ArcaMax

DEAR DR. ROACH: I am a retired and active 73-year-old who plays tennis and regularly goes to the gym. I often take long naps and sleep for 2 or 3 hours. At night, I often sleep 4 or 5 hours. My understanding is that someone in my age range should be getting 7 hours of sleep. If I take a 2-hour nap, and at night I sleep 5 hours, am I getting the proper amount of rest?

Also, if I can't sleep, I often stay in bed just relaxing. Does this provide much of a benefit? Getting up to read often doesn't help me fall back asleep. -- G.D.F.

ANSWER: Seven hours of sleep is a reasonable amount for most people, but there isn't a single number that is critical for everyone for their optimal health. If you are getting 7 hours through a combination of napping and sleeping at night, this might be fine for you. Many of my patients and readers complain of not sleeping well at night, in which case I recommend no more than a 20-minute nap.

The best way to test whether you are getting enough sleep is if you get sleepy during the day when you aren't busy. If you feel awake even in these situations, it's likely that your sleep pattern is working for you.

Relaxing in bed does not provide the benefits of sleep, and in general, I recommend getting out of bed so that you don't associate your bed as a place where you can lie awake. I have known people who get so worried that they aren't sleeping the required number of hours, and they have more difficulty sleeping due to the pressure they put on themselves. When this number isn't a rule, it's more of a guideline. Some people will need this much sleep, some will do well on less, and a few need even more.

DEAR DR. ROACH: I recently read about the study concerning the shingles vaccine and how it reduces the likelihood of getting dementia. I have had shingles and also got the vaccine after having shingles. I was advised this was the best course of action to prevent another breakout. Is the benefit of the vaccine only seen in patients who never had shingles? -- C.M.

ANSWER: In this recent study from the United Kingdom, getting the vaccine was associated with protection, but they did not separate out those who previously had shingles. I think you have done what you can, and you have probably gotten additional protection.

The time-honored way to reduce dementia remains a mostly plant-based diet and regular moderate exercise. Keeping blood sugar and blood pressure levels controlled is appropriate for people with diabetes and high blood pressure, respectively. Whether brain training, such as games and puzzles, is effective at reducing dementia or just helps people do better on tests is debated.

Getting the shingles vaccine is worth it just to prevent shingles and its complications. If it helps reduce dementia and stroke, this is even better. A study that was published even more recently suggests protection for heart disease, too, so this is even more reason to get the shingles vaccine.

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Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

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