• The Older You Get, the Fewer Hours of Sleep Required.
  
  Experts recommend a range of seven to nine hours of sleep for the average adult. While sleep patterns change as we age, the amount of sleep needed generally does not. Older individuals may wake more frequently through the night and may actually get less nighttime sleep, but their sleep need is no less than that of younger adults.



• Napping During the Day May Interfere with Nocturnal Sleep.
  
  Brief, therapeutic naps that last 20 to 40 minutes and are scheduled at regular times as a daily routine can be useful in maintaining wakefulness after getting up in the morning.
  
  
• If You Wake Up in the Middle of the Night, It is Best to Stay in Bed, Count Sheep or Toss and Turn until You Eventually Fall Asleep.
  
  Waking up in the middle of the night and not being able to go back to sleep is a common symptom of insomnia. Various relaxation techniques, such as progressive muscle relaxation, or guided visual imagery may help induce sleep; such methods are more effective than counting sheep Whichever technique is used, most experts agree that if you cannot fall asleep with 15 to 20 minutes, then you should get out bed, go to another room and engage in some relaxing activity, perhaps listening to music or reading, for example. Return to bed only when you feel sleepy; and above all, avoid watching the clock!

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