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How much do you know about sleep? Take this quiz and find out

True or False:  Older adults don't need as much sleep as younger people. Drinking alcohol promotes deeper sleep. Sleeping later in the morning is a good way to get caught up on sleep. Seniors are more likely to be "night owls" than early risers.

All of the above statements are false.  Despite its huge impact on our lives , most of us know more about nutrition, hygiene nd staying healthy then we do about sleep.

Function of Sleep: Why is sleep so important to our health?  If resting was all it took to recharge our bodies and minds, we could stay up for the late, late show on TV and still be wide-eyed and alert the next day.  Instead, it's not just how much sleep you get that's critical -- it's also how deep you sleep that is important for recharging our batteries. Sleep is divided into two crucial phases:  non-rapid eye movement (NREM) and rapid eye movement. (REM) NREM or quiet sleep takes up 75% of an average sleeper's night.  This phase begins with the muscles relaxing, which eventually reaches the deepest sleep level, when immune function, protein synthesis, growth hormones, and the mind are given a boost.  This deeper sleep level makes up about half of and adult's sleep time. REM, or dreaming sleep, takes up about 25% of the average sleeper's night, and is the period that most restores the mind.  Dreams occur during this type of sleep.  It is the most important phase for mental revitalization. Everyone has about 4 or 5 cycles of REM and NREM sleep each night.  Although the amount of sleep each person needs to feel alert and rested varies, the average range is between 7 and 8 hours a night. The consequences of sleeplessness are high.  According to the National Sleep Foundation, as estimates $100 billion is lost yearly in productivity, sick leave, medical expenses, and property and environmental damage due to sleep deprivation.  The National Highway Traffic Safety Administration estimates that more than 100,000 crashes each year are caused by drivers nodding off behind the wheel and that thousands die as the result of such accidents.

Seniors and Sleep: The most common age related change in sleep as the frequent interruption of sleep by long period of wakefulness.  Older people are more easily awakened by sounds, which suggests they may be more sensitive to their surroundings.  Frequent awakenings decrease the amount of time spent in the deepest stages of NREM sleep, which may explain why seniors are thought of as light sleepers. As the body ages, its circadian rhythm or internal sleep regulator, changes.  Older adults tend to be more "early birds" than "owls" as they fall asleep and awaken earlier.  The need for about eight hours of sleep doesn't change, but if you spend your "sleep allowance" dozing in a chair during the afternoon, you'll likely not sleep as well at night.  Seniors also tend to be less able to adjust to changes in their sleep-wake cycle, so they are more affected by things like jet lag and shift work. Aging can bring health related problems that interrupt sleep, such as pain from arthritis, medications with side effects that disturb rest, or depression.  Not getting enough exercise, or exercising late at night, can also affect sleep. Some people turn to alcohol as a sleep remedy.  While alcohol may at first help a person get to sleep, it disrupts REM sleep, resulting in poor sleep and chronic tiredness.  The National Institute on Alcohol Abuse and Alcoholism notes that alcohol can seriously and permanently disrupt a person's ability to sleep well.  Many studies note that older women are prescribed sleeping pills more often than older men.  While these drugs may be useful in treating occasional sleeplessness, they usually fail to provide long-term relief for people with chronic sleep problems.  Two National Institute of Health Consensus Conferences have urged great restraint in the use of sleeping pills for anything other than temporary, situational, or occasional periods.  Daytime side effects of sleeping pills include difficulty concentrating, slowed physical and mental functioning, and injuries from falls.  Sleep patterns change as we age, but waking up tired every day is not part of normal aging.  Troubled sleep may be a sign of a physical or emotional problem;  talk to your health care provider or a sleep specialist to learn more.

Tips to Snooze By Try these simple tips to settle down doe a good night's rest. Avoid caffeine, nicotine, alcohol, or exercise at least 4 hours before bedtime. Get regular moderate exercise in the morning or afternoon. Avoid eating heavy meals late in the evening, but consider a light pre-bed snack such as a warm beverage and a few crackers. Position your bedroom clock so it is not directly visible when in bed. Don't try to "force" yourself to sleep.  After 20 minutes of wakefulness, go to another room to read, write, or watch TV.  Return to bed only when you're ready to sleep. Maintain a regular bedtime and rising time. Make sure your bedroom is suited for sleep.  Is it too hot or too cold?  Is your mattress old or uncomfortable?  Is there too much light or noise?  Noise that can't be avoided may be blocked out with a fan or "white noise" machine (some clock radios have this feature) Slow down before turning in.  Watching an action-packed movie right before bedtime isn't a great idea, but soothing music, reading, meditation, and deep breathing are all relaxing. Limit a daytime nap to no more than 30 minutes.  But if you absolutely can't stay awake, listen to your body. Make sure you or your partner don't have sleep problems such as snoring, breathing changes, or other conditions that could keep you awake. Check your prescription medications for side effects such as insomnia, hyperalertness, or anxiety. Don't use bedtime as "worry time".  Make lists of concerns or to-dos and put them aside to deal with during the day. Keep daytime activities out of the bedroom.  TVs and computers are best kept in another room.  You need to associate your bedroom with sleep, not activity.

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