An important aspect of lowering risk of cardiovascular disease, also called coronary artery disease (CAD), is managing health behaviors and risk factors, such as diet quality, physical activity, smoking, body mass index (BMI), blood pressure, total cholesterol, blood glucose and sleep quality. But how do you know which risk factors you have? Your health care professional may conduct or request screening tests during regular visits.

Few of us have ideal risk levels on all screening tests. However, if you do have test results that are less than ideal, it doesn’t mean you’re destined to develop a serious cardiovascular disease. On the contrary, it means you’re in a position to begin changing your health in a positive way.

Some measurements such as body weight and blood pressure are taken during routine medical appointments and cholesterol screening begins at age 20. The frequency of follow up will depend on your level of risk.

You will probably require additional and more frequent testing if you’ve been diagnosed with a cardiovascular condition such as heart failure or atrial fibrillation, or if you have a history of heart attack, stroke or other cardiovascular events. Even if you haven’t been diagnosed with a condition, your health care professional may want more stringent screening if you already have risk factors or a family history of cardiovascular disease.

Key screening tests for monitoring cardiovascular health:

Blood pressure

Blood pressure is one of the most important screenings because high blood pressure usually has no symptoms so it can’t be detected without being measured. High blood pressure greatly increases your risk of heart disease and stroke. If your blood pressure is normal with values below 120/80 mm Hg, be sure to get it checked once a year, If your blood pressure is higher, your health care professional may want to check it more often. High blood pressure can be controlled through lifestyle changes and/or medication.

Cholesterol

In adults who are 20 or older and not on lipid-lowering therapy, measurement of either a fasting or nonfasting plasma lipid profile is effective in estimating cardiovascular disease risk. This is a blood test that measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides. You may need to be tested more frequently if your health care professional determines that you’re at an increased risk for heart disease or stroke. After age 40, your health care professional will also want to use an equation to calculate your 10-year risk of experiencing cardiovascular disease or stroke.

Like high blood pressure, often cholesterol can be controlled through lifestyle changes and/or medication.

Body weight

Your health care professional may ask for your waist circumference or use your body weight to calculate your body mass index during your routine visit. These measurements may tell you and your physician whether you’re at a healthy body weight and composition. Being obese puts you at higher risk for health problems such as heart disease, stroke, atrial fibrillation, congestive heart failure and more.

Blood glucose

High blood glucose, or “blood sugar” levels, put you at greater risk of developing insulin resistance, prediabetes and type 2 diabetes. Untreated diabetes can lead to many serious medical problems including heart disease and stroke. If you’re 45 years or older or if you’re overweight AND you have at least one additional cardiovascular risk factor regardless of age, your health care professional may recommend a blood glucose test. They may also measure glycated hemoglobin A1C levels in your blood to screen for Type 2 diabetes. An A1C level of 6.5% or higher is used to define diabetes.

Smoking, physical activity, diet

If you smoke, talk to your health care professional at your next office visit about ways to help you quit. Also discuss your diet and physical activity. If there’s room for improvement in your diet and daily physical activity levels, ask your health care professional for helpful suggestions.

Recommended Screenings	How Often?
Blood pressure	Each regular health care visit or at least once per year if blood pressure is less than 120/80 mm Hg
Cholesterol (“fasting lipoprotein profile” to measure total, HDL and LDL cholesterol and triglycerides)	Every 4-6 years for normal-risk adults; more often if you have elevated risk for heart disease and stroke
Weight / body mass index (BMI)	During your regular health care visit
Waist circumference	As needed to help evaluate cardiovascular risk if your BMI is greater than or equal to 25 kg/m2
Blood glucose test	At least every 3 years*
Discuss smoking, physical activity, diet	Each regular health care visit

*The American Diabetes Association recommends testing for prediabetes and risk for future diabetes for all people beginning at age 45 years. If tests are normal, it is reasonable to repeat testing at a minimum of three-year intervals.

To learn more, please visit https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/heart-health-screenings.

When you learn that someone close to you has Alzheimer’s disease, deciding when and how to tell your family and friends may be difficult. You may be worried about how others will react to or treat your loved one. It’s okay to wait until you feel emotionally ready to share the news or to only tell your closest family members and friends. By knowing what is happening, the people you trust the most can help support you and the person with Alzheimer’s. The following suggestions can help get you started.

