Category: Articles

Retirement: Start Again
When one thing ends, another begins.

There is something about retirement – the word retirement, the thought of retirement, the actual process of retirement – that brings mixed emotions. For some folks the word retirement causes excitement, for others terror. And, there are those who vacillate from one to the other. We retirees experience all of these emotions at one time or another. I know … I’m 75 years old, and have been retired for 32 years.

So what is the primary cause of terror? Fear! Fear of the unknown. Most of us are not prepared for retirement and being unprepared affects every area of our lives: spiritually, mentally, physically, emotionally, relationally and financially.

The literal definition of retirement alone is frightening.

The act of retiring. (That’s not so bad.)

Removal from service. (Now we go into denial. ‘I’m alright. That’s not going to happen for many more years.’)

Withdrawal into privacy or seclusion. (Now things begin to get heavy.) Removal, withdrawal, seclusion.

In this light, can you think of anything positive about retirement?

To top it off, our society and government doesn’t paint a pretty picture of retirement. The federal government predicts that the average person will be dead, busted or broke by the age of 65. And common statements such as ‘a person gets weaker as he or she gets older’ and ‘older people don’t contribute; they drain our resources’ don’t seem harmful when we’re younger, but as we get closer to retirement age, they begin to chisel away at our mental well being. Our self-esteem begins to waiver. Our self-image begins to slide downward. We begin to lose our sense of dignity and hope, our sense of being alive. Whether we are financially well off or not, it doesn’t matter. We fade off into seclusion mentally and physically, a place where self-destruction begins … “the beginning of the end.”

Bleak as the picture may seem for us retirees, there is hope. We can create for ourselves a new beginning.

All we need to do is draw a line in the sand and take the following four steps:

Declare: I’m a child of God, created for greatness and have something significant yet to do. This signifies purpose.

Dream: Imagine for a moment that you are living your final 24 hours. How would you approach the next few hours?

Decide: To act as if it is your last day.

Association: Hang out with like-minded people. People with common dreams, common goals, going in the same direction, supporting one another in a new beginning.

The key to a new beginning? Begin! Begin now!
When one thing ends, another begins. There is something about retirement – the word retirement, the thought of retirement, the actual process of retirement – that brings mixed emotions. For some folks the word retirement causes excitement, for others terror. And, there are those who vacillate from one to the other. We retirees experience all…
Ready to Retire?
Tools to help you decide when’s the right time for you

These days, everyone is taking a new look at their finances — and no one is looking more closely than the millions of baby boomers who are nearing retirement age. While some boomers expected to retire at one of the traditional milestones, such as age 62, the current economy is forcing many of them to re-evaluate their plans. Many are wondering if they should work longer, or how their Social Security benefit — or their spouse’s benefit — would be affected if they continued working.

To help them find answers, Social Security has published a fact sheet called When To Start Receiving Retirement Benefits.

As most workers know, your choice of a retirement age — from 62 to 70 — can dramatically affect your monthly Social Security benefit amount.

If you choose to start receiving benefits early, the monthly payments will be reduced based on the number of months you receive benefits before you reach your full retirement age. The rate of reduction will depend on the year you were born. The maximum reduction at age 62 will be:

25 percent for people born between 1943 and 1954

30 percent for people born after 1959

If you wait until your full retirement age, your benefits will not be reduced. And if you should choose to delay retirement, your benefit will increase up to eight percent a year from your full retirement age until age 70. However, there is no additional benefit increase after you reach age 70, even if you continue to delay taking benefits.

Social Security also has created several retirement planners to help you make an informed decision. Social Security has an online calculator that can provide immediate retirement benefit estimates to help you plan for your retirement. The online Retirement Estimator uses information from your own earnings record, and lets you create “what if” scenarios. You can, for example, change your “stop work” date or expected future earnings to create and compare different retirement options.

To use the Retirement Estimator, visit www.socialsecurity.gov/estimator.

