This past Sunday, we all turned the clock backs one hour. The annual “fall back” tradition is officially known as the end of daylight saving time (DST). For many, the extra hour we gain seems like a bonus. However, for many seniors, the time change can disrupt their sleep patterns. Because many older adults have sensitive sleep routines, the end of daylight saving time can cause unwanted fatigue.
Not to mention, the shorter and darker days that come with the current season can misalign the body’s internal clock or circadian rhythm. If your sleep patterns feel off, read on!
Here are four ways for seniors to combat sleep issues after daylight saving time ends:
1. Expose yourself to more natural light.
Get outside during the day. Not only does your exposure to sunlight provide you with well needed vitamin D, it can regulate your circadian rhythms. Circadian rhythms are your physical, mental and behavioural changes over a 24-hour cycle. Because the end of DST produces shorter days, you get less exposure to sunlight. A daily morning walk will help to both reinforce your daytime alertness and promote better sleep at night.
“Even on a cloudy day, natural light has a dramatically larger effect on circadian rhythm than artificial indoor lighting,” reports Eric Suni of Sleep Foundation, “To decrease sleep disruptions after the switch to daylight saving time, make a plan for Sunday to go outside, ideally in the morning, and get sun exposure. If you live in a cold climate that makes being outside difficult, open your curtains and sit near a window to take in a meaningful dose of natural light.”
2. Stay off the gadgets.
Our smartphones, tablets and laptops can keep us pretty entertained all throughout the day. The hours leading up to bedtime, however, should be a no-gadget zone. That way, you can reduce the stimulation of your mind and prepare it to relax.
The University of Michigan’s Kara Gavin strongly advises seniors to keep their gadgets and screens out of the bedroom. “From smartphones to TVs to laptops, both what they show you and how their ‘blue’ light influences your brain can interfere with sleep,” she informs.
3. Practice a relaxing evening routine.
Winding down for bedtime is an important daily practice. It can involve such activities as reading, listening to calming music or partaking in gentle stretching exercises. All of these activities signal to the body that it’s time to rest. As well, be sure to avoid caffeine and heavy meals in the evening. Drinking warm, caffeine-free tea, like chamomile or peppermint, on the other hand, can encourage relaxation.
“Relaxation methods, ranging from basic deep breathing to mindfulness meditation, can bring calm to your mind and body and make it easier to smoothly transition into sleep,” writes Suni, “Relaxation methods may also come in handy if you find that you’ve woken up in the middle of the night because of a disrupted sleep schedule.”
4. Invest in a home hospital bed.
Home hospital beds allow individuals to increase sleeping comfort by adjusting bed positioning with proper therapeutic mattress surfaces. To learn all about them, please don’t hesitate to call LifeCare Mobility Solutions at 416-267-9800. You may email us at info@lifecaremobility.ca for fill out the form on our Contact page!
