Why a Dark Sleep Environment Boosts Senior Health
Our frequency of self-reported sleep problems increases with age. About 63% of individuals ages 60 and over will consult a general physician due to sleep problems. The proportion rises to 67% if individuals live in a long-term care residence.
Elderly people are also at a greater risk of nocturnal awakenings and sleep fragmentation. Without proper sleep, you may note raised blood pressure, depression symptoms, and other issues.
Improving your sleep environment by darkening the room can make all the difference. Need better sleep tips for seniors? Read on to learn more about darkness and seniors' health!
Darkness and Seniors' Health
Light can affect our ability to fall and stay asleep. Our bodies follow daily patterns of sunlight and darkness. Unfortunately, artificial light can affect our:
- Circadian rhythm
- Sleep cycles
- Melatonin production
Recognizing the importance of sleep environment can help you make changes to ensure you get the rest you need. Here are a few connections between darkness and seniors' health.
Circadian Rhythms
Your circadian rhythm is a 24-hour internal clock. It coordinates multiple bodily functions, including sleep.
Though controlled by a part of the brain called the circadian pacemaker, your circadian rhythm is partially influenced by light exposure. When you see light, the brain sends signals throughout the body. Certain systems are activated based on the time of day.
When you're exposed to natural light, your circadian rhythm aligns with sunrise and sunset. You'll stay awake during the day and sleep when it's dark.
Electricity, however, can provide additional light sources that confuse your brain's circadian pacemaker. Poorly timed or excessive exposure to artificial light can throw your sleep schedule off. It could worsen other systems, causing:
- Weight gain
- Metabolism
- Cardiovascular problems
- Mood regulation and mental health issues
Melatonin Production
Your body produces the hormone melatonin, which plays a role in:
- Supporting better sleep
- Reducing symptoms of seasonal depression
- Increasing levels of human growth hormone
- Promoting eye health
The pineal gland in our brain responds to darkness by initiating melatonin production. Light exposure, however, can slow or halt production.
Rising melatonin levels can increase drowsiness, allowing the hormone to facilitate sleep. Daily melatonin production can help normalize your circadian rhythm. It helps you maintain a stable sleep-wake schedule.
Sleeping in a dark room can better regulate your melatonin production, improving your quality of sleep. Your body's natural sleep-wake cycle will become synchronized. In addition to improving your overall health, getting enough sleep may prolong your life.
Melatonin has antioxidant and anti-inflammatory properties. It could protect your cells from oxidative damage associated with age-related pathologies. These include cardiovascular and neurodegenerative disorders.
Chronic inflammation increases with aging. It's associated with many age-related diseases. Improving melatonin production could help reduce your risk of serious health conditions.
If you're having trouble falling and staying asleep, consult a doctor. They may recommend you take melatonin supplements to help regulate your sleep cycles.
Sleep Cycles
During a sleep period, you may go through four to six sleep cycles. Each can last between 70 and 120 minutes. The different sleep stages include:
- Stage 1/N1: one to seven minutes
- Stage 2/N2: 10 to 25 minutes
- Stage 3/N3/deep sleep: 20 to 40 minutes
- Stage 4/REM Sleep: 10 to 60 minutes
Light exposure while you sleep can hinder your ability to transition between cycles. This can reduce your quality of sleep.
Excessive light exposure may repeatedly wake you, interrupting your sleep cycle. This can keep you from reaching a deeper, more restorative sleep.
Better Sleep Tips for Seniors
Improving your sleep environment and establishing a routine can help you get more restorative sleep. Here are a few tips for creating a restful sleep space.
Establish a Schedule
Go to bed at the same time each night and wake up at the same time each morning. Following a routine can benefit your circadian rhythm. You'll have an easier time falling asleep.
Consider exercising during the day to work off excess energy. You can explore your senior living community's wellness program for classes.
If you wake up to use the bathroom at night, light a path. Make sure the floor is free of tripping hazards, including cords and rugs.
Sleep in Darkness
For the best possible sleep, it helps to darken your environment. Pitch darkness can minimize distractions and disruptions. Remember, light can interfere with your sleep cycle and cause fragmented sleep.
Closing your eyes isn't always enough. Light through your eyelids can suppress melatonin.
Low levels of ambient light can contribute to eye strain, which can cause tiredness, soreness, or discomfort in the eyes.
Keeping the lights on while you sleep will affect your circadian regulation of metabolism. This can increase your risk of weight gain, even if your sleep remains interrupted. In one study, women who slept with the TV or lights on were more likely to gain 10 or more pounds, even with diet and exercise.
Purchase blackout curtains to block external light. As you get ready for bed, dim the lights. Use a low-power lamp to transition toward pitch darkness. Choose warm color temperatures to help your mind and body relax before bed.
Remove technology from your bedroom. Screen time before bed will keep your mind stimulated. The light will disrupt your circadian timing and melatonin production.
Remember, your eyelids can't block excess light. Consider wearing an eye mask before bed.
Creating a Restful Sleep Space
To start enhancing senior wellness through sleep, reconsider your environment. You can create a more restful sleep space by:
- Installing a solid-core door to block noise and light
- Unplugging electronic devices
- Avoiding artificial light sources (nightlights, clocks, etc.)
- Using weather stripping around windows and doors
- Adjusting the room's temperature
- Playing relaxing music
- Upgrading your mattress and bedding
Consider moving into a senior living community. Finding a comfortable, modern apartment home can help you fall and stay asleep.
Improve Your Sleep Environment Today
Adjusting your sleep environment and blocking out excess light may improve your ability to get a restful night's sleep. Apply these better sleep tips for seniors to rest easy.
Remember, moving to a comfortable senior living community can make a difference. Discover Raincross at Riverside, which offers an integrative approach to wellness through holistic practices and exclusive programs.
Don't just live; thrive through our on-site amenities and services. Contact us to schedule a tour.