Read When To Start Receiving Retirement Benefits at www.socialsecurity.gov/pubs/10147.html.

And for general information about Social Security, visit www.socialsecurity.gov.

Retirement decisions are unique to everyone. Make sure you are up to date with the important information you will need to make the choice that’s right for you.
Tools to help you decide when’s the right time for you These days, everyone is taking a new look at their finances — and no one is looking more closely than the millions of baby boomers who are nearing retirement age. While some boomers expected to retire at one of the traditional milestones, such as age 62,…
Crunchi ‘Ahi Toast
This is a great appetizer because of its big, two-level crunch. First, the happy pop of the tobikko, and then the satisfying crunch of the crostini.

Ingredients:

‘Ahi spread

2 lbs. ‘ahi, ¼-inch or less, diced

1/2 cup tobikko fish eggs

1/2 cup green onion, thinly sliced

2 Tbsp. sesame oil

1 Tbsp. light soy sauce

1/4 tsp. wasabi paste or wasabi oil

1/2 tsp. kosher salt, fresh ground

Black pepper, to taste

Crostini

1 baguette, sliced into rounds 1/4” thick

Extra-virgin olive oil

Garlic salt

Directions (Serves 10):

In a bowl, combine all of the ‘ahi spread ingredients and keep well chilled until ready to serve.

To make the crostini (you can also purchase prepared crostini), brush each slice of bread with a little olive oil, and bake at 400ºF for 10 minutes or until crispy. Remove from the oven and sprinkle with garlic salt or an herbed salt blend. Top each crostini with a rounded teaspoon of the ‘ahi spread and serve.

Total time: 30 minutes

For a copy of this recipe and more information, please visit www.cookingfreshforyou.com.

As a “casual gourmet” cook for more than 12, years, Chef Michi founded ‘Cooking Fresh For You’ in 2007. Her recipes center on healthy yet easy to prepare flavor-packed dishes. Visit www.cookingfreshforyou.com or contact Michi at cookingfreshforyou@gmail.com or (808) 286-6484.
This is a great appetizer because of its big, two-level crunch. First, the happy pop of the tobikko, and then the satisfying crunch of the crostini. Ingredients: ‘Ahi spread 2 lbs. ‘ahi, ¼-inch or less, diced 1/2 cup tobikko fish eggs 1/2 cup green onion, thinly sliced 2 Tbsp. sesame oil 1 Tbsp. light soy…
Book Review: MOSAIC MOON

Unique caregivers book helps ease the burden of Alzheimer’s

Mosaic Moon: Caregiving Through Poetry is a unique resource for caregivers by noted poet and educator Frances H. Kakugawa. Mosaic Moon, which grew out of poetry workshops conducted by the author for the Alzheimer’s Association Aloha Chapter, is both an extraordinary collection of poems and a how-to guide to help individuals and groups create their own poetry support groups.

Besides offering hands-on writing and organizational tools, the book includes inspirational poetry by the author and five graduates of her workshops, reflecting both the trials and small triumphs of caring for loved ones with Alzheimer’s disease. Mosaic Moon traces the lives of six Alzheimer’s patients, their struggles with the disease and their evolving relationships with their caregivers – the poets Kakugawa, Irene Asato, Lynne Halevi, Lani Kaaihue, Jody Mishan and Setsuko Yoshida.

This culturally diverse group of caregivers — women in their 40s, 50s, 60s and 70s – spans the Protestant, Catholic, Jewish and Buddhist faiths and a rainbow of ethnicities: Japanese and Hawaiian to Russian and Polish among them. In Mosaic Moon, they learn to express their hope, helplessness, humor and despair, as they strive to recapture the dignity and human spirit often lost amid the day-to-day rigors of caregiving.

Kakugawa, an award-winning author, has also written two children’s books that help keiki cope with aging elders – Wordsworth the Poet and Wordsworth Dances the Waltz. Both books feature a little Hawaiian mouse named Wordsworth who loves poetry and finds comfort in writing poems that express his confusion over the changes in his beloved grandparent and the fond memories he has of her more vibrant days.

