July is here! The flipping of the calendar makes official that the summertime is now in full swing. Just take a look at the beautiful sunshine creating all the warmth in Toronto these days. Don’t you just love the summer? It offers us all so many more opportunities to enjoy the great outdoors. For many Canadians, however, the summer does have its downfalls. Older adults contend that they mainly come at night.
Quality sleep is essential for maintaining physical and mental health. However, many seniors find themselves tossing and turning more during the summer months. What can be done to manage the most notorious summertime sleep issues?
Wear lightweight, breathable clothing.
The older we get, the harder it is for our bodies to regulate temperature. As a result, the hot summer months can cause seniors to experience overheating or night sweats that disrupt their sleep. Some homes may not have central cooling. Nevertheless, air conditioning isn’t always enough to keep comfortable at night.
Firstly, utilize lightweight, breathable bedding made from cotton or bamboo to stay cool. The same goes for your pyjamas. It’s also wise to keep the bedroom cool with fans and blackout curtains. You may also want to try sleeping with a cold compress. As well, a cooling mattress pad or bed with a ventilated mattress surface can provide relief.
Invest in blackout curtains.
Is the sunlight waking you up too early? We just pointed out that blackout curtains can help to keep your bedroom cooler at night. Generally made with foam-backed, opaque fabric, these curtains are used to black out light and therefore, heat. Blackout curtains help because the longer daylight hours, during the summer, can interfere with circadian rhythms. This is especially true for seniors who are already prone to irregular sleep cycles.
When sunlight streams into bedrooms early in the morning or late in the evening, it can make it harder to fall and stay asleep. By investing in blackout curtains or eye masks, you block excess light. To help you sleep during the warm summer, you should also keep a consistent bedtime and wake-up time. Doing so will also help to regulate the body’s internal clock.
Stay hydrated.
Have you been experiencing any dehydration-related discomfort? Dehydration is more common in seniors. Not surprisingly, it can worsen at night during hot weather. As Lucy Bryan of Sleep Foundation reveals, “when you go to bed without enough fluid in your body, you increase your risk of experiencing physical symptoms that make it harder to fall asleep and stay asleep, including dry mouth and feelings of thirst, headaches and muscle cramps.”
Drink plenty of water throughout the day. However, be sure to reduce fluid intake an hour before bed. This will help to minimize nighttime trips to the washroom. As well, include hydrating foods like cucumber, watermelon and berries in your evening meals. “Going to bed dehydrated could possibly result in a feedback loop in which low water levels compromise sleep and poor sleep intensifies dehydration,” informs Bryan, “On the other hand, getting plenty of water throughout the day appears to support healthy sleep.”
Enjoy the comfort of a home hospital bed.
Home hospital beds allow individuals to increase sleeping comfort by adjusting bed positioning with proper therapeutic mattress surfaces. Home hospital beds are perfect for individuals who have hard times getting in and out of bed, sleeping issues or insomnia or are bedridden. To learn more, please don’t hesitate to call LifeCare Mobility Solutions at 416-267-9800 or email us at info@lifecaremobility.ca. You may also contact us by filling out the form on our Contact page!