Sharing the diagnosis

It may be hard to share a loved one’s Alzheimer’s diagnosis with others. Here are a few suggested approaches:

• Realize that family and friends often sense that something is wrong before they are told.
• Be honest with them about the Alzheimer’s diagnosis. Explain that Alzheimer’s is a brain disease that can have wide-ranging symptoms. Memory loss is a common symptom, but it’s not the only one. Changes in behavior and communication are also common.
• Share resources to help them understand what you and the person with Alzheimer’s are experiencing.
• Give examples of ways they can help, such as visiting, providing meals, or helping with home safety modifications. Let them know you need breaks.

Helping family and friends feel comfortable

Family and friends may not know how to interact with someone who has Alzheimer’s. Share tips to help them feel more comfortable. You can:

• Tell people who visit how much your loved one can understand. For example, if the person is still in the early stage of Alzheimer’s, you might say that they can still have a conversation over dinner or play a favorite board game.
• If your loved one has difficulty remembering people, suggest that visitors start a conversation with the person by briefly introducing themselves. For example, “Hello George, I’m John. We used to work together.”
• Offer ways to make the conversation easier and more respectful, such as not correcting or arguing with the person with Alzheimer’s if they make a mistake or forget something.
• Remind visitors to be patient when the person with Alzheimer’s has trouble finding the right words or putting feelings into words.
• Suggest activities beyond talking that they can do together, including listening to music or looking through a photo album.

Helping children understand

When a family member has Alzheimer’s, it affects the whole family, including children and grandchildren. It’s important to talk to young people and help them understand what is happening. For example:

• Answer their questions simply and honestly. For example, you might tell a young child, “Grandma has an illness that makes it hard for her to remember things.”
• Tell them that feelings of sadness and anger are normal.
• Comfort them. Explain that no one caused the disease. Young children may think they did something to hurt their grandparent.

Younger children may watch how you act around your loved one with Alzheimer’s. Do not use “baby talk” or adopt a harsh tone with your loved one — children may pick up on this and act similarly. Try to be mindful of the tone of voice you’re using and the way you’re interacting with them. It’s important to show children they can still talk with the person and do things with them. Activities children and people with Alzheimer’s might do together include:

• Simple arts and crafts
• Playing music or singing
• Looking through photo albums
• Reading stories out loud

If you and your children are living in the same house as someone with Alzheimer’s, it’s important not to let the caregiving responsibilities overshadow the children’s day-to-day needs. For example:

• Avoid having a young child help take care of or “babysit” the person with Alzheimer’s. This may not be safe for the child or that person.
• Make sure the child has time for their own interests and needs, such as playing with friends, school activities, or doing homework.
• Spend quality time with your child so they don’t feel that all your attention is on the person with Alzheimer’s.
• Be honest about your feelings when you talk with kids, but don’t overwhelm them.

Some children may not talk about their feelings but may act out at school or at home. Older children and teens might be embarrassed by the behavior of the person with Alzheimer’s. Let children know they can always talk to you about what they’re feeling. School counselors and social workers also can help children develop healthy ways to process their feelings.

To learn more, please visit https://www.nia.nih.gov/health/alzheimers-and-relationships/helping-family-and-friends-understand-alzheimers-disease.

Don’t let falling temperatures stop you from exercising outdoors! By taking a few extra steps to stay safe, you can walk, run, ski, ice skate, and more. Even when it’s cold, you may be able to exercise outdoors. Be sure to follow these tips to stay safe in colder weather.

1. Warm up and cool down: Stretch or walk in place to prepare and restore your muscles before and after a workout.
2. Pick the right clothes: Dress in several layers of loose clothing to trap warm air between them. Wear a waterproof coat or jacket if it’s snowy or rainy, and don’t forget a hat, scarf, and gloves.
3. Be extra careful in snow and ice: Check sidewalks before using them. Wear nonskid, rubber-soled, low-heeled shoes to help prevent slipping.
4. Check the forecast: If it’s too windy, cold, icy, or wet outside, consider staying indoors and using an online workout video or your own routine.
5. Be prepared: Know the signs of hypothermia, inform others of your outdoor whereabouts, and carry a fully charged mobile phone.