All three books are available in bookstores, from Amazon.com or directly from the publisher at www.bookshawaii.net. Or call toll-free at 1-866-900-BOOK. $16.95, softcover.

A portion of the book’s proceeds supports research for Alzheimer’s disease and related disorders.

“I’m better prepared to care for my mother after reading your book, knowing what you went through truly helps. You’ve prepared me for caregiving.”

~ Kay Yonemori (Hilo, Hawai‘i)

“Years from now when Alzheimer’s is finally conquered, this book will stand as a testament to bravery and to love.”

~ Maxine Hong Kingston, author of The Woman Warrior (Berkeley, California)

Unique caregivers book helps ease the burden of Alzheimer’s Mosaic Moon: Caregiving Through Poetry is a unique resource for caregivers by noted poet and educator Frances H. Kakugawa. Mosaic Moon, which grew out of poetry workshops conducted by the author for the Alzheimer’s Association Aloha Chapter, is both an extraordinary collection of poems and a…
Go Now, No Ifs, Ands or Buts

If you’re reading this magazine, it means you want more information about the world around you. That’s a good thing. Sometimes, though the information we need is inside us … way inside us.

I had my first colonoscopy a few weeks back. I put it off as long as I could until my primary care physician said, “Go now, no ifs, ands or buts.”

I had to have a brief counseling session with the doctor who would perform the “procedure.” That’s what we’ll call it from now on. He told me there were two approaches to the 25-minute procedure. One, I could be conscious but somewhat sleepy the entire time or I could be put under with anesthesia. I opted for door number two.

A couple of days leading up to the procedure, you have to begin a special diet and the day before, you have to drink volumes of water with some kind of medicine in it that “cleanses” your system. Don’t make plans to be far from home during this time. You’ll thank me later.

I had asked the doctor during our counseling session about something called a virtual “procedure.” He acknowledged that there is such a thing, but if the doctor finds a problem, there is no way to take care of it without starting all over from the beginning.

I don’t like to make broad generalizations, but, in general, men don’t go to the doctor unless there’s something wrong. As far as I knew, there was nothing wrong. So you can understand my reluctance. But, I followed my doctor’s orders to go and just before I got to make my first joke about my situation, the lights went out.

I woke about a half hour later and the doctor came in to see me. There had been something of concern, and he had taken care of it. I don’t have to see him again for another three years. Next time, I won’t be as reluctant. Doctors tell us, after the age of 50, we should have the procedure. And in the end, it’s a good idea.

If you’re reading this magazine, it means you want more information about the world around you. That’s a good thing. Sometimes, though the information we need is inside us … way inside us. I had my first colonoscopy a few weeks back. I put it off as long as I could until my primary care…
Back Pain Due to Injury

Using acupressure and ice

When I have back pain, its usually due to strain and injury due to lifting. This often results in pain hours later, due to the inflammation. In addition to using acupressure points, locally as well as above and below the painful area, I apply ice packs every two hours (for about 15 minutes) to reduce the inflammation and pain.

Holistic Medical Advice: I rarely see my Western medical doctor, but he taught me something valuable. As a preventive medical care physician, he taught me that icing your lower back 30 nights, before retiring to bed, can be remarkably healing. It also works for injuries and pain in your ankles, including sprained ankles and for knee pain, and sciatica.

How Ice Works to Heal an Injury: Simply ice the area for 15 to 20 minutes before you go to sleep, 30 nights in a row. When you’re asleep, your body weight is supported, and thus there’s no pressure on your spine. As ice reduces the inflammation, blood and energy can freely flow to heal your injury during the time you’re asleep. Give yourself gentle acupressure for 5 to 10 minutes to increase the energy flow is especially healing.

Using acupressure for lower back pains: There is a special point on the arm for relieving aches and pain in the lower back. This point requires strong, firm stimulation. In order to effectively relieve an ache or pain in the lower back this point should be pressed hard enough to be momentarily painful.

