August 16, 2022 Breaking News, Latest News, and Videos

Helpful Habits For A Good Night’s Sleep:

Sleep problems are among the more common complaints I hear from my patients. They all long for the perfect night’s sleep. They want to fall asleep quickly, sleep through the night, and awaken refreshed and ready to tackle the day. They want to “sleep like babies.”

However, as we age, most of us begin to experience problems that interfere with sleep. Most commonly, we complain of getting too little sleep, difficulty falling asleep, or trouble going back to sleep after waking during the night. Consequently, we may feel tired or fatigued the next day.

Occasionally, some patients complain of sleeping too much or falling asleep when they want to remain awake.

Sleep patterns change as we age. It may take longer to fall asleep and there is less deep sleep and more frequent awakening with aging. Poor sleep habits are the leading cause of sleep complaints in older patients. Reading, watching television, or listening to music while falling asleep can result in wakefulness later in the night.

Medical conditions such as heart failure and prostate disease can interfere with sleep, as can certain prescription and over-the-counter medications. Arthritis and other painful conditions also can disrupt sleep for obvious reasons. Psychological problems such as anxiety and depression can result in decreased sleep, although some people with depression spend excessive amounts of time in bed.

Less common is the problem of excessive sleep. People who sleep a lot during the day or fall asleep during activities despite sleeping at night have disruption in the quality of their sleep. Sleep-disordered breathing or sleep apnea is a potentially serious problem that can result in low oxygen levels, confusion, hypertension, cardiac arrhythmias, and severe daytime sleepiness. This condition is more common in older individuals and should be checked by a physician.

Insomnia, a Latin term for “no sleep,” is defined as the inability to fall or remain asleep. Most people need seven to eight hours of sleep daily for good health, safety, and optimal performance. But according to the National Center for Sleep Disorders Research at the National Institutes for Health, about 30 to 40 percent of adults report symptoms of insomnia during the year and 10 to 15 percent claim chronic insomnia.

The best treatment for insomnia is to develop good sleep habits – what we call “sleep hygiene.”

Good habits include:

• Keeping regular bedtimes and wake times for both weekdays and weekends

• Avoiding excessive alcohol, caffeine, nicotine, or sugary foods at bedtime

• Creating a sleep-conducive environment that is dark, quiet, and without distractions

• Removing work materials, computers, tablets, smart phones, and televisions from your bedrooms

• Getting outdoor light or intense artificial light for at least 30 minutes a day to help reset your biological clock

• Exercising regularly. Complete your workouts a few hours before bedtime to allow time for winding down

• Eating a light snack at bedtime can help, but avoid foods that will stimulate you.

Sleep medications should be avoided in most cases because they tend to be habit-forming and only effective for a short period of time.

If you experience sleep problems – either too little or too much sleep – consult with your doctor. Careful attention to sleep habits and underlying medical problems may be helpful in improving sleep. There also are new treatments, including cognitive behavioral therapy, that have been proven effective in helping insomniacs get a better night’s sleep. Good night and good luck!

Dr. James Davis is a board-certified geriatrician with the highly regarded UCLA Geriatrics Program in Santa Monica and Westwood. For more information, call 310. 319.4371.

in News
Related Posts

Man Arrested for Santa Monica’s Second Homicide of the Year

August 15, 2022

August 15, 2022

Lamont E. Horton arrested in connection to August 11 murder By Sam Catanzaro A man was arrested by Santa Monica...

Sunset Park Custom Home Lists For First Time Ever By Original Builders $5.9M: Santa Monica Real Estate Report – August 15th, 2022

August 15, 2022

August 15, 2022

Property, Developments, and Listings on the Westside.* City Council Votes to Unanimously Backs Proposal to Cut Rent Increases* Sunset Park...

Construction Begins on Michigan Avenue Affordable Housing Development

August 13, 2022

August 13, 2022

The new development will replace the Santa Monica Nikkei Hall By Dolores Quintana ​​A new affordable housing project has begun...

Column: Time to Crack Down on Vacant Homes’ Owners

August 12, 2022

August 12, 2022

By Tom Elias, Columnist ​​There is no doubt California has a housing shortage. That’s fact even in the wake of...

Metro To Hold Community Meetings About Potential Green Line Extension

August 12, 2022

August 12, 2022

By Dolores Quintana Los Angeles Metro is holding a series of public meetings to discuss extending the Metro C or...

Another Mountain Lion Dies After Being Hit by a Car

August 12, 2022

August 12, 2022

P-89 found dead along the shoulder of the 101 Freeway in Woodland Hills last month By Sam Catanzaro Another mountain...

Santa Monica Police Arrest Sexual Assualt Suspect

August 12, 2022

August 12, 2022

Anthony Barrett arrested in connection to June 28 assault By Sam Catanzaro Santa Monica police are seeking the public’s help...

LA City Council Approves Expanded Anti-Camping Ordinance

August 11, 2022

August 11, 2022

Bonin one of three not votes in expansion of LAMC section 41.18 Los Angeles City Council has banned homeless encampments...

Review: A Santa Monica Restaurant’s New Happy Hour is Top-Notch

August 10, 2022

August 10, 2022

By Dolores Quintana Birdie G’s in Santa Monica has a new Happy Hour and it is something special. For one...

Italian Market Coming to Montana Avenue

August 10, 2022

August 10, 2022

Sogno Toscano planned for 1512 Montana Avenue By Dolores Quintana Sogno Toscano is aiming to open a new “lifestyle cafe,...

Best of Santa Monica Awards Voting Now Open!

August 10, 2022

August 10, 2022

Cast your vote to support your favorite local businesses  Voting is now open for the Santa Monica Mirror’s annual Best...

Venice Family Clinic to Provide Free Community Resources in Celebration of National Health Center Week

August 9, 2022

August 9, 2022

Nonprofit Community Health Center Offering Free COVID-19 Vaccines, Children’s Books, HIV Testing, Health Insurance Counseling, CalFresh Enrollment and More August...

Santa Monica Obtains Injunctions Against Landlords in Section 8 Voucher Discrimination Lawsuit

August 8, 2022

August 8, 2022

Judgment requires landlords to accept voucher, pay $20,000 in restitution  By Sam Catanzaro The Santa Monica City Attorney’s Office has obtained...