DEAR MAYO CLINIC: As I get older, I find I have increasing issues with sleep. I struggle to fall asleep and then stay asleep. I wake up during the night and get discouraged when I see the clock. By the time I get back to sleep, my alarm is set to wake me up. I feel groggy during the day and actively look for opportunities to nap. It would be great to wake up feeling rested and ready for the day. What can I do to improve my sleep?
You’re not alone if you have trouble falling asleep or staying asleep. Many people struggle with sleep — and that’s a problem, since sleep plays a crucial role in your health, energy levels and ability to function at your best. Most adults require seven to eight hours of sleep each night to feel well-rested and energized each day.
If restless nights have become the norm for you, or you find that your sleep is not refreshing for you, start by observing your sleep patterns. Take notes about how much you sleep each night, what factors contribute to your sleep, how rested you feel the next morning and how sleepy you feel throughout the day.
After observing your sleep patterns for at least one but preferably two weeks, try these five strategies to help improve your sleep: