Health experts agree that good sleep has a positive impact on our mental, emotional and physical health. The advantages of a good night’s sleep are many: sleep can reduce the risk of heart attack and some types of cancer; it may help us lose weight or maintain a healthy weight; it reduces our stress level and our risk for depression; and it improves our memory and leaves us more alert during the day.

Clearly, our bodies and minds work very hard while we are asleep and to get the job done, we need at least six hours of sleep every night, and eight hours are better. You may have heard stories about the challenges of getting a full eight hours of sleep as you age. Many of us believe that we do not get all the sleep we need.  We find it difficult to fall asleep, we sleep lightly, and we wake up feeling tired.

Sleep is particularly important as we age because our brain uses that time to process the events and emotions of the day and connect them to memories. It also gives our immune system a lift and allows our body to repair some of the damage we inflicted upon it during the day. Do not sacrifice these benefits.  If you believe you are not getting adequate sleep during the night, make a few changes during your waking hours to produce better results.

1. Take a critical look at your sleep environment. Is it dark? Is it quiet? Can you relax and settle down there? You may need to install blinds or curtains to reduce the amount of light that enters your room. Ear plugs or white noise machines will help reduce noisy disturbances.

2. Use your sleep space for one purpose only – sleep. Many people read, work a puzzle or watch television before bedtime to relax and unwind. Just make sure you’re doing those non-sleeping activities in another room.

3. Limit your consumption of coffee, tea, and many soft drinks, as well as alcohol and nicotine in the evening. Caffeine and nicotine are stimulants that can increase alertness and reduce fatigue – precisely what you do not need at bedtime. Alcohol may make you feel relaxed initially, but it creates changes in your blood sugar levels that can wake you up in the middle of the night.

4. Exercise during the day to increase your ability to sleep soundly. Some people find that physical intimacy at bedtime (cuddling, massage, and even sex) improves their sleep.

5. ake short naps during the day to refresh yourself. Try to avoid long naps shortly before you go to bed.

6. Develop a bedtime ritual and follow it every evening. Do things that help you relax at the end of the day: brush your teeth, wash your face, take a warm soak, stretch. Your rituals will become routine and when you complete them, your brain will recognize that it is time for sleep.

Some medications may prevent you from sleeping. In addition, pain may keep you awake or you may suffer from a medical condition that prevents sleep. Talk with your health care professional to learn how you can reduce these symptoms.