To learn more, please visit https://www.nia.nih.gov/health/exercise-and-physical-activity/safety-tips-exercising-outdoors-older-adults.

Individuals who maintain a regimen of physical activity throughout their lives may prevent brain deterioration during middle and older adulthood. NIA researchers made the discovery by measuring cardiorespiratory fitness in 125 cognitively unimpaired adults, ranging in age from 22 to 94, and by examining their brains. Specifically, they assessed the white matter of the brain, which is composed of myelin, a fatty layer of insulation that surrounds neurons. The study suggests lifelong exercise could be a therapeutic strategy for promoting brain health and reducing the risk of developing neurodegenerative conditions, such as Alzheimer’s and Parkinson’s disease. The findings were published in Proceedings of the National Academy of Sciences.

Myelin, which tends to decrease as humans grow older, has two major functions: protect neurons from insults and harm such as toxic byproducts generated by the brain, and accelerate the communication between different neurons and regions of the brain. Other studies have shown aerobic exercise may preserve and enhance cerebral myelination throughout the adult lifespan, but how it worked remained unknown.

In this study, the research team tracked cardiovascular fitness levels by measuring maximum oxygen consumption. While running on a treadmill, participants breathed through a mask that was connected to equipment that monitored oxygen and carbon dioxide concentrations. Oxygen consumption was calculated every 30 seconds. The highest value, termed VO2max, was expressed in milliliters per kilogram of body weight per minute (mL/kg/min). This method is considered the most accurate way to measure cardiovascular fitness.

To examine myelin content, the researchers used MRI to scan different regions of participants’ brains. They analyzed those images using mathematical and physics modeling to extract information on myelin content, called myelin water fraction. The participants were divided into four age groups: 22 to 39 years, 40 to 59 years, 60 to 79 years, and 80 to 94 years.

The scientists saw a strong correlation between cardiovascular fitness and myelin content, with even small improvements in VO2max leading to large boosts in myelin. Participants 40 and older experienced the greatest myelin increase, suggesting if young adults maintain good cardiovascular health throughout their lives, it will pay off later when they reach midlife and beyond by protecting their brain myelin.

The research suggests cardiovascular fitness may be crucial for the production and maintenance of myelin. The authors emphasize study participants were not professional athletes — just average people who exercised regularly — and that workout length and intensity were varied.

This research was supported by NIA grant ZIAAG000353.

To learn more, please visit https://pubmed.ncbi.nlm.nih.gov/39159379/.

Some older adults have more memory or thinking problems than other adults their age. This condition is called mild cognitive impairment, or MCI.

There is no single cause of MCI. The risk of developing MCI increases as someone gets older. Conditions such as diabetes, depression, and stroke may increase a person’s risk for MCI.

What are the symptoms of mild cognitive impairment?

The symptoms of MCI are not as severe as the symptoms of Alzheimer’s disease or dementia. For example, people with MCI do not experience the personality changes or other problems that are characteristic of Alzheimer’s. People with MCI are still able to take care of themselves and do their normal daily activities.

Signs of MCI may include:

• Losing things often
• Forgetting to go to events or appointments
• Having more trouble coming up with words than other people of the same age

Movement difficulties and problems with the sense of smell have also been linked to MCI.

How is mild cognitive impairment diagnosed?

Family and friends may notice memory lapses, and the person with MCI may worry about losing his or her memory. These worries may prompt the person to see a doctor about their memory problems.

In some cases, memory and thinking problems may be caused by conditions that are treatable. A doctor can perform tests and assessments to help understand whether the source of memory problems is something treatable or may be MCI. He or she also may suggest that the person see a specialist for more tests.

How is mild cognitive impairment managed?

There currently is no standard treatment or approved medication for MCI, but there are things a person can do that may help them stay healthy and deal with changes in their thinking.

Because MCI may be an early sign of more serious memory problems, it’s important to see a doctor or specialist every six to 12 months. A doctor can help track changes in memory and thinking skills over time. Keeping a record of any changes can also be helpful.

People with MCI might also consider participating in clinical trials or studies. Clinical trials are research studies that help test if a treatment, like a new drug, is safe and effective in people. People with and without memory problems can take part in clinical trials, which may help themselves, their families, or future generations.

