Are you tired?

When was the last time you really slept…like an uninterrupted 8 hours?  Or took an actual afternoon nap without the cell phone interrupting your peace?

Why is it we can’t sleep?  And why do we think we’re not supposed to?

Especially for us baby boomers and beyond…sleep is precious.  Agingcare.com says:

Sleep needs change naturally throughout a person’s lifetime. For example, it is common knowledge that children and adolescents need more sleep than adults. Interestingly, though, older adults need about the same amount of sleep as their younger counterparts—seven to nine hours each night.

Unfortunately, many older adults get less sleep than they need. One reason is that they often have a difficult time falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep each night.

And while it’s often said that sleep problems are a normal part of aging, that’s actually not the case.  If you’re really have problems sleeping, you might want to see your physician.  But if it’s an occasional thing, here are a few suggestions from agingcare.com:

  • Follow a regular schedule. Go to sleep and wake up at the same time, even on weekends.
  • Minimize naps. Try to nap only when you must. Excessive sleep during the day can keep you from falling and staying asleep.
  • Exercise. Regular physical activity has been shown to improve sleep quality. For best results, finish working out at least three hours before bedtime.
  • Get some sun. Go outside for at least 15 minutes a day and soak up some natural light.
  • Avoid caffeine.  At least reduce it late in the day.
  • Develop a bedtime routine. Do the same things each night to tell your body that it’s time to wind down.
  • Use your bedroom only for sleeping. After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not feeling drowsy, get out of bed and do something low key, like reading.

But maybe falling asleep isn’t your issue…maybe you feel that taking a nap or going to bed earlier than someone else is a bad thing…that you’re lazy, or you are “no fun”, or it’s an idea drilled into you when you were younger about the early bird getting the worm, etc.

Do you really want the worm?   

Or put another way, what good does getting the worm do if you’re yawning all day?

And if you’re over 55, chances are you’ve caught enough worms.  It’s okay to rest.  It’s always been okay to rest, we just don’t want anyone to know we do it.

But hang on.  There’s good news for all you closet nappers.  According to the National Sleep Foundation,  a short nap of 20-30 minutes can help to improve mood, alertness and performance. Winston Churchill, John F. Kennedy,  Napoleon, Albert Einstein, and Thomas Edison were known to have valued an afternoon nap.

Other research has also suggested that daytime napping can improve memory by fivefold, and that a one-hour nap is best for boosting alertness and mental performance without interfering with nighttime sleep.

So hey.  Go for it.  Take a break.  Take a nap.  Turn off your phone.  And don’t chide a friend who says they need to go to bed early.  Tired isn’t good for you. There’s always time for a nap.

How about now?

“Sleep is the best meditation.”

          Dalai Lama