It is common for people to experience changes in their sleep as they grow older.

You need different amounts of sleep at different times in your life. Infants need the most. Children and teens still need more sleep that adults. There somehow got to be a myth that a "normal" adult needs 8 hours of sleep. Most adults feel rested after 5 to 7 hours of sleep. Older adults may feel rested after 3 or 4 hours, but may need to take a nap as the day wears on. If you feel that you are getting enough sleep, it is not considered insomnia. However, insomnia is a bigger problem in older adults than in the general population.

Sleep apnea is a type of breathing disorder that happens during sleep. It may be as common as snoring, or as severe as having pauses in breathing that last up to 10 seconds at a time. Sleep Apnea Syndrome is diagnosed when a person has 30 or more of these episodes during 8 hours of sleep. See your healthcare provider if snoring or other breathing problems wake you from sleep.

Insomnia can mean trouble going to sleep, problems with waking up too early in the morning, or waking up several times in the night. It can also be a combination of any of these. These are not normal and should not be taken for granted as part of normal aging.

Insomnia can be caused by a number of factors. These include illness, depression, certain drugs or medicines. Alcohol, caffeine, and nicotine can also contribute to insomnia. If you are very overweight, you are more likely to get insomnia. To avoid insomnia, try these tips:

• lose weight if you're overweight,
• stop smoking,
• if you eat late at night, keep it light,
• don't drink alcohol within 6 hours of bedtime,
• avoid caffeine, and
• avoid daytime naps.

If these don't work, you may have an underlying medical condition that needs to be treated. Never take over-the-counter sleeping aids, including melatonin, without consulting your health care provider first. Sleeping pills of any kind should be a last resort.

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