This month, we are going to dive into the topic of sleep and how important it is, especially for older adults.
Seniors who regularly experience poor sleep have an increased risk for physical, mental, and cognitive decline. This topic is even more relevant during the summer months, when older adults' total sleep time tends to decrease. Ways to improve the quality of your sleep include sticking to a bedtime routine, creating a good sleeping environment, and avoiding large meals and caffeine before bed.
Sleep Can Be More Challenging in the Summer
Although not known to many, the amount of sleep that older adults get usually decreases during the summer months. The longer daylight hours delay melatonin production in the body (melatonin is the hormone that helps regulate sleep), while warmer temperatures at night prevent the body’s core temperature from dropping as it should, which is needed for restful sleep. The National Institute of Health states that the combination of these factors can lead to more awakening periods during the night, as well as a poorer quality of sleep overall.
Tips for Better Sleep
When it comes to getting a good night’s sleep, adopting a proper bedtime routine can be very beneficial. It is recommended that you go to bed and wake up at the same time every day. There could be exceptions where you may need to vary your schedule for a day or two; however, the more consistent you can be, the better! Finding activities to help you unwind can also be helpful. For some, this may include listening to calming music or reading a couple of chapters of your favorite book. One activity you should avoid is having excessive screen time. Looking at bright screens, such as the TV, tablet, or phone, exposes you to “blue light,” which suppresses melatonin production!
As previously mentioned, creating an ideal sleeping environment is important. If your bedroom is too hot or cold, too bright, or too noisy, it could drastically affect your ability to get a good night’s rest. The National Council on Aging recommends blocking out excessive light wherever you can. Room-darkening curtains or shades may help filter out pesky lights that may illuminate your sleeping area. Another often overlooked aspect of a good sleeping environment is making sure your space is clean and organized. If you have boxes on the floor, clothes piled in various places, and other clutter, this could increase your stress levels and make it harder for both your body and mind to relax. Try taking care of those little things to ensure you have peace of mind.
Why Quality Sleep Matters
Overall, getting proper sleep is crucial for older adults. Getting enough rest helps promote brain health and supports memory. Additionally, it will improve your immune system and lower your risk for chronic health conditions, such as cardiovascular disease. As we age, sleep can become more challenging. When our body’s natural circadian rhythm (our internal clock) is disrupted, we spend less time in deep sleep, and we experience more awakenings through the night. Please be sure to reach out to your physician if you regularly struggle with getting enough quality sleep. Addressing a sleep problem early can help protect your overall health and wellbeing.