by B.J. Armstrong

You shouldn't wake up tired. Not getting enough sleep can make you depressed or more likely to have an accident. See your doctor if if you have trouble sleeping for more than 2-3 weeks.

If you have trouble falling asleep, you probably have tried at least one of these ways to nod off. The truth is many people don't sleep well, so you're not alone.

Sleep however, is important to keeping you healthy and alert. If you always feel sleepy or have difficulty staying awake, you should see a doctor.

Older adults need between seven and nine hours of sleep each night. Sleeping too much during the day can make it difficult to fall asleep or stay asleep at night. Being sick or in pain can interfere with a good night's sleep, too. Not getting enough sleep means you can be irritable, forgetful, depressed or likely

to have more falls or accidents.

Here are some common sleep problems:

Insomnia - is the most common in adults age 60 and older. People with insomnia have trouble falling and staying asleep. Insomnia can last for days' months or even

years.

Sleep apnea - is another serious sleeping disorder. A person with sleep apnea pauses during breathing while asleep. These pauses may happen many times during the night waking you up over and over which makes you feel very tired the next day. Signs of sleep apnea include loud snoring and gasping for air.

There are many things you can do to help you get a good night's sleep. Here are some ideas:

1. Follow a regular schedule. Go to sleep and get up at the same time each day, even on weekends. Avoid napping in the late afternoon or evening, which may keep you awake at night.

2. Develop a bedtime routine. About 30-45 minutes before bedtime, do the same things each night, so your body will know that it's time to sleep. Some people watch television, read a book, listen to soothing music, or soak in a warm bath.

3. Exercise at regular times each day but not within three hours of your

bedtime.
4. Make an effort to get outside in the sunlight each day.

5. Be careful about when and how much you eat. Large meals close to bedtime may keep you awake, but a light snack in the evening can help you get a good night's sleep.

6. Stay away from caffeine late in the day. Caffeine (found in coffee, tea, cola, and hot chocolate) is a stimulant that can keep you awake.

7. Use your bedroom only for sleeping. After turning off the light give yourself about 15 minutes to fall asleep. If you're still awake and not drowsy, get out of bed. When you feel sleepy, go back to bed.

Sleep problems can cause you to feel bad, but there are changes you can make to get a better night's sleep. If you feel tired and unable to do the things you usually do for more than two or three weeks, talk to a doctor
.