your bed with activities other than sleep.

Don't lie awake in bed. "Get out of bed if you can't fall asleep," says Gehrman. "Do something boring like read the phone book, and then go back to the bed only when you get drowsy."

Following these golden rules for getting better sleep should leave you feeling more rested as you wake up to greet each new day.

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