Lately I just don’t sleep well. I fall asleep without much trouble, but wake several times in the night. Each time I wake up, it takes a long time — maybe as much as an hour — to fall back to sleep. I’m in bed eight or nine hours regularly, but I probably only sleep for six or less. During the day I feel tired. Should I see the doctor?

The information I have comes from the National Institute on Aging’s “Age Page.”

There are two kinds of sleep in a normal sleep cycle — rapid eye movement or dreaming sleep (REM) and quiet sleep (non-REM). Everyone has about four or five cycles of REM and non-REM sleep a night. For older people, the amount of time spent in the deepest states of non-REM sleep decreases. This may explain why older people are thought of as light sleepers. As we age, the amount of sleep we can expect to get at any one time drops off. By age 75, for many reasons, some people may find they are waking up several times each night. No matter what your age, talk to a doctor if your sleep patterns change.

With rare exceptions, insomnia is a symptom of a problem, not the problem itself. Insomnia can be linked with other sleep disorders such as sleep apnea, a common problem that causes breathing to stop for periods of up to two minutes, many times each night.

The sleeper is totally unaware of his or her struggle to breathe. Daytime sleepiness coupled with loud snoring at night are clues that you may have sleep apnea. A doctor specializing in sleep disorders can make a diagnosis and recommend treatment.

Here are some general suggestions that might help you get a good night’s sleep:

• Follow a regular schedule — go to sleep and get up at the same time. Try not to nap too much during the day.
• Try to exercise at regular times each day.
• Try to get some natural light in the afternoon each day.
• Be careful about what you eat. Don’t drink beverages with caffeine late in the day. Also, if you like a snack before bed, a warm beverage and a few crackers may help.
• Don’t drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep.
• Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor. A lamp that’s easy to turn on and a phone by your bed may be helpful. The room should be dark, well-ventilated, and as quiet as possible.
• Develop a bedtime routine. Do the same things each night to tell your body that it’s time to wind down. Some people watch the evening news, read a book or soak in a warm bath.
• Use your bedroom only for sleeping. After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get out of bed. When you get sleepy, go back to bed.

— If you have a question or comment for “Sense for Seniors,” write to Betty Gibb, Kansas Senior Press Service, 11875 S. Sunset, Suite 200, Olathe 66061. Telephone: 913-477-8103; e-mail: elizabeth.gibb@jocoks.com.