Some adults develop specific sleep problems as they get older. One is sleep apnea, a disorder in which breathing is regularly disrupted during sleep. The NSF says these disruptions can happen anywhere from 20 to 60 times an hour, fracturing sleep.

This problem is increasingly common. The National Institutes of Health estimates sleep apnea affects 12 million Americans.

“Besides making you very sleepy during the day, sleep apnea can create more serious health problems. Oxygen saturation decreases due to your nightly awakenings, causing stress on the heart and lungs. Sleep apnea is a well-known way of developing heart failure, high blood pressure, and stroke,” says Leslie Brandwin, M.D., medical director of Greenspring, a community in Virginia built and managed by Erickson.

Another sleep disruption is restless leg syndrome (RLS) which is marked by an urge to move your legs, especially while lying down, and may include pain or other sensations. A specific form of RLS is actually severe enough to wake people during sleep.

As we age we often develop physical conditions that interfere with restful sleep. Some are natural parts of aging, like night sweats and hot flashes of menopause in women and prostate enlargement leading to annoying nighttime bathroom visits for men.

Nighttime pain awakens many people. One NSF survey found that 60 percent of people over age 50 experience arthritis pain at night. About 80 percent of the 60 million Americans with heartburn (or GERD) say their symptoms worsen at night—and three out of four say the problem wakes them.

There are indications that a natural substance secreted by the pineal gland, called melatonin, helps us sleep, but it diminishes as we age. However, there is still controversy over whether melatonin supplements help promote sleep.

Aging can also bring mental health issues that keep us from sleeping restfully. Financial worries and bereavement can be common sleep fragmenters. So is depression, which affects about one in five Americans age 65-plus.

What can you do to improve your sleep? First, you need to recognize if you are having sleep problems. If you have found yourself constantly tired, even nodding off, you should consider talking to your doctor about finding and fixing potential sleep problems. If you are not sure you have sleep problems and you have access to the Web, take the “Is Insomnia Affecting Your Life?” quiz. It is on the NSF website, www.sleepfoundation.org, under “Tools & Quizzes.”

Brandwin points out that some sleep problems respond to relatively simple “cures.”

Among them:

• Lose weight. Obesity is a major cause of sleep apnea in adults.

• Try not to watch TV or read in bed. Many people find it is too mind-stimulating.

• Don’t exercise or ingest anything stimulating (like caffeine) too close to bedtime, preferably at least two hours before.

• Quit smoking. Nicotine is a stimulant.

• Don’t drink alcohol prior to bedtime. It really won’t help you sleep.

• Check with your doctor whether any of your medicines are stimulants. If so, find out if there are alternatives.

• Tune your radio’s FM settings to a setting inbetween stations. Some people, including those with tinnitus (ringing in the ears), find the resulting white noise helps them block out noises keeping them awake.

• Seek counseling for anything from bereavement issues to financial planning.

“Don’t forget over-the counter drugs can cause sleep problems, too. Cold medicines with a decongestant ingredient called pseudoephedrine, like Dayquil, will keep you awake. Look for the description “nondrowsy.” It can help you stay away from sleep-interfering medications,” says Brandwin.

What you don’t do can keep you from sleeping. “Many older people don’t exercise and exercise helps you sleep,” says Brandwin. Joining a fitness center can keep you motivated.

For serious problems, like sleep apnea and RLS, turn to professional sleep centers. These conditions are treatable.

The answers to the quiz: numbers three and five are true statements. The others are common misconceptions.