This point is located four finger widths below the elbow crease of the forearm. Place all four fingers together (as a measure) with your index finger against the elbow crease. The point will be on the middle of your forearm, just outside your little finger. You will feel a muscular band or cord. The point is directly under this muscle.

To make sure you have the muscle, wiggle the middle finger of the arm on which you are searching. Press directly onto the muscle that “pops out” and hold firmly for five seconds; it will be momentarily painful. Stimulate this special point on both arms to relieve pain in the lower back.

For more acupressure back care, visit www.acupressure.com/acupressure_books.htm.

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Michael Reed Gach, Ph.D., Acupressure Institute founder, is a foremost acupressure expert. Gach’s seven acupressure books and instructional self-healing programs have sold one-half million copies on how to relieve stress, headaches, backaches, chronic fatigue, and sleep better. Gach’s best selling book Acupressure’s Potent Points book contains 400 illustrations showing how to relieve 40 common complaints from A to Z.

Using acupressure and ice When I have back pain, its usually due to strain and injury due to lifting. This often results in pain hours later, due to the inflammation. In addition to using acupressure points, locally as well as above and below the painful area, I apply ice packs every two hours (for about…
What’s Your Secret?

Fevelyn is a senior at Moanalua High School who is currently taking a Senior Project class where students learn about a topic of their choice – she chose the topic of longevity. She’s been interested in learning about the elderly and the things they do to stay healthy and to live longer. She has done a research paper for her topic and her product is a booklet containing questions about what makes people live longer.

Kathleen Kawaihao, 62
Q: What do you do to keep your mind active?
A: I volunteer to keep my mind active. I read the bible and inspirational books.

Veronica Edwards, 72
Q: What would you recommend others in order for them to live healthily?
A: Take care of yourself, your body, mind, and spirit. Because if you take care of those things, you’re taking care of everything you need.

Fevelyn is a senior at Moanalua High School who is currently taking a Senior Project class where students learn about a topic of their choice – she chose the topic of longevity. She’s been interested in learning about the elderly and the things they do to stay healthy and to live longer. She has done…
Big Plans for Small Businesses

How to plan for retirement as a small business owner

If you’re a small-business owner, protecting yourself and your business goes beyond securing proper insurance agreements and building an emergency financial cushion — it also means ensuring that your savings will sustain you throughout retirement.

Most people have retirement savings plans sponsored by their company, however, in the absence of such a plan, the process may be more complex. You must determine how to keep your income flowing after retirement or how to capitalize by selling your business and creating a nest egg.

It’s never too early to begin planning for retirement and there are several things you can do as a small-business owner to prepare.

Make saving a priority. As other financial goals or needs arise, saving for retirement may get overlooked. It’s tempting to re-invest a large portion of your profit into your business, but you may regret not socking away more savings for your personal financial security, especially if retirement comes along faster than you expected. If you don’t have a retirement savings plan, consider contributing to an IRA or other qualified investment plan. It’s less tempting to pull money from accounts that are earmarked for a specific goal.

Develop a succession plan. It’s important to think about how to protect the resources you’ve invested into your company and plan for its future. Research the legal procedures for transferring ownership (to a family member or employee). Document in writing who you intend to take over your business after you’ve retired. There may be tax ramifications when you sell or transfer your business, so be aware of these so you can prepare for the financial impact.

Prepare to sell. If you intend to sell your business, be realistic about its value. It’s difficult to consider accepting less than you believe it’s worth, but if you retire in a down market or sooner than you planned, you may need to compromise on an offer. Keep in mind that selling your business may be emotional. Learning about the selling process before you consider offers may make it less stressful and ensure the decisions you make are financially sound.

Retirement can be especially confusing and complicated for small-business owners, so consider working with a professional financial advisor who can help you balance your business needs with your personal ones. Everyone has different priorities and values, but it is up to each individual to prepare for his/her own retirement. The earlier you begin planning, the easier it will be to fulfill your long-term financial goals and avoid difficult trade-offs.

