Seniors Must Make Sleep a Serious Priority
Author: Home Helpers Home Care
I must admit, I don’t always get enough sleep. Even though I know it’s recommended that aging adults get 7-9 hours of sleep each night, it’s not always possible. However, there are reasons why seniors must make sleep a serious priority for better physical health and mental clarity.
It doesn’t help that Daylight Saving Time (DST) kicked in this month, and we lost an hour of sleep. From my perspective, there is not enough time in the day as it is, so I feel confident that I am not the only one who misses that precious hour.
To make matters worse, studies have shown there can be detrimental impacts when the time changes from Eastern Standard Time (EST) to DST.
An article published by Northwestern Medicine explains, “We know that sleep deprivation is bad for your physical and cognitive health. The transition to DST can create short-term health problems – sleep issues, fatigue and changes in blood pressure – that feel like prolonged jet lag.”
In addition, DST has been linked to long-term health effects that include:
- Depression
- Slowed metabolism
- Weight gain
- Cluster headaches
- Cognitive disorders
- Mental health issues
- Digestive conditions
- Heart diseases
If you already suffer from these conditions, DST and the time change can exacerbate them. Seniors who do not contend with these health conditions may experience difficulties sleeping due to other factors, though.
The National Institute on Aging (NIA) says, “There are many reasons why older people may not get enough sleep at night. Feeling sick or being in pain can make it hard to sleep. Some medicines can keep you awake. No matter the reason, if you don’t get a good night’s sleep, the next day you may be irritable, have memory problems or be forgetful, feel depressed, or have more falls and accidents.”
It is recommended that adults get 7-9 hours of sleep each night, but that’s not always easy. The NIA shared the following tips for getting a good night’s sleep:
- Follow a regular sleep schedule. Go to bed and wake up at the same time every day, including on the weekends and when traveling.
- Avoid napping in the late afternoon or evening if at all possible. Late-day naps may keep you awake at night.
- Create a bedtime routine. Take time to relax before bedtime each night. For example, you could try reading a book, listening to soothing music or nature sounds, or taking a warm bath or shower.
- Eliminate screen time at least one hour before you go to bed. The lights from electronic devices like cell phones, computers, and tablets can make it difficult to calm your mind and can prevent you from falling asleep. Also, scary or disturbing television programs may also keep you awake.
- Keep your bedroom at a comfortable temperature. You do not want the bedroom climate to be too hot or too cold, although a cooler temperature may enhance your quality of sleep.
- Use low lighting in the evenings as you prepare for bed.
- Exercise at regular times each day, but not within 3 hours of your bedtime.
- Avoid eating large meals close to bedtime. It may keep you awake.
- Avoid caffeine late in the day. For obvious reasons, coffee, tea, soda, and chocolate that contain caffeine can keep you awake.
- Alcohol won’t help you sleep! Even small amounts make it harder to stay asleep.
The NIA also suggests that seniors create a safe place to sleep. “Make sure you have smoke alarms on each floor of your home.”
Additionally, you should keep a telephone with emergency phone numbers by your bed; have a lamp within reach that is easy to turn on; keep a glass of water next to the bed in case you wake up thirsty; and remove area rugs so you won’t trip if you must get out of bed during the night.
Congress has been in bipartisan discussions for years about discontinuing these annual time changes which would benefit people of all ages. I suppose, only time will tell if this actually comes to fruition.
In the meantime, please remember that Home Helpers is available to provide aid and support with home care, including wake-up and tuck-in services, to effectuate a safe, comfortable home environment so seniors can maintain their schedules and activities of daily living, relax, and get the sleep required.
I gladly offer a FREE Consultation at your convenience to assess specific needs and create a customized care plan to make life easier.
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Home Helpers Clearwater proudly serves male and female seniors, veterans, and differently abled individuals in Bayonet Point, Clearwater, Clearwater Beach, Dunedin, Gulfport, Holiday, Hudson, Largo, Madeira Beach, New Port Richey, North Redington Beach, Oldsmar, Palm Harbor, Pass A Grille, Pass A Grille Beach, Port Richey, Redington Shores, Safety Harbor, Saint Petersburg, Seminole, South Pasadena, Tarpon Springs, Tierra Verde, Treasure Island, Trinity, and surrounding areas. Home Helpers®…we are Making Life Easier® 727.942.2539
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