How We Can Help Seniors Prepare for Daylight Saving Time

Winter is coming and with it the end of Daylight Saving Time. Is your senior loved one ready for the change? The sudden difference in time can have a disconcerting effect on their bodily rhythms. Here's how you can help them adjust.

How Daylight Savings Time Affects the Human Body

Everyday Health explains that everyone's body follows a 24-hour circadian rhythm. This controls the physical, mental, and behavioral changes in the body. It's how we know when to sleep, wake up, eat, and take care of other daily needs. An abrupt time change disturbs that daily routine. Now the body's circadian rhythm doesn't align with the time on the clock. The effect is like experiencing jet lag after a long flight.

That sudden shift in time can affect how much sunshine someone receives and how much sleep they get. A lack of both of these can affect a person's mood and put them at greater risk of seasonal affective disorder (SAD). This is more likely to happen during the fall time change when the naturally shorter and cloudier days of winter are already on their way.

Help Them Gradually Alter Their Bedtime

Seniors in should be encouraged to sleep in for a few extra minutes during the days leading up to the time change. According to the Sleep Foundation, setting their alarm clock so that it rings a few minutes later each day will help make the transition smoother and less abrupt. Adjusting it by 15 minutes every couple of days should be enough.

Encourage Them to Spend More Time Outdoors

Exposure to natural sunlight (especially early in the morning) helps prevent feeling tired during the day and may help your senior sleep better at night. That's because sunlight suppresses the too-early production of melatonin, the hormone that helps them get to sleep at night. By suppressing melatonin with sunlight earlier in the day, a senior's body will respond better to it at night.

Early morning sunshine will help a senior's body adjust to the new time more easily. More sunshine can also help improve their mood and lessen any depression or SAD they may be experiencing.

If they can't get outside every day, the Mayo Clinic suggests using a light box for about half an hour within an hour of waking every morning.

Take Short Naps as Needed

If your elderly loved one is feeling tired or out of sorts after the end of Daylight Saving Time, encourage them to take short naps during the day. The key lies in keeping them short. Anything longer than 20 minutes will just make them feel worse instead of better. They also shouldn't nap too close to bedtime so they'll still be able to get to sleep on time.

Speaking of bedtime...

Consuming caffeine within six hours of their bedtime will interfere with a senior's sleep cycle. They should avoid caffeine-rich drinks and food like coffee, tea (except for most herbal teas), and chocolate before bed. Moderate amounts of these caffeinated products are generally okay in the morning through the early afternoon.

Help Them Relax Before Going to Bed

Reading in a chair, having a quiet conversation, or going for a stroll (especially if the senior has a dog to walk) are all ways to help their body relax and prepare for sleep. It's also important for them to avoid using electronic devices that produce bright light for at least half an hour before bed.

Choosing Compassionate Care for Your Senior Loved One

If you have an elderly loved one living in St. Petersburg, Gulfport, South Pasadena, St. Pete Beach, or Treasure Island, contact us for more information on how we can help make their life more enjoyable and your life easier!