Aging & Health A to Z

Sleep Problems

Lifestyle & Management

Maintaining good sleep hygiene is the best approach to keeping your sleep patterns healthy. In particular:

• Avoid caffeine (including in chocolate), tobacco, and alcohol in the later part of the day
• Do not eat a large meal before bedtime
• Exercise regularly early in the day
• Follow a regular bedtime routine and schedule
• Avoid daytime naps
• Only use your bed for sleeping or sexual activity
• Manage stress, depression, or anxiety
• Stay away from sleeping pills if you can 

Diet and Exercise

Sleep apnea is associated with obesity and a wide neck circumference. Therefore, losing a significant amount of weight may reduce your sleep apnea symptoms. Weight loss may also improve painful conditions like arthritis that cause sleep disruption. 

Generally, regular exercise helps to induce sleep later in the day. Avoid exercising within about three hours of going to bed. 

Complications

Not being able to get a good night’s sleep night after night is linked to several serious health consequences, including

• major depression
• high blood pressure
• heart disease
• diabetes
• poorer overall health
• more falls and fractures
• daytime sleepiness
• more alcohol and drug abuse
• mental deficits like confusion, memory loss, poor judgment, delirium
• worse quality of life. 

Updated: March 2012
Posted: March 2012