For more information, please contact Michael W. K. Yee at (808) 952-1240.

Advisor is licensed/registered to do business with U.S. residents only in the states of Hawaii. Brokerage, investment and financial advisory services are made available through Ameriprise Financial Services, Inc. Member FINRA and SIPC. Some products and services may not be available in all jurisdictions or to all clients. ©2010 Ameriprise Financial, Inc. All rights reserved.

How to plan for retirement as a small business owner If you’re a small-business owner, protecting yourself and your business goes beyond securing proper insurance agreements and building an emergency financial cushion — it also means ensuring that your savings will sustain you throughout retirement. Most people have retirement savings plans sponsored by their company, however, in…
Estate Plans Explained

How Can I Be Sure My Family Won’t Fight After I’m Gone?

Unfortunately, there is nothing you can do to guarantee that there will be no fighting among your loved ones after you are gone. There are plenty of difficult emotions to deal with after the passing of a loved one, and conflict can easily make matters much worse. Here are some steps you can take if you are concerned about whether you’ll be able to rest in peace.

Encourage family to sit down and talk out their differences. This is central to the Hawaiian practice of ho‘oponopono. Very often, small offenses grow into large offenses if they are not resolved. Families are sometimes torn apart because problems fester, and then get aggravated by various tensions, and then hit the boiling point when a senior family member dies and is no longer there to keep the peace. Most of the estate-related litigation we see has nothing to do with the estate per se, yet it becomes the focus of battles. If you are aware of conflicts between your children, encourage resolution and forgiveness during your lifetime.

Explain your estate plan. Include explanations for any gifts that may be misinterpreted or resented. Most of the time, we want to treat our children equally, but that does not necessarily mean giving each of them the same amount of assets when we die. If you helped one child buy a house and helped another put his children through expensive private schools, you may want to give your other children bigger shares upon your death. Providing some kind of explanation for this can head off hard feelings.

Ask your estate planning attorney to include an in “terrorem” clause in your will and trust. As you might guess from the name, it is intended to strike terror into the heart of anyone who might be inclined to contest your estate plan. The clause can be as detailed as you like, but at a minimum, you might want to say that if anyone questions your competency or the validity of your estate plan after you are gone, they had better prove their case in court, because otherwise they will receive nothing from your estate. This kind of language can discourage many problems, but it still does not guarantee that no one will call your bluff.

Acquaint your children with your estate plan. Make sure they understand that you are not giving up your right to change your plan in the future, but are simply giving them an idea of how your estate plan may look upon your death. Whatever you do, don’t use the explanation as an opportunity for manipulation. You may have heard the story about the lady who privately told each of her children, “When I’m gone, you’re going to get the house.” She hoped to assure that her children would treat her well during her lifetime. You can imagine what happened when she died and her children found out that the house went to Mom’s favorite charity. The biggest beneficiaries of that estate plan were the lawyers who represented the charity and each of the children.

Most of the time, estates pass from generation to generation without conflict or hard feelings, but the subject deserves some thought if you have reason to believe that your loved ones will not see eye to eye.

SCOTT MAKUAKANE, Attorney at Law of Est8Planning Counsel LLLC, specializing in estate planning and trust law.

Honolulu: (808) 587-8227 | Maui: (808) 891-8881 | Email: maku@est8planning.com

www.est8planning.com

How Can I Be Sure My Family Won’t Fight After I’m Gone? Unfortunately, there is nothing you can do to guarantee that there will be no fighting among your loved ones after you are gone. There are plenty of difficult emotions to deal with after the passing of a loved one, and conflict can easily…
Nothing Beats a Good Friend

Research shows that the happiest people have deep friendships

The private school graduate is no happier than the high school dropout! Can you believe that? Private school graduates tend to make more money, but income doesn’t raise happiness levels. Third, your IQ has no affect on your level of happiness. The genius is no happier than the average Joe. So, what makes a person happy?

