by Cynthia Germain
Changing the clocks is easy enough. Getting our bodies to follow along can be a whole other thing.
With the end of daylight saving time, we gained an hour on the clock. Whether that translated into another hour of sleep is a different question. You might find yourself ready for bed earlier in the evening or wide awake before you have any intention of starting your day.
That’s because our bodies follow an internal clock that helps regulate when we feel sleepy and when we feel alert. Changing the time on the kitchen clock doesn’t immediately reset that rhythm. While falling back is generally less disruptive than springing forward, it can still leave our sleep feeling a little off.
It’s a good opportunity to talk about something we all know matters, but don’t always give enough attention: a good night’s sleep.
Most of us recognize the difference between a rested morning and one that requires a second cup of coffee before we’re ready for the day. But sleep does much more than help us feel less tired. It supports memory, concentration, emotional well-being, and our body’s ability to fight infection. It also plays a role in heart health and blood sugar regulation.
As we get older, these benefits have very practical meaning. Being alert helps us drive safely, make decisions, manage daily responsibilities, and enjoy time with other people. Insufficient sleep can make those activities harder, and in older adults it may also contribute to a greater risk of falls and social isolation.
Yet getting older can make restful sleep more difficult. Sleep often becomes lighter, and we may wake more frequently. Pain, medications, health conditions, and sleep disorders can add to the challenge. The National Institute on Aging recommends about seven to nine hours each night for older adults. Not an easy task for some.
So what can help? A few everyday habits are worth considering:
- Give your days a steady rhythm. Try to go to bed and get up at roughly the same time each day. A predictable schedule gives your body consistent signals about when to be awake and when to wind down.
- Make room for daylight and movement. Spend some time outdoors during daylight hours when possible, and include physical activity that fits your abilities. As Door County heads into shorter days, it can take a little more intention to make both part of the day, but worth the effort.
- Watch the afternoon coffee and the evening nightcap. Caffeine can interfere with sleep long after the cup is empty. Alcohol may make you feel sleepy initially, but too much can lead to lighter, more interrupted sleep later in the night.
- Give yourself a quieter landing at bedtime. Reading, listening to calming music, or following another relaxing routine can help you settle down. Consider putting away the phone and turning off the television at least 30 minutes before bed.
- Pay attention to naps. If you’re having trouble sleeping at night, a late-afternoon or evening nap may feel good but could be part of the problem. Take note of the days you nap and whether your daytime sleep is affecting your nighttime rest.
- Make your bedroom comfortable. A quiet room, a comfortable temperature, and less light can help create an environment that supports sleep.
And if sleep continues to be a struggle, bring it up with your health care provider. Persistent trouble falling or staying asleep, loud snoring or gasping, or significant daytime sleepiness deserve attention. Sleep problems can have treatable causes.
There’s no need to turn bedtime into another project or judge yourself over an occasional restless night. Start with one habit that seems manageable and give it some consistency.
We’ve adjusted our clocks. Perhaps this is a good time to give our rest a little attention, too.
Enjoying our blog? Support our mission by helping to turn ideas into action. Your donation to Do Good Door County supports programs and collaborations that reduce isolation, strengthen connection, and help make communities in Door County more livable for all.