Getting a good night’s rest is critical to your health. How to improve your sleep habits

If you’re struggling to focus on work after a night of lousy sleep, you’re not alone.

According to the National Institutes of Health, 50-70 million Americans experience sleep disorders. Older adults are particularly vulnerable to sleep problems, with more than half of those 65 or older reporting difficulty falling or staying asleep.

Over the course of the life span, there are natural changes in sleep duration and structure. Sleep requirements are highest for infants at about 10-18 hours, in comparison to just 7-9 hours for adults or 7-8 hours for older adults. Sleep structure and composition also change with age. In general, older adults experience more fragmented, interrupted sleep. While such changes are normal, they are nevertheless problematic.

Poor sleep quality can affect mood, productivity and overall physical health. Sleep problems have been linked to numerous adverse health outcomes, including heart disease, hypertension, psychiatric conditions and endocrine dysfunction. Sleep problems can also have deleterious effects on cognitive abilities, including attention, processing speed, learning and memory.

Sleep is about much more than energy restoration. During sleep, our brain consolidates recently learned information by reactivating and reorganizing relevant brain connections. At the same time, sleep selectively weakens other neuronal connections to minimize unnecessary memory storage and prepare the brain for new learning. Sleep also helps clear the brain of waste products that accumulate during waking hours.

While sleep changes are a normal part of aging, they are not without solution. Sleep is a $70 billion industry consisting of medications, weighted blankets, smart watches, noise machines, and other gadgets.

But improving sleep quality does not require spending a lot of money. The most effective treatments are usually simple behavioral changes, such as waking up at the same time every day, waiting until you feel sleepy to get into bed, and limiting naps, alcohol and caffeine. Additionally, avoid exercising or consuming heavy or spicy meals too close to bedtime.

If at any point you are awake for more than 20 minutes in bed, sleep experts recommend leaving the bedroom and engaging in a relaxing activity until you feel sleepy.

For those with persistent insomnia, a structured approach known as Cognitive-Behavioral Therapy for Insomnia (CBT-i) is typically recommended as a first-line treatment. The effects of CBT-i tend to be long-lasting and self-maintained.

Moreover, improved sleep quality may trigger a cascade, resulting in improved health, mood, cognitive functioning and overall quality of life.

Marcela Kitaigorodsky, Psy.D. is an assistant professor and neuropsychologist at the University of Miami Health System Center for Cognitive Neuroscience and Aging. Katherine Gorman, Psy.D., is a fellow in neuropsychology at the University of Miami Miller School of Medicine.

This story was originally published December 13, 2019 at 6:00 AM.