Are you a beach person, or do you prefer the mountains? Whatever you enjoy, spending time outdoors in fresh air and sunlight — even in your backyard or a local park — can benefit more than just your mood.
Fresh air = better sleep?
A study on sleep conducted by researchers at the University of Illinois and published in the journal Preventive Medicine analyzed data from the Centers for Disease Control and Prevention’s Behavioral Risk Factor Surveillance System (BRFSS). For the 255,171 adults included in the analysis, the researchers found a positive association between access to nearby natural amenities (parks, beaches, mountains and similar outdoor spaces) and reported sleep quality. The relationship was especially clear for men and for adults aged 65 and older. Conversely, the study linked poorer sleep to having fewer natural amenities nearby.
The authors suggest that living close to outdoor attractions encourages more physical activity, which is an important factor for good sleep. The findings also indicate that increased exposure to natural environments could help older adults who experience sleep difficulties.
The study’s senior author, Prof. Diana Grigsby-Toussaint, commented that the results “provide an incentive for nursing homes and communities with many retired residents to design buildings with more lighting, create nature trails and dedicated garden spaces, and provide safe outdoor areas that encourage outdoor activity for men and women.”
>> Related: Over the River and Through the Woods to Grandma’s Retirement Community
Senior life tips: why sleep is so important
Older adults generally need about the same amount of sleep as younger adults — up to nine hours per night. Yet among seniors over 65, studies have found that about 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep and often have trouble staying asleep. Age-related changes in sleep patterns, reductions in melatonin production, and other health conditions that accompany aging can contribute to these problems.
Good-quality sleep is critical for older adults for several reasons:
- Seniors who sleep well are less likely to experience depression, memory problems, excessive daytime sleepiness, nighttime falls, or the need for prescription sleep aids.
- During sleep the brain clears metabolic waste; a buildup of these wastes has been linked to neurodegenerative conditions such as Alzheimer’s and Parkinson’s diseases.
- Obstructive sleep apnea, a condition in which breathing repeatedly stops during sleep, raises the risk of high blood pressure, cardiovascular disease, headaches, memory loss, and depression if left untreated.
- Poor or insufficient sleep has also been associated with serious conditions such as diabetes, weight gain, and an increased risk of breast cancer in women.
- Insufficient sleep negatively affects overall quality of life for older adults.
Tips for improving nighttime sleep for seniors
In addition to getting more physical activity outdoors as suggested by the University of Illinois study, here are practical steps seniors can take to improve both the duration and quality of nighttime sleep.
- Limit caffeine, alcohol, and nicotine, especially in the afternoon and evening.
- Avoid heavy, spicy meals and excessive liquids in the hours before bedtime.
- Reduce or eliminate long daytime naps to preserve nighttime sleep drive.
- Seek professional evaluation and treatment for sleep disorders such as insomnia, restless legs syndrome, sleep apnea, or chronic snoring.
- Turn off bright screens (TVs, computers, smartphones) at least an hour before bed, since these devices stimulate the brain and interfere with natural drowsiness.
- Establish a consistent bedtime routine and schedule to cue the body and mind that it’s time to wind down.
- Make the bedroom as dark as possible; consider using a sleep mask, room-darkening curtains, or shades if needed.
- Minimize disruptive sounds; a fan or white-noise machine can help mask intermittent noise.
- If a bed partner snores, encourage them to seek evaluation and treatment — improving their sleep can help both partners’ rest.
>> Related: A Good Night’s Sleep from the National Institute on Aging