Strategies for managing the ups and downs of sleep
On Thursday, September 17, the UMRA Breakfast event was devoted to a discussion of sleep. Twenty of our members gathered at The Original Pancake House in Roseville to discuss how they sleep and the strategies they use to get to sleep, stay asleep, and get back to sleep after they wake up. Everybody commented and engaged in a goodhearted discussion. We all learned from each other and are better off for it.
We were aided in our discussion by neurologist and sleep medicine specialist Marcel Hungs, MD, PhD. He is chair of the Department of Neurology at Health Partners and clinical director of the Health Partners Center for Memory & Aging. Hungs was very engaging and charming as he answered questions and commented on topics ranging from consistent bedtimes to the use of CPAP machines and over-the-counter sleep aids.
Hungs suggested that we create for ourselves a regular sleep schedule that sets a goal, and a routine for going to bed and getting up. He also suggested a calming environment with cool temperatures and low or no light.
The point is to create a pattern and environment that tell your brain it is time to go to sleep. For example, “Using a CPAP machine is learned, trained behavior, like reading a book to a child,” Hungs said.
He suggested we sleep at least six but no more than eight hours a night. Getting exercise and avoiding long naps during the day can aid in getting to sleep and staying asleep. However, “If you drink alcohol at night before going to bed you will wake up two to three hours later.”
Another recommendation: For sleep apnea and reflux, elevate the head of your bed up to 30 degrees.
Mostly he said not to be hard on ourselves or too rigid about sleep because it will vary from night to night.
Hungs is not a fan of wearable sleep trackers. “I don’t think you need a device to tell yourself whether you sleep well or not,” he said. When asked about prescription sleeping pills and how to safely stop taking them, he recommended cognitive behavioral therapy for insomnia and working with a sleep psychologist.
Our next UMRA Breakfast will be on October 15 and will be a discussion of substance abuse and the impact of addiction on families and friends.
—Bill Donohue, UMRA Breakfast organizer
Note: To learn more about the importance of sleep, and the links between sleep and neurodegenerative diseases, read the summary article or watch the video recording of UMRA’s January 2025 Living Well Workshop “Can better sleep prevent Parkinson’s and dementia?”
UMRA Breakfast: The ups and downs of sleep
Thu, Sep 17, 2026, 8:30am
You are invited to a discussion of how seniors sleep. Older adults often have difficulty with sleep. We will ask attendees to discuss what they think is a good night’s sleep, how they get to sleep, how long they sleep, and what they do when they wake up in the middle of the night.
Helpful routines and strategies
Our goal is to share with each other helpful routines and strategies.
Our resource person will be sleep specialist Marcel Hungs, MD, PhD. He is chair of the Department of Neurology and clinical director of the HealthPartners Center for Memory & Aging, and an adjunct assistant professor of neurology at the University of Minnesota Medical School.
We will limit attendance to 20 people. All you need to do is pay for your own breakfast and talk. Easy peasy.
If you are interested, please register and join us. We hope you will.
Questions? Email Lynn Slifer or Bill Donohue, UMRA Breakfast organizers.
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