Sleep problems in older adults are extremely common. Sleeplessness can be caused by everything from chronic pain and medication side effects to reduced activity levels and the natural changes an ageing body clock brings. According to the British Geriatrics Society, up to 75% of adults over 65 experience some form of sleep disturbance. But it will come as no surprise that the lighter spring and summer evenings can make things noticeably worse. As West Sussex and South Coast home care service providers, we know how seasonal changes affect our clients’ sleep patterns. But we also know how to help!
Why the Longer Days Make Such a Difference
The body has a built-in 24-hour clock, the circadian rhythm. This is controlled by a small area in the brain that responds to light. When daylight is still streaming through the windows at 8:00 or 9:00 p.m., the brain interprets that as a signal to stay alert. It delays the release of the sleep hormone, melatonin.
Melatonin production generally reduces as we age, making the sleep signal weaker even under ordinary circumstances. So, combine this with a seasonal shift in light levels, and it’s easier to understand why so many older adults’ sleep problems are exacerbated in Spring.
What Poor Sleep Actually Does
Sleep problems in older adults aren’t just about tiredness the next day. As we age, the effects tend to be more significant. Fatigue increases the risk of falls, one of the most serious concerns for elderly adults. Poor sleep can also cause confusion and disorientation, which may look like a sudden change in someone’s condition when it’s largely a sleep issue.
It can also affect your mental well-being, causing conditions such as depression and anxiety.
There’s also a self-reinforcing cycle worth knowing about. Someone sleeping badly at night is more likely to doze heavily in the afternoon, which then makes it harder to feel genuinely sleepy come bedtime. Recognising this pattern matters because it changes how you approach the evening.
What Actually Helps
Close the curtains earlier than you think. Blackout blinds or curtains in the bedroom are the most effective environmental change you can make, but draw them before the evening wind-down begins, not just at bedtime. If daylight is still coming in at 7:00 p.m. while someone is sitting in the living room, the brain is still receiving wakefulness signals.
Switch to warm, low lighting in the evening. Bright overhead lights keep the brain alert. Using a lamp with a warm bulb from around 7:00 pm onwards is a simple but effective change. Avoid tablets and phones close to bedtime, because the blue light they emit is particularly effective at suppressing melatonin.
Keep the bedtime routine consistent. A warm drink and some calm time before getting ready for bed acts as a cue that sleep is approaching. The body clock responds well to repetition.
Encourage morning light instead. Getting outside, or sitting by a window after breakfast, helps anchor the body clock and can make it easier to feel appropriately sleepy later.
How Home Care Can Help
A settled, consistent evening routine isn’t always something someone can manage alone. Care Professionals visiting in the evening can support the full wind-down process. They can close the curtains at the right time, prepare a warm drink, and provide calm, reassuring company at the part of the day many people find hardest. For people living alone, that presence is helpful in allaying anxiety at bedtime, one of the things that keeps people awake the most.
For those who wake in the night feeling unsettled, overnight care can be genuinely life-changing. This is not just for the person being supported, but for the family members who would otherwise worry through the small hours.
If lighter evenings are affecting someone you care for, please don’t put it down to simply getting older. It’s a real issue as the seasons change. However, with the right support, it can be improved.
We tailor our West Sussex and South Coast home care services to each client. They’re regularly reviewed and flexible, so that every person gets the help they need, when they need it. Please, get in touch for a no-obligation home care assessment. Find out how we can help you get a great night’s sleep!