The researchers concluded that the No. 1 predictor of happiness is the quality of your friendships. The happiest people have the deepest friendships. That’s what the Bible has continually proclaimed. Friendship with God and friendship with one another is the key to happiness.

At our church we focus on enjoying friendships. Following any get together, our Senior Fellowship Group always leaves feeling uplifted, lighthearted and joyful. Mostly in their 70s or 80s and some even 90+ years young, this amazing group of seniors gets together every week for their Sunday school class. They come to learn, laugh and enjoy coffee and snacks together. They also meet in a small group of 20 twice a month. During the meetings, they share lives, caring hearts and delicious lunches. On a recent excursion about 35 people went by charter bus to visit the Arizona Memorial and then enjoyed a lunch at Zippy’s. It seems that they always enjoy eating together. As I’ve personally interacted with our Senior Fellowship Group, I wholeheartedly agree with the researchers that say friendship is the key to happiness.

So don’t neglect your friends, as they will bring you much joy. If you’d like to make more friends, check out community churches, as many have fellowship groups. Ralph Waldo Emerson once said, “God evidently does not intend us all to be rich, or powerful or great, but He does intend us all to be friends.” So take time to enjoy your friendships. They will bring you more joy than watching Korean shows on TV.

Honolulu Christian Church, 2207 O‘ahu Avenue, Honolulu
808-973-4345
English Sunday services: 7:45am & 10:45am
Sunday School (all ages): 9:30am
Japanese Sunday services: 8:00am & 9:20am

We have a wonderful Senior Fellowship group, come and visit with us!

Research shows that the happiest people have deep friendships The private school graduate is no happier than the high school dropout! Can you believe that? Private school graduates tend to make more money, but income doesn’t raise happiness levels. Third, your IQ has no affect on your level of happiness. The genius is no happier…
The City’s Complete Streets

New law paves way for safer streets for pedestrians, cyclists and the disabled

Pedestrian and bicycle safety advocates celebrated in May as the Honolulu City Council unanimously passed an ordinance that paves the way for the development of a multi-modal mobility infrastructure, making it safer and easier for residents of all ages and physical abilities to get around.

The passage of Bill 26 is the culmination of nearly six years of work at the state and county levels of government by advocates concerned that Honolulu’s roadways are predominantly designed for use by automobiles and provide dangerous conditions for those who don’t drive. Bill 26 requires that Honolulu’s roadways accommodate access and mobility for all users of public highways, including pedestrians, bicyclists, transit users, motorists and persons of all abilities. The new law is a significant milestone in the fight to ensure that city transportation planning and design takes into account Hawai‘i’s aging population.

“This law is the beginning of a culture shift in Honolulu transportation planning,” said AARP Hawai‘i Director of Community Outreach Jackie Boland. “Hawai‘i has the highest fatality rate in the country among pedestrians age 60 and older, and that has to change. Our city streets belong to everyone — pedestrians, bicyclists, drivers, young and old, the able and the disabled.”

Bill 26 sets the stage for the implementation of Complete Streets in Honolulu. It describes Complete Streets features and principles, provides for the interdepartmental coordination and transparency necessary to ensure that city streets are made more accessible for all users.

Examples of Complete Streets features include such things as sidewalks, crosswalks, accessible curb ramps, curb extensions, raised medians, refuge islands, roundabouts or mini-circles, traffic signals and accessible pedestrian signals, shared-use paths, bicycle lanes, paved shoulders, street trees, planting strips, signs, multi-modal pavement marking and striping, street furniture, bicycle parking facilities, public transportation stops and facilities, including streetscapes, dedicated transit lanes, and transit priority signalization.

AARP is a membership organization for people age 50 and older with nearly 150,000 members in Hawai‘i. We champion access to affordable, quality health care for all generations, provide the tools needed to save for retirement, and serve as a reliable information source on issues critical to older Americans.

