Some people wake up many times during the night; others wander or yell at night. Caregivers may have sleepless nights, leaving them tired for the challenges they face. Lock up any medicines.

Attach grab bars in the bathroom. Place a gate across the stairs. Safe Sleep for Older Adults Try to set up a safe and restful place to sleep. Make sure you have smoke alarms on each floor of your home. Before going to bed, lock all windows and doors that lead outside. Have a lamp within reach that is easy to turn on. Put a glass of water next to the bed in case you wake up thirsty.

Some people find that playing mental games makes them sleepy. Some people find that relaxing their bodies puts them to sleep. One way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed.

Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head. Use your bedroom only for sleeping.

After turning off the light, give yourself about 20 minutes to fall asleep. Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?

Do your daily activities require alertness to do them safely? Do you ever feel sleepy when doing these activities?

Are you experiencing or do you have a history of sleeping problems? Do you depend on caffeine to get you through the day? When you have an open schedule, do you sleep more than you do on a typical workday? Start with the above-mentioned recommendations and then use your answers to these questions to home in on your optimal amount of sleep. How Were the Recommendations Created? What Is a Siesta? What Does Siesta Mean? Noon occurs roughly six hours after dawn, making it the sixth hour of the daytime.

Siestas take place in the afternoon, giving people a time to rest and take a break during the hottest part of the day. In Spain, most businesses and retailers shut down around 2 p. The one exception is bars, restaurants, and large department stores 5which remain open to allow people to gather and eat during siestas, or run errands. People return to work see more p. How Common Is the Siesta? People even practice siesta in the U.

In general, men are more likely to practice siesta than women. The history of the siesta is more complex than you might expect. Changes in hormone levels and physical discomfort can result in poor sleep quality. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults. Older adults also tend to wake up multiple times during the how many hours did you sleep last night in spanish.

For kids, getting the recommended amount of sleep on a regular basis is linked with better health, including improved attention, behavior, learning, memory, the ability to control emotions, quality of life, and mental and physical health. For adults, getting less than seven hours of sleep a night on a regular basis has been linked with poor health, including weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.

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