To find out more about participating in clinical trials for people with memory problems and people without cognitive impairment, visit Alzheimers.gov or call the Alzheimer’s and related Dementias Education and Referral (ADEAR) Center at 1-800-438-4380.

Does mild cognitive impairment lead to dementia?

Researchers have found that more people with MCI than those without it go on to develop Alzheimer’s disease or a related dementia. An estimated 10 to 20% of people age 65 or older with MCI develop dementia over a one-year period. However, not everyone who has MCI develops dementia. In many cases, the symptoms of MCI may stay the same or even improve.

Research suggests that genetic factors may play a role in who will develop MCI, as they do in Alzheimer’s and related dementias. Studies are underway to learn why some people with MCI progress to Alzheimer’s and others do not.

To learn more, visit https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/what-mild-cognitive-impairment.

Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons. It usually starts in the late fall and early winter and goes away during the spring and summer. Some people do have episodes of depression that start in the spring or summer, but that is a lot less common. Symptoms of SAD may include:

• Sadness
• Gloomy outlook
• Feeling hopeless, worthless, and irritable
• Loss of interest or pleasure in activities you used to enjoy
• Low energy
• Difficulty sleeping or oversleeping
• Carbohydrate cravings and weight gain
• Thoughts of death or suicide

SAD is more common in women, young people, and those who live far from the equator. You are also more likely to have SAD if you or your family members have depression.

The exact causes of SAD are unknown. Researchers have found that people with SAD may have an imbalance of serotonin, a brain chemical that affects your mood. Their bodies also make too much melatonin, a hormone that regulates sleep, and not enough vitamin D.

The main treatment for SAD is light therapy. The idea behind light therapy is to replace the sunshine that you miss during the fall and winter months. You sit in front of a light therapy box every morning to get daily exposure to bright, artificial light. But some people with SAD do not respond to light therapy alone. Antidepressant medicines and talk therapy can reduce SAD symptoms, either alone or combined with light therapy.

To learn more, please visit https://medlineplus.gov/seasonalaffectivedisorder.html

The holidays are a great opportunity to enjoy time with family and friends, to celebrate life, to be grateful, and to reflect on what’s important. They are also a time to appreciate – and safeguard – the gift of health.

“The holiday season is a time to reflect on family and friends, but don’t forget to take time to care for yourself,” said CDC Director Robert R. Redfield. “We wish you a healthy and happy New Year, and send along some reminders on how best to keep you and your family well this winter.”
Here are some holiday tips to support your efforts for health and safety during the season.

Eat Healthy and Be Active

It can be challenging to eat healthy and stay active during the holidays. Healthy eating is all about balance and moderation. Holiday parties and big family meals may tempt us away from our healthy eating habits. Allow yourself to have your favorite foods but stick to smaller servings and balance them with healthier options. Choose fresh fruit as a festive and sweet substitute for candy. Limit fats, salt, and sugary foods and drinks.

Staying active can help you keep a healthy weight during the holiday season. Look for opportunities to work physical activities into your holiday: Go for a stroll after a family meal, take a walk at the mall, or dance to your favorite holiday music.  Aim to get at least 150 minutes a week of physical activity. For example, that could be at least 20 minutes a day or 30 minutes five days a week.  It’s important to move more and sit less.

Get Your Flu Vaccination

Influenza (flu) is more than a cold, or even a “bad cold.”  It can result in serious health complications like pneumonia, bacterial infections, hospitalization, or death. Few people get vaccinated against flu after the end of November even though flu activity peaks between December and February and can last as late as May. If you didn’t yet get a flu vaccination this season, it’s not too late!  CDC recommends that everyone age 6 months and older get vaccinated now if they have not already been vaccinated this season.

Flu vaccination can reduce your risk of getting sick with flu and can prevent serious flu complications. Flu vaccine has other benefits, too, including being life saving for children, protecting pregnant women and their babies, and reducing the risk of heart attack in people with heart disease.

Food Safety

Food poisoning can ruin even the most festive celebrations. Each year, an estimated 1 in 6 Americans get sick from eating contaminated food.

Take simple steps to protect your family’s health when you prepare and serve holiday meals such as:

• Wash your hands and work surfaces before, during, and after preparing food, and before eating.
• Keep raw meat, poultry, seafood, and eggs separated during preparation.
• Cook food at the right internal temperature to kill harmful germs. Use a food thermometer to check.
• Refrigerate perishable foods, including leftovers, within two hours of buying or cooking.

