Please, oh please let me sleep

Dreaming of a good night's sleep?

Join the crowd. From teenagers to senior citizens, Americans are downright drowsy, according to a recent poll.

The National Sleep Foundation's latest Sleep in America survey finds that:

• Forty-four percent of those polled report having "sleep problems" almost every night.

• Nearly half wake feeling "unrefreshed" in the morning.

• Twenty-nine percent fell asleep or became "very sleepy" on the job during the previous month, and 32 percent report that they regularly "drive drowsy."

The National Center for Sleep Disorders Research at the National Institutes of Health estimates that 30 percent to 40 percent of adults have some symptoms of insomnia in a given year, and as many as 15 percent have chronic insomnia.

Why the sleeplesness?

We're working longer hours, cutting into our bed time. Electronic gadgets beckon for attention 24 hours a day. Worries about everything from war to gas prices to recession make us toss and turn. We're living longer, often with medical conditions that can interfere with sleep.

Sleep deprivation is no laughing matter. Chronic insomnia has been linked to problems such as gastrointestinal distress, car accidents, bipolar disorder and diabetes.

But the quest for proper rest is not a lost cause. Here are some tips from the experts for getting the best night's sleep at any age.

Sweet dreams.

Children

Nightmares and sleep terrors are among the most common sleep problems in youngsters ages 3 to 5.

Nightmares usually happen during the later part of the night and can be triggered by a scary event, stress or a change in a child's routine. One out of four young children has a nightmare at least once a week, according to the American Academy of Pediatrics.

Sleep terrors, intense nightmares that may be the result of a fever or emotional distress, are less common. They usually occur during deep sleep earlier in the night, and may cause a child to cry out, scream or become disoriented. When a child wakes from a night terror, he or she often cannot remember what happened.

Making sure a child gets enough sleep, has a regular sleep schedule and sleeps in a comfortable, familiar environment can go a long way toward reducing the likelihood of nightmares and sleep terrors.

If nightmares or night terrors occur, comfort the child until he or she falls asleep again. Use of a night light can help make children feel more secure.

Adolescents

Sleep patterns change as youngsters hit puberty. Teenagers are biologically driven to need at least nine hours of sleep per night, researchers at Brown University have found, but generally get seven hours or less. They often go to sleep later than adults do and feel sleepy during the day.

Consequences can include falling grades in school, crankiness, accidents and increased use of caffeine and nicotine.

Parents should look for signs of sleep deprivation in their teenagers, including difficulty waking up in the morning, irritability late in the day and falling asleep spontaneously.

They should enforce regular sleep schedules, set aside a quiet time in the evening when lights are dimmed and loud music is not allowed, and adjust extracurricular activities to make sure that teens get enough rest.

Middle-agers

Demanding jobs, long commutes, young children and aging parents are among the factors that keep people in their 30s and 40s awake at night.

Americans who have full-time jobs are now spending five to 10 hours a week doing extra work from home, and they are going to bed later, usually around 11 p.m., according to the Sleep Foundation's latest poll.

To get a decent night's sleep, be sure to maintain good "sleep hygiene," sleep researchers say. Try to keep regular sleep hours, and make an effort to get eight hours of sleep each night. Make sure the bedroom is dark, cool and quiet. Exercise regularly, but make sure your workout is finished at least three hours before bedtime.

Use your bedroom only for sleep and sex, not as a home office. Put work aside two to three hours before sleeping. Linen sprays scented with lavender or rose help some people feel more relaxed.

If you're unable to fall asleep more than 30 minutes after going to bed, get up and read or listen to quiet music for awhile. Then try again.

Seniors

As our bodies age, so do our internal sleep clocks. Sleep lightens, and deep sleep becomes more elusive. Older people often have problems falling asleep at night, and may nap frequently during the day.

"Like everything else, your sleep clock ages, and as it does, it becomes less efficient," says Dr. Lydia Wytrzes, a neurologist and sleep specialist at the Sutter Sleep Disorders Center in Sacramento. "The signals to wake up are not quite as strong. The signals to fall asleep often shift. Rather than a sustained sleep, you have lots of little wakeups."

Medical conditions associated with aging, including bladder problems, heartburn and arthritis, can also affect sleep in older people. Simple lifestyle changes like getting more exercise and more exposure to natural light during the day, cutting back on caffeine and naps, and getting treatment for painful or uncomfortable medical conditions can help, experts say. Warm milk or herb tea before bed helps raise body temperature and can induce sleep.

If all else fails, prescription sleep medications may be the answer.

Sources: National Institutes of Health, National Sleep Foundation, Sutter Sleep Disorders Center, SleepBetter.org, American Academy of Pediatrics

For more information: www.sleepfoundation.org

About the writer:

• Call The Bee's Cynthia Hubert, (916) 321-1082.