I'm over 65. Should I make adjustments?

While SHUTi clinical trials have focused on adults 21-65, the techniques and lessons may be applicable to all adults.  SHUTi is easy-to-use and does not require advanced computer skills. If you aren’t on the computer daily, you may wish to keep a written Sleep Diary and just log in every few days to record your information.

However, depending on your age and health, some modifications may need to be made.

Sleep Restriction

Sleep typically becomes increasingly fragmented as we age.  Thus, Sleep Restriction, which consolidates sleep and ultimately maximizes biological sleep drive, may be particularly applicable to adults over 65.  

Naps

For some adults over 65, napping may not have as negative an impact on night-time sleep as it does in younger adults.  If you would like to experiment with napping, it is generally recommended that the nap is brief (no more than 30 minutes) and that it not occur too late in the afternoon (before 3pm).  When you want to experiment with napping, closely watch your night-time sleep to determine whether it has a negative impact.

Can’t Adhere To the Sleep Window

As you age, health or lifestyle issues may prevent you from strictly adhering to the recommended Sleep Window. There are options that will still allow you to use SHUTi.

Continue to complete the Cores and learn about behavioral techniques to sleep better.  We recommend that you also continue to enter online Daily Sleep Diaries so that you can review your sleep patterns or, if you are working with a doctor, he/she can review them with you. 

You may try adjusting your Sleep Window to find the optimal time where you feel rested and still have a high Sleep Efficiency.  You can change your Sleep Window to what feels appropriate to you and monitor how that works for a week.  You goal is to maintain a Sleep Efficiency of 85% or better.  Your online Sleep Diaries will calculate your Sleep Efficiency for you.