Handwashing

Handwashing is one of the most effective ways to prevent the spread of germs and to keep kids and adults healthy, especially during the winter months. Evidence shows handwashing can help prevent 1 in 5 respiratory illnesses like the cold or flu, so understanding how and when to wash hands is critical for staying healthy.

CDC’s newest handwashing campaign – “Life is Better with Clean Hands” – includes resources and educational materials to help spread the word about the importance of healthy hand hygiene. If soap and water are not available, you can use an alcohol-based hand sanitizer that contains at least 60% alcohol.

Cold Weather Safety and Home Heating

Outdoor activities during cold weather can expose you to several safety hazards, but you can take steps to be prepared while getting the exercise you need.

Start by wearing warm clothing, a wind-resistant coat or jacket, mittens, hats, scarves, and waterproof boots. To protect from hypothermia, don’t forget to dress in layers. Additional safety precautions when participating in outdoor recreation include: always carry a cell phone, work slowly when doing outside chores, sprinkle cat litter or sand on icy patches, and take along a buddy and an emergency kit.

Have your heating system, water heater, and any other gas, oil, or coal burning appliances serviced by a qualified technician every year to keep your family safe from carbon monoxide (CO) poisoning. Install a battery-operated or battery backup CO detector where it will awaken your family at night if the alarm is triggered. Each year, more than 400 Americans die from unintentional CO poisoning not linked to fires, more than 20,000 visit the emergency room, and more than 4,000 are hospitalized.

Cope with Stress

Everyone—adults, teens, and even children – experiences stress from time to time. Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Learning healthy ways to cope with stress and getting the right care and support can help reduce stressful feelings and symptoms. For more information, see Suicide Resources for articles, publications, and additional resources.

Travel Safety

Winter storms and cold temperatures can be dangerous. Stay safe and healthy this winter by planning ahead. Whether you’re traveling across town or around the world, ensure that your trip is safe:

• Get your car ready for cold weather before winter arrives.
• Don’t drink and drive – and don’t let others drive when they’ve been drinking.
• Wear a helmet when riding a bicycle or skateboarding to help prevent head injuries.
• Wear a seat belt every time you drive or ride in a motor vehicle, and always buckle your child in the car using a car seat, booster seat, or seat belt appropriate for their weight, height, and age.

Before traveling abroad, check out health and safety risks at your destination. Don’t forget to get needed vaccinations at least 4 to 6 weeks before you leave to ensure protection by the time you travel. CDC’s latest traveler’s health updates include information about measles and malaria. For more information see Traveling Abroad for the Holidays.

Anyone traveling more than four hours, whether by air, car, bus, or train, can be at risk for blood clots. Blood clots can form in your legs during travel because you are sitting still in a confined space for long periods of time. Protect yourself during the holiday travel season by moving your legs frequently, know the symptoms of blood clots and when to get help and if you are at risk for blood clots talk to your doctor.

Prevent Injuries

Injuries can happen anywhere, and many occur around holidays. Take these steps to avoid common injuries:

• Use step stools instead of climbing on furniture when hanging decorations.
• Leave fireworks to the professionals.
• Wear a helmet when riding a bicycle or skateboarding to help prevent head injuries.
• Prevent chain saw injuries by wearing proper protective clothing and glasses. Always operate, adjust, and maintain chain saws according to manufacturer’s instructions.

Most residential fires occur during the winter months. Keep candles away from children, pets, walkways, trees, and curtains. Never leave fireplaces, stoves, or candles unattended.
Carbon monoxide poisoning is 100% preventable. Don’t use generators, grills, or other gasoline or charcoal-burning devices inside your home or garage.
Brighten the holidays by making your health and safety a priority. These tips will help keep you and your loved ones safe and healthy—and ready to enjoy the holidays.

To learn more, please visit https://www.cdc.gov/media/releases/2019/p1119-8-holiday-tips_1.html.

Alzheimer’s disease can make communication difficult for both caregivers and the person with Alzheimer’s. This page covers how Alzheimer’s can change how a person communicates and provides tips for how to manage these changes.

How does Alzheimer’s change communication?

