Spring is here! Although the weather never tends to cooperate right away, the changing of the seasons from winter to spring means that longer and warmer days are on the way. What that means, for many Canadians, is that there will be more opportunities to go outside and enjoy the nice weather. For seniors, spring is an enjoyable time. However, the renewed hustle and bustle that comes with the season can be seen as a sleep disruptor.
Do you have problems getting restful sleeps at night? If so, you may find it even harder to get some quality shuteye during the spring season. Seniors are recommended to get at least seven to eight hours of sleep each night. With longer days filled with sunshine on the horizon, what steps should be taken to so that decent rest is achieved after bedtime?
Here are six ways for seniors to enjoy more restful sleeps during the busy spring season:
1. Expose yourself to natural light.
Guess what? All of that extra daytime sunshine, during the spring, is a good thing for your sleep routine! This is because it helps to regulate your body’s circadian rhythm, which is your internal clock. So, as the days warm up and get longer, take advantage of them by exposing yourself to natural light. There are many ways to do that, of course. Spend time outdoors, open your curtains during the day and go for walks in the morning or afternoon.
“Circadian rhythm is a 24-hour internal clock that coordinates a wide range of processes in the body, including sleep,” explains Eric Suni for Sleep Foundation, “This rhythm is controlled by a small part of the brain, known as the circadian pacemaker, that is powerfully influenced by light exposure…When exposed to only natural light, a person’s circadian rhythm becomes closely synchronized with sunrise and sunset, staying awake during the day and sleeping when it’s dark.”
2. Make your bedroom a relaxing environment.
Your bedroom should be a sanctuary for sleep. To get the best possible rests each night, it’s wise to remove items from the bedroom that don’t promote restfulness. Yes, we’re talking about your television, for example. Create a relaxing environment by keeping your bedroom cool, dark and quiet. Invest in comfortable bedding and consider using earplugs or a white noise machine to block out any noise that may disrupt your sleep.
“External noise can cause frequent awakenings, and these disruptions have been tied to reduced levels of both sleep quality and overall health,” writes Suni in a separate article, “If outside noise is beyond your control, a white noise machine may help drown the sounds out. You can also set up speakers to play comforting music, which many people use as a way to make their bedroom better suited for falling asleep.
3. Relax your mind, not just your body.
Is the all of that extra hustle and bustle generated by the springtime creating stress and anxiety for you? Naturally, this can impact your ability to fall asleep and stay asleep. Practice stress-reducing techniques, such as mindfulness meditation or gentle yoga, to help calm your mind before bed. You may also want to keep a journal to write down any worries or thoughts that may be keeping you awake.
“If you wake up in the middle of the night worrying, try writing down your worries and tell yourself that you will address them in the morning,” advises Anxiety Canada, “Worrying about not sleeping doesn’t help – it just makes it more likely that you won’t sleep. Let go of your belief that you have to get 8 hours of sleep or you can’t function. Stop looking at the clock and stop trying to make yourself fall sleep. It will happen when it happens.”
4. Do away with the gadgets.
Yes, we know how popular smartphones are! Everyone uses them for just about everything you can imagine, these days. On a smartphone, you can watch videos, listen to music, go online shopping, do your banking, surf your social media feeds, message your friends and yes, even make phone calls. However, it’s wise to avoid using electronic devices before bed. Smartphones, tablets and computers emit blue light. This can interfere with your body’s production of melatonin, which is a hormone that regulates sleep.
“Create a dedicated space for electronics,” suggests Suni in yet another article, “Find a spot outside the bedroom where you can park all of your electronics during the night. This is an ideal place to put chargers so that all your devices will have a full battery in the morning.”
5. Maintain an active lifestyle.
Regular physical activity is important for everyone. You’d be hard pressed to come across a list of life-improving tips that doesn’t include some form of exercise. Staying active is certainly important for older adults. With everyday physical activity, you can help improve the quality of your sleep. Try to engage in activities you enjoy, such as walking, gardening or yoga. Remember, however, to exercise earlier in the day. It’s wise to avoid strenuous exercise when it’s close to bedtime.
“Some may think that a very intense workout will tire them out and they will have better sleep,” notes Dr. Liza Stathokostas for Active Aging Canada, “In fact, regular, moderate-intensity physical activity seems to be the most beneficial. High-intensity activity may even have a negative impact on getting to sleep…Regular, strength-training exercise may also improve all aspects of sleep, especially sleep quality. The benefits may be even greater if combined with aerobic exercise.”
6. Get in touch with Advantage Home Health Solutions!
We proudly provide a variety of accessible bedroom solutions and many other home healthcare products. They are all designed to help you stay more comfortable and promote better sleep at night. Our solutions include support pillows, support beds, adjustable beds and safety rails.
Our team makes it a point to always ensure that you have the complete picture to make an informed decision. You will know all of the possible options so you can choose which solution is best for you. To learn all about your options, please don’t hesitate to give us a call at 403-460-5438. You may also email us by filling out the form on our Contact page!
