By ANGIE MATUSZEWSKI

Aging and Disability Resource Center of Florence County Information and Assistance Specialist, Long-Term Care Specialist

FLORENCE, Wis. — Everyone has occasional insomnia, but if you often have daytime sleepiness or fatigue and/or if you have chronic insomnia — lasting 3 months or more — this may indicate a problem.

The National Sleep Foundation recommends adults older than the age 65 get seven to eight hours of sleep per night. A range is normal and for some individuals, five or six or up to nine hours per night may be appropriate.

Unhealthy sleep can interfere with daily activities and is associated with lower quality of life and risk of chronic disease, such as diabetes and obesity.

Getting enough sleep is also important for mental health, a good immune system and controlling emotions.

It is important to look at the effects of poor sleep on your health, and ways in which you can improve your sleep patterns to ensure adequate rest.

Sleep-related breathing disorders, restless leg syndrome, depression, anxiety, alcohol misuse, multiple medical problems and/or chronic illness can increase the risk for insomnia.

Some individuals have problems with their natural sleep/wake (circadian) rhythms. Loneliness and lack of physical activity are also risk factors for insomnia. Taking action to increase socialization and increase physical activity can improve sleep and overall health. The brain centers that control sleep, mood, and emotions all communicate with each other.

Individuals with serious or chronic insomnia should make an appointment with a health care provider to rule out and treat any underlying health issues. It will be helpful to keep a sleep log or diary for one to two weeks and bring it to your appointment.

There are simple steps you can take to increase the quality of your sleep. Have a consistent sleep and rise time and wait until you are sleepy to go to bed. Limit alcohol, caffeine, nicotine, and heavy meals before bed. Avoid reading, eating and watching TV in the bedroom. Eliminate or shorten daytime naps. Add daily outdoor activity, such as walking, to your day but not just before bed. Sleep in a cool, dark environment. Try to wind down before bed using dim light, relaxation exercises or playing soft music. Invest in a comfortable mattress and pillows. Try out some of these practices and stick with it for a while. Over time, you may notice that improving sleep can positively affect your health and well-being.

For information on aging or living with a disability, contact the Aging and Disability Resource Center of Florence County at 715-528-4890, or go to the office in the lower level of the Florence County Courthouse, 501 Lake Ave. You can also go to www.florencecountywi.com, click on Aging and Disability Resource Center, or check the ADRC of Florence County’s Facebook page.