People with Alzheimer’s may struggle with:

• Finding the right word when speaking
• Understanding what words mean
• Paying attention during long conversations
• Organizing words logically
• Keeping their train of thought when talking
• Blocking out background noises from the radio, TV, phone calls, or conversations in the room

Alzheimer’s causes some people to get confused about language. For example, the person might forget or no longer understand English if it was learned as a second language. Instead, they might understand and use only their first language, such as Spanish.

Tips to cope with communication challenges

Keep the following suggestions in mind to make communication easier:

• Make eye contact and call the person by name.
• Be aware of your tone, volume, facial expressions, and body language. Try to avoid appearing angry or tense. Show a warm, loving, and matter-of-fact manner.
• Encourage a two-way conversation if the person is able.
• Be open to the person’s concerns, even if they are hard to understand or address.
• Be patient with angry outbursts. Try a distraction, such as offering a favorite snack or a walk outside. If you become frustrated, take some time to calm down.
• Allow more time for the person to respond. Be patient and try not to interrupt.
• Don’t talk about the person as if they are not there.
• Don’t talk to the person using “baby talk” or a “baby voice.”
• Use methods other than speaking to help the person, such as gentle touching to guide them. Hold the person’s hand while you talk.

When speaking to a person with Alzheimer’s, try to ask questions with a yes or no answer, and if the person does not understand what you say the first time, try rephrasing what you said with different words.

Here are some examples of how to change what you say to the person with Alzheimer’s to make communication easier:

Avoid saying	Say this instead
What do you want for dinner?	Do you want fish or chicken for dinner?
That’s not how you do it.	Let’s try it this way.
How do you feel?	Are you feeling sad?
Are you hungry?	Dinner will be ready in five minutes.

Be aware of nonverbal communication. As people lose the ability to talk clearly, they may rely on other ways to communicate their thoughts and feelings. For example, their facial expressions may show sadness, anger, or frustration.

To learn more, please visit https://www.nia.nih.gov/health/alzheimers-changes-behavior-and-communication/communicating-someone-who-has-alzheimers.

The winter season can be a challenging time to stay active, with colder temperatures, slippery conditions, and fewer daylight hours. But staying physically active is one of the best ways to improve your mental and physical health and keep on track with your fitness goals. Physical activity can help you sleep better and reduce anxiety. Regular physical activity also helps:

• Improve your balance.
• Lower your risk of type 2 diabetes and many kinds of cancer.
• Strengthen bones and muscles.
• Lower blood pressure.
• Maintain or lose weight.
• Keep your mind sharp as you get older.

Emerging research also suggests physical activity may help boost your immune function.

Experts recommend that adults get at least 150 minutes of moderate-intensity physical activity a week. Many activities count, such as walking, running, or wheelchair rolling. You can break that up into smaller amounts, such as 22 minutes daily, 30 minutes on 5 days a week, or what works for your schedule. It all counts.

Six tips to stay active during winter

1. Take nature walks – Weather permitting, schedule time during the day to enjoy nature. Take a stroll around a safe neighborhood or park.
2. Monitor the weather and plan ahead – Weather forecasts give several days’ notice to prepare your week. Be sure to monitor the weather, dress appropriately, and plan your winter activity accordingly.
3. Wear layers – Wear several layers of comfortable clothing so that items can be removed easily as you become warmer. Layers will help guard against overheating, sweating, and eventually becoming colder.
4. Workout online – Consider tuning into a TV, online, live Zoom, or Instagram workout class. Find free or low-cost exercise videos online to help you do aerobics, dance, stretch, and build strength.
5. Do some chores –  When bad weather keeps you from going outside, look for ways to be physically active indoors. Housework such as vacuuming, sweeping, and cleaning all count towards your physical activity goals. And you’ll knock out some items on your to-do list while gaining health benefits. Walking or running up and down stairs in your home can be a great workout, too.
6. Volunteer in active ways – Help others while helping yourself. Look for volunteer opportunities that involve physical activity, such as walking dogs for elderly neighbors or shoveling snow.

To learn more, please visit https://www.cdc.gov/physical-activity/features/stay-active-this-winter.html

Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger.

