Sleep hygiene: Not the practice of keeping clean but the behaviors we do to try to get to, and to stay, asleep. There is a belief that the older we get, the less sleep we need. The evidence is otherwise. The need for sleep remains about eight hours from young adulthood throughout life. It may be harder to get sleep the older we get because of health problems and other factors. The need for the full night’s sleep is evident in studies that show heart, mood and safety risks associated with less than adequate snooze time. Weight control and immune function have recently been linked to adequate sleep.
One truth is the “early bird” factor, the older we get, the more our circadian clock shifts backwards. Early to bed, early to rise was written by a guy who lived into his eighties at a time life expectancy was about 47 years. Teen-age brains don’t really turn on ‘til mid morning- getting up early to study didn’t help in high school.It is easiest to fall asleep when the body temperature is dropping. A hot shower or bath can keep you at fever temperature for hours. A tepid shower will help more with falling asleep. Remember that one of the ingredients in chocolate is caffeine. Even if there’s not a lot, a sensitive person will take a few hours to metabolize the stimulant. Avoid tea, coffee and soda after the sun goes down. Alcohol may make you feel drowsy but the chances of getting stimulated, restless and staying awake are just as good as going to sleep. Unless you drink enough to pass out in which case this column won’t help you one way or the other.
Darken the room, wear something or nothing, whichever is more comfortable. You might fall asleep in front of the TV but turn it off at bedtime. And have a bedtime! Consistency will help over time. Many people sleep better after sex. That would probably be with a long time partner, (no adventures if you want to rest).

I was at the flu shot event at Live Oak Park last Friday, seeing if my encouragement got anymore folks lined up for the jab. Since I last wrote about flu vaccine I saw a study in the New England Journal of Medicine citing a huge difference in death rates for older adults given flu shots. Up to 48% fewer hospitalizations! What I noticed in the long line in the morning, which quickly dropped to only about ten people waiting and a five minute visit over all, was this. Older people weren’t hurrying to get the shot and get out. They were hanging out with their friends, laughing and joking with the volunteers.
It reminded me of the value of laughter in health. It’s been long established that laughter will produce endorphins, circulate cerebro-spinal fluid and improve breathing. Most non-smokers never take a deep breath without a conscious decision to do so. Unless they’re laughing. The fluid around our brain and spinal cord has no pump, no heart to move it. Laughing does that.
“Words are worlds” and it’s no mistake that the opposite of gravity is levity. Laughter keeps you from the pull of the grave. So what if you have nothing to laugh about? What if you can’t remember the punch line of a joke? TV sure won’t do it. What causes a true belly laugh is the unexpected surprise in a conversation with someone else. Getting out with other people and taking an attitude of openness to the environment is the best thing you can do to find a laugh. You had to be there. Go to the movies or try a new restaurant. Find a group to join.
There is a new senior activity going on at Live Oak Park called Healthy Thursdays from 10 AM to Noon. It is free but they do ask for a reservation. The reason I bring it up is the November 29 topic- Laugh off That Turkey! That should levitate any of us. Call Mary @ 579-0461 to reserve.

One of those aging issues that is talked about is Parkinson’s Disease. PD happens to more men than women, more whites than African or Asian descended and increases with age. For those few unacquainted with the condition, a small part of the brain that regulates movement, called the substantia nigra, atrophies in a Parkinson patient’s brain. The usual symptoms are tremors or “pill rolling” sometimes starting on one side. Shuffling gait and stooped posture are a result of changes in balance. Eventually the person stops having control over starting and stopping motion. The face becomes mask like and the voice may soften or hush.
Recent studies link family members with dementia, especially Alzheimer’s type, to PD. They are very different diseases though. Memory changes with AD are different than the cognitive changes that may occur in late PD- attention rather than language tasks are measurably different. About 30% to 60% have memory changes after 70. Depression is also a concern. Swallowing can become an issue. It is easier to swallow something thick, like juice, than something thin, like water.
There is no cure for PD but there are a lot of treatment options. I read the other day that Parkinsonian rats get some relief from nicotine. There is a reduced incidence of PD with high cigarette and caffeine intake. The protection holds after stopping so there is no reason not to quit smoking, now! It is well established that some medications affect the ability to inhibit behavior; brain implants in PD patients have caused impulse disorders as well. This has led to compulsive gambling among other problems for some patients. Sinemet and other medications often give the person with Parkinson’s a cycle of time where their control is “on or “off.” At one hour they may be thrashing about quite a bit, later the control of movement is very good. In Belgium they have a rating scale to estimate driving safety for PD sufferers. There are a number of other conditions that can easily be confused with PD so be sure a qualified physician diagnoses and treats the symptoms. More info can be found at www.michealjfox.org.