For more information, please visit www.aarp.org/hi, www.facebook.com/AARPHawaii or www.twitter.com/AARPHawaii.

New law paves way for safer streets for pedestrians, cyclists and the disabled Pedestrian and bicycle safety advocates celebrated in May as the Honolulu City Council unanimously passed an ordinance that paves the way for the development of a multi-modal mobility infrastructure, making it safer and easier for residents of all ages and physical abilities…
Your Mind & Body: Sleepless Seniors
Insomnia is defined as having trouble falling or staying asleep. Insomnia affects 1 in 3 adults every year in the United States. Fifty percent of people over 65 years have various sleeping disorders. It can be transient, acute or chronic. Acute insomnia is brought on by situations such as stress at work, family pressures or a traumatic event. Chronic insomnia lasts for a month or longer and is the symptom or side effect of some other problem. Individuals with insomnia and short sleep duration are at increased risk for developing a number of health issues, including diabetes and hypertension.

Adults need 7½ to 8 hours of sleep each night. As we age our need for sleep decreases slightly to 6½ to 7 hours at night. Normal aging includes a general trend toward more time in bed but the same or less time asleep. Older people tend to go to sleep earlier in the evening and wake up for the day earlier in the morning. Compared with young adults, the elderly tend to have delayed sleep onset, fragmented sleep, early morning awakening and decreased time in deepest stages of sleep.

Causes of insomnia:

Changes in sleep patterns because of different work hours or travel

Acute stress, such as hospitalization or illness of a relative

Behavior-related problems, such as anxiety or depression

Medical problems, such as sleep apnea or hyperthyroidism

Use of alcohol or caffeine

Medicines, such as those used to treat heart problems and cancer

Pain, shortness of breath and other discomfort

How is insomnia diagnosed?

The health care provider will take an interview, perform a physical exam and take a blood sample for laboratory tests. A person may be asked to keep a sleep diary. The provider may order a sleep study that involves sleeping overnight in a sleep center.

How is it treated?

Avoid daily use of sleep medications as they can become addictive. Cognitive behavioral therapy encourages good sleep habits and uses several methods to relieve sleep anxiety. Techniques such as relaxation exercises sleep, restriction therapy and reconditioning may be useful.

Chronic insomnia involves treatment of the underlying disorder. For example, if insomnia is caused by depression, the medicine used to treat depression should help insomnia. In some situations, a medication may be prescribed to aid sleep. Ambien (zolpidem), Sonata (zaleplon), Lunesta (eszopiclone) are some of the newer drugs on the market replacing benzodiazepines as sleeping pills. Herbal supplements such as Melatonin, L-tryptophan or Valerian tea are also used to treat insomnia.

What lifestyle changes are recommended?

Good sleep habits include:

Stick to a schedule of sleeping time and waking time

Get regular exercise

Avoid or limit caffeine or alcohol, especially after lunch

Stop smoking

Drink less liquids after dinner to avoid going to the toilet at night

Don’t eat a heavy meal late in the day

Finds way to relax before the bedtime, such as reading, warm bath, massage

Avoid or limit naps during the day

Do not read or watch television in bed

Minimize sleep interruption by closing the bedroom door to avoid noise and keeping the bedroom temperature comfortable
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Dr. Ritabelle Fernandes, MD, MPH, FACP is Clinical Associate Professor at the Geriatric Medicine Department of the John A. Burns School of Medicine, University of Hawai‘i. She is board certified in Geriatric medicine, Hospice and Palliative Medicine, Internal Medicine and Home Care. She is a practicing physician at the Kokua Kalihi Valley and Kalihi-Palama Health Center.
Insomnia is defined as having trouble falling or staying asleep. Insomnia affects 1 in 3 adults every year in the United States. Fifty percent of people over 65 years have various sleeping disorders. It can be transient, acute or chronic. Acute insomnia is brought on by situations such as stress at work, family pressures or…