There are many reasons why older people may not get enough sleep at night. Feeling sick or being in pain can make it hard to sleep. Some medicines can keep you awake. No matter the reason, if you don’t get a good night’s sleep, the next day you may:

• Be irritable
• Have memory problems or be forgetful
• Feel depressed
• Have more falls or accidents

Get a Good Night’s Sleep

Being older doesn’t mean you have to be tired all the time. You can do many things to help you get a good night’s sleep. Here are some ideas:

• Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling.
• Avoid napping in the late afternoon or evening, if you can. Naps may keep you awake at night.
• Develop a bedtime routine. Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.
• Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep you awake.
• Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.
• Use low lighting in the evenings and as you prepare for bed.
• Exercise at regular times each day but not within 3 hours of your bedtime.
• Avoid eating large meals close to bedtime—they can keep you awake.
• Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.
• Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.

Insomnia Is Common in Older Adults

Insomnia is the most common sleep problem in adults age 60 and older. People with this condition have trouble falling asleep and staying asleep. Insomnia can last for days, months, and even years. Having trouble sleeping can mean you:

• Take a long time to fall asleep
• Wake up many times in the night
• Wake up early and are unable to get back to sleep
• Wake up tired
• Feel very sleepy during the day

Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into bed. This may make it harder to fall asleep and stay asleep.

Some older adults who have trouble sleeping may use over-the-counter sleep aids. Others may use prescription medicines to help them sleep. These medicines may help when used for a short time. But remember, medicines aren’t a cure for insomnia.

Developing healthy habits at bedtime may help you get a good night’s sleep.

Sleep Apnea

People with sleep apnea have short pauses in breathing while they are asleep. These pauses may happen many times during the night. If not treated, sleep apnea can lead to other problems, such as high blood pressure, stroke, or memory loss.

You can have sleep apnea and not even know it. Feeling sleepy during the day and being told you are snoring loudly at night could be signs that you have sleep apnea.

If you think you have sleep apnea, see a doctor who can treat this sleep problem. You may need to learn to sleep in a position that keeps your airways open. Treatment using a continuous positive airway pressure (CPAP) device almost always helps people with sleep apnea. A dental device or surgery may also help.

Movement Disorders and Sleep

Restless legs syndrome, periodic limb movement disorder, and rapid eye movement sleep behavior disorder are common in older adults. These movement disorders can rob you of needed sleep.

People with restless legs syndrome, or RLS, feel like there is tingling, crawling, or pins and needles in one or both legs. This feeling is worse at night. See your doctor for more information about medicines to treat RLS.

Periodic limb movement disorder, or PLMD, causes people to jerk and kick their legs every 20 to 40 seconds during sleep. Medication, warm baths, exercise, and relaxation exercises can help.

Rapid eye movement, or REM, sleep behavior disorder is another condition that may make it harder to get a good night’s sleep. During normal REM sleep, your muscles cannot move, so your body stays still. But, if you have REM sleep behavior disorder, your muscles can move and your sleep is disrupted.

Alzheimer’s Disease and Sleep—A Special Problem

Alzheimer’s disease often changes a person’s sleeping habits. Some people with Alzheimer’s disease sleep too much; others don’t sleep enough. Some people wake up many times during the night; others wander or yell at night.

The person with Alzheimer’s disease isn’t the only one who loses sleep. Caregivers may have sleepless nights, leaving them tired for the challenges they face.

If you’re caring for someone with Alzheimer’s disease, take these steps to make him or her safer and help you sleep better at night:

• Make sure the floor is clear of objects.
• 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. Other ideas for a safe night’s sleep are:

• Keep a telephone with emergency phone numbers by your bed.
• 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.
• Don’t smoke, especially in bed.
• Remove area rugs so you won’t trip if you get out of bed during the night.

Tips to Help You Fall Asleep

You may have heard about some tricks to help you fall asleep. You don’t really have to count sheep—you could try counting slowly to 100. Some people find that playing mental games makes them sleepy. For example, tell yourself it is 5 minutes before you have to get up, and you’re just trying to get a little bit more sleep.

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. If you’re still awake and not drowsy, get out of bed. When you feel sleepy, go back to bed.

If you feel tired and unable to do your activities for more than 2 or 3 weeks, you may have a sleep problem. Talk with your doctor about changes you can make to get a better night’s sleep.

To learn more, please visit https://www.nia.nih.gov/health/sleep/good-nights-sleep#sleep-and-aging.