17 Proven Tips For Insomnia

As we get older, we often get less than the recommended seven and a half to eight hours a night. That's because our ability to sleep for long periods of time and to get into the deep, restful stages of sleep decreases with age, according to Dr. Clete A. Kushida, director of the Stanford University Center for Human Sleep Research.

"Insomnia affects about 30-40 percent [of] the general population and chronic insomnia is roughly 10 to 15 percent," Kushida said. "Women are affected in a ratio of 2-to-1 compared to men, and it does appear to increase with age."

Older adults may have medical conditions that contribute to sleep problems, and are more sensitive to light, noise and pain.

"As we age, we get more aches and pains that can interfere with our sleep," said Dr. Ronald A. Popper, the founder and medical director of the Southern California Pulmonary & Sleep Disorders Medical Center.

Illnesses such as heart disease, diabetes, and reflux disrupt sleep. Men with large prostates and men or women with bladder issues wake up to take frequent trips to the bathroom at night. And let's not forget those menopausal hormone changes and hot flashes that commonly cause insomnia. Sometimes, though, it's just an inability to unwind before bedtime that keeps people awake.

"The boomer lifestyle, with late working hours, the kids involved in school activities or extra-curricular activities late into the night keep the parents over-stimulated and without time to relax in the evening," Popper said. "As we enter the boomer age, we have more financial issues, college for the kids, mortgage payment, currently a declining stock market causing concerns for retirement, declining health of our parents, etcetera."

Here are Popper's tips to help Post50s to sleep soundly sans medication:

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Comments

[evecaren]

11:51 AM on 11/07/2011

Melatonin is a better product to take because it's something your body produces anyway. It's available
at most health food stores and Shopper's Drug Mart sells it too now. Before you buy, compare prices though. Sometimes Melatonin goes on sale at S.D.M. , but often the health food store sells it cheaper.
Somebody posted that they take 2 tylenol to help them sleep at night. Someone else posted
that Tylenol is toxic to the liver. I've heard that too. I've also found that the classical music station helps
me fall asleep. I also make a list of things I have to do the next day so I'm not thinking of these things
as I'm trying to fall asleep. There were a lot of good ideas mentioned in this article.

[Wendy420]

11:48 AM on 11/04/2011

The right strain of cannabis does the trick. Strawberry Cough comes to mind...

[Primesuspect]

01:47 PM on 11/03/2011

This works: send a snoring mate to another room,

[Alex Boot]

11:55 AM on 11/03/2011

It's amazing

[Rodrigo Tornado]

11:58 AM on 11/03/2011

yees

[Garry Yang]

10:33 AM on 11/03/2011

It's strange

[Rodrigo Tornado]

10:37 AM on 11/03/2011

oh, yes

[BBlaw16]

09:16 AM on 11/03/2011

Want sleep? Three words --- Doctor. Conrad. Murray.

[RobertWilliams2284]

05:41 AM on 11/03/2011

If you can't sleep, check and see if you have one of those new Smart meters (Wireless electric Utility meters) installed on your home.

100's of thousands of complaints are coming in and probably millions of problems, most of which people don't even know why.

[DmKrispin]

01:42 AM on 11/03/2011

OK, is it just me, or are the first two "tips" -- "go to sleep only when you're tired" and "sleep only as long as you need to feel refreshed, no less, no more" pretty much impossible for anyone with a job, school, or kids? I mean, those first two ARE the whole issue with most insomniacs!

[Mrsbean54]

01:18 PM on 11/04/2011

Yes, but these tips were geared toward people over 50. Those responsibilites are most relevant to younger people.

[juliana1217]

12:24 AM on 11/03/2011

If you can't sleep, take two Tylenol. It makes a lot of people sleepy and able to drift off. It makes me sleepy and relaxed.

[Shewolf68]

10:49 AM on 11/03/2011

and a zombie in the morning...start with just one!

[ncyim]

08:40 PM on 11/03/2011

Please take ibuprofen instead! Tylenol is toxic to the liver and almost killed me a few years ago. Better yet, take melatonin or other natural, sleep inducing neruo chems.

[speweth]

12:08 AM on 11/03/2011

Need to drop your load before sleep. especially older man.

[juliana1217]

12:26 AM on 11/03/2011

Drop your load means to poop. People don't poop the big one right before going to bed

[Shewolf68]

10:49 AM on 11/03/2011

The 'other' load kiddo!

[Primesuspect]

01:49 PM on 11/03/2011

Which load is that? Older guys seem to have a lot of them situated here and there.

[Mrsbean54]

01:19 PM on 11/04/2011

And more trouble dropping it, whatever it is!

[camaretta]

11:15 PM on 11/02/2011

Keep waking up at night and can't find an answer? Check your sinuses. If allergies or other problems are causing swelling or mucous, you could be waking up in the middle of the night because you can't breathe well. Your heart starts pounding, and you wake up in a panic. Sinus problems can build up gradually, so you may not pay attention to slight stuffiness that turns into obstructed breathing. See a doctor and find out what your sinus and throat condition consists of. There are lots of medications and answers for such problems.

[ncyim]

08:46 PM on 11/03/2011

Good point! This happened to me and it turned out to be central apnea from a damaged brain stem caused by whiplash. I now sleep with a fan blowing at me and use 4 way nasal spray. Much better than having to use a C-pap machine.

[socalcde]

11:45 PM on 11/03/2011

4 way nasal spray sounds like a very unhealthy and addictive remedy.

[OnyxAbyss]

09:01 PM on 11/02/2011

Tips #2 and #3 conflict a little.