According to the Sleep Foundation, the part of the brain responsible for the circadian rhythm begins to deteriorate with age. As a result, it’s common for seniors to notice changes in the duration and quality of their sleep cycles.
If you’re struggling to get sufficient sleep, what can you do about it? The first step is to figure out what, exactly, is impacting your sleep. Completing a sleep quality scale can help.
From there, you can begin to optimize your sleep environment, and we’re here to help. Read on for our top retirement sleep tips, from limiting light exposure to building a better sleep schedule.
What Is a Sleep Quality Scale?
The National Library of Medicine published an overview of top-rated sleep quality scale options, including the renowned Pittsburgh Sleep Quality Index (PSQI). While their research reveals the limitations of all self-reported sleep quality scales, they can prove helpful for seniors.
If sleep problems are creating significant disruptions or worsening health problems, talk to your doctor about using a sleep quality scale. Here are the reasons why a deeper evaluation of your sleep can help.
Evaluating Sleep Patterns
Most sleep quality scales require you to self-report your observations over a set period of time, typically one month or longer. This allows you to notice patterns regarding:
- Duration
- Latency (how long it takes to fall asleep)
- Efficiency (how rested you feel in comparison to the amount of sleep you get)
- Quality
- Disturbances and wakeful periods
Some sleep quality scales also require data shared by someone who has observed your sleep patterns. If you don’t share your bedroom with anyone, you may need to complete a sleep study.
Identifying Sleep Disorders
Once you’ve evaluated any patterns in your sleeping habits, you may be able to use that data to identify an underlying sleep disorder. Common sleep disorders include:
- Sleep apnea
- Insomnia
- Circadian rhythm disorders
- Restless leg syndrome
Keep in mind that not all seniors who struggle to fall asleep or stay asleep have a specific sleep disorder. Trouble sleeping is a side effect of many different conditions, ranging from anxiety to acid reflux.
Seeking Targeted Treatment
Whether or not your sleep quality scale reveals a specific sleep disorder, you can often use the results to seek targeted treatment. Make sure to talk to your doctor about your results and any other observations you may have about your sleeping habits.
Targeted treatment is often necessary to improve sleep quality. For example, someone with sleep apnea will see the most improvement when using a CPAP machine in addition to general sleep optimization tips.
Senior Living Sleep Solutions to Try
In addition to seeking targeted treatment for any sleep disorders you may have, you can also put some of these retirement wellness tips to use. Here are our top methods for creating an optimal sleep environment to support better sleep quality.
Limit Your Nighttime Light Exposure
How you block (and use) light in your bedroom can support a healthy circadian rhythm. Light is one of the external factors that can signal to our brain when it’s time to sleep and wake.
At night, limit your light exposure by using heavy-duty curtains to prevent outdoor light from shining through your windows. Upon waking in the morning, open your curtains to let in the sun.
Finding Your Optimal Sleep Temperature
Temperature is another factor that can keep you from getting quality sleep. For most people, cooler temperatures are more conducive to a good night’s sleep. Consider lowering your thermostat to 67 before heading to bed.
Alternatively, cold extremities may be keeping you up at night. If poor circulation makes it hard to stay warm, add more blankets to your bed. Avoid sleeping with heating pads on, which could overheat and cause minor burns.
Turning Off the Technology
Your laptop, smartphone, or tablet makes it easy to stay connected and enjoy pastimes like app-based games. However, it’s important to make sure that your technology isn’t the culprit behind your poor sleep.
According to WebMD, the blue light emitted by modern technology can be very disruptive to the natural circadian rhythm. Make sure to turn off your screens at least one hour before bed and opt for a quiet activity like reading.
Keeping Hunger at Bay
Seniors are often surprised to learn that hunger can be a major disrupter of sleep. In some cases, eating a midnight snack is ultimately the better choice for your health!
Better still, you should aim to eat a balanced diet that allows you to meet your nutritional needs and stay full throughout the night. At SummerHouse Vista Shores, our residents can enjoy our homestyle dining program, complete with chef-prepared meals and tableside service. No one in our community has to worry about going to bed hungry.
Getting Into a Sleep Routine
Some retirees struggle to get good sleep because they stop adhering to a routine. As simple as it sounds, going to bed and waking up at the same times every day may bolster your circadian rhythm.
You can take your sleep routine even further by creating a wind-down routine. For some people, that could mean completing a relaxing skincare routine. For others, that could mean reading a chapter of a book.
Managing Stress
Are racing thoughts preventing you from falling asleep or staying asleep? If so, it’s time to work on reducing stress during the day so your mind can rest at night.
One of the best ways to reduce stress is to embrace more fun and excitement. The amenities at SummerHouse Vista Shores range from scheduled activities to health and wellness classes. Something as simple as enjoying an event with friends can brighten your mood and help stress melt away.
Optimize Your Sleep Environment at SummerHouse Vista Shores
If you’re struggling to get good sleep in your retirement years, you’re not alone. Consider completing a sleep quality scale and seek targeted treatment while optimizing your sleep environment with our tips.
At SummerHouse Vista Shores, we make it easy for seniors to take control of their health. Residents can customize their private quarters to create their perfect sleeping environment and enjoy our health-forward amenities during the day. Schedule a tour to see why SummerHouse Vista Shores is a top choice for New Orleans seniors.
