Are You Sleeping Well?

Sleep is a critical component to all populations and plays a valuable role in aging well. As we get older, good sleep becomes essential to maintaining health, independence, and quality of life. Yet many older adults struggle with poor sleep and assume it is simply a normal part of aging. The good news is that sleep problems are common, but they are not something you have to live with.

To support the health of our community, NCH has established a Sleep Center in Naples led by Jose R. Valle, MD, who is a Board-Certified Sleep, Pulmonary and Critical Care Physician. Dr. Valle is an ambassador of the American Academy of Sleep Medicine and serves as core faculty for the Pulmonary and Critical Care Fellowship at Naples Comprehensive Healthcare System. Dr. Valle is a member of the American Academy of Sleep Medicine, the American College of Chest Physicians, and the American Thoracic Society. He is a frequent presenter in our community and spoke at Hideaway Beach Club last November. Below you will find information that Dr. Valle shared about sleep.

Why is sleep important? Sleep is far more than a time to rest. While we sleep, the body repairs and regenerates cells, clears harmful waste products from the brain, strengthens memory and learning, supports immune system function, and helps regulate hormones and metabolism.

What causes sleep related disorders? Many sleep disorders involve abnormal breathing during sleep, such as obstructive sleep apnea. Contributing factors may include excess body weight, reduced lung function, and larger neck circumference.

When should you seek medical attention? If you regularly snore, are often tired, and catch yourself choking during sleep, you should contact your doctor and consider obtaining a referral to a sleep specialist. Hypertension, possessing a body mass index greater than 35, being male and older than 50, can also be reasons that sleep issues should be investigated by a medical specialist.

What treatments can help with sleep disorders? A wide range of effective treatments is available and tailored to everyone. Depending on the diagnosis, options may include: Lifestyle changes and sleep-position adjustments, oral appliances worn during sleep, positive airway pressure therapy (such as CPAP), medications when appropriate, and selected surgical interventions. It is important to know that there are solutions available.

What are some tips to enhance sleep hygiene that everyone can follow?

• Keep a consistent sleep and wake schedule
• Do not force sleep.
• Avoid caffeinated beverages after lunch.
• Avoid alcohol near bedtime.
• Do not smoke (particularly in the evening).
• Do not go to bed hungry.
• Adjust the bedroom environment (noise, light, temperature) so that you are comfortable before you lie down.
• Deal with worries and concerns before bedtime. Make a list of things to work on for the next day so anxiety is reduced at night.
• Avoid prolonged use of phones or reading devices that give off light before bed.
• Avoid long naps if you have trouble sleeping at night, especially in the late afternoon.