Lately I’m not getting enough. Neither are some of my friends.

We’re not alone. Millions of older adults complain they have trouble sleeping at night - tossing and turning or waking up repeatedly and having a hard time going back to sleep. They then pay the price in fatigue the next day.

Insomnia sends many people to their doctors for prescriptions or to the local health food store for melatonin or other herbal supplements to induce sleep. Medication, however, is not a long-term solution to sleep disorders. Insomnia is a symptom, not a disease.

Uncovering the reason for sleep disturbances is necessary in order to alleviate the problem.

According to the American Academy of Sleep Medicine, common factors linked to poor sleep in older adults include pain; medical conditions, such as sleep apnea or restless legs syndrome; certain medications; stress; worry; anxiety; depression; lack of exercise; too much napping during the day; and use of alcohol or caffeine before bedtime.

My problem is simple: I do not have good sleep habits. My sleep schedule is not consistent. Often I stay up very late and end up getting just four or five hours of sleep, or I don’t eat until 10 p.m., which also can interfere with sleep.

Developing good sleep habits can help promote healthy sleep and wake patterns; so can exercise.

I definitely sleep better on nights when I have been physically active during the day. Sleep medicine experts recommend 30 minutes of exercise each day, but not within four hours of bedtime.

They also recommend sleeping at least seven hours a night on a consistent basis.

Some folks claim they don’t need much sleep. One friend, a musician, insists three or four hours are enough for him to function well during the day. I’m not so sure.

Good sleep restores the body and brain and helps improve our immune function. Good, adequate sleep also can improve our concentration and memory and help repair cell damage. In other words, a restful night’s sleep is necessary for overall physical and emotional health.

On those inevitable sleepless nights, it is better to get up and do something, rather than spend excessive amounts of time awake in bed. One friend gets out of bed and sits in her recliner, reading until she feels drowsy. Another said he uses that time to accomplish simple tasks, such as cleaning out a drawer or filing paperwork. Another gets up and writes poetry.

Other helpful tips for better sleep include rising and going to bed at the same time each day, even on weekends, which regulates the internal body clock; avoiding nighttime medications with stimulants, if possible; refraining from watching television or using electronic devices while in bed, which are activities people associate with wakefulness; and mulling over problems or worries long before bedtime and then casting them aside.

Regulate the bedroom environment to eliminate excessive heat or cold and too much noise or light. Cooler rooms promote better rest. Soft music or earplugs can muffle sounds.

Chronic disturbed sleep is not a normal part of aging. Know that bad sleep habits can be changed, and sleep problems can be overcome.

Because of helpful sleeping tips and innovative treatments, insomniacs are learning that indeed there may be hope - and rest - for the weary.

Sweet dreams!