Senior care experts are recommending that people maintain a regular sleep schedule as we head into the summer months, in order to reduce the risk of developing dementia. Lee Cartwright, who manages Mobility Solutions Direct, has warned that the longer daylight hours typical of this season could potentially disrupt our body's circadian rhythm.
He further explained that this could lead to a suppression of melatonin production, which in turn can result in irregular sleep patterns that pose a significant threat to our health. A study published in the Neurology journal found that individuals with inconsistent sleep patterns were at an increased risk of not only dementia, but also depression and cardiovascular disease.
Why poor sleep can lead to dementia
Explaining why poor sleep can heighten the risk of dementia, Lee said: "As the days become longer in summer, many people will enjoy the extended daylight hours and warmer temperatures. However, it is estimated that extended daylight in the evening can shift our circadian rhythm about two hours later per day.
"Moreover, longer daylight can delay the production of melatonin, the hormone that induces sleep, making it harder to fall asleep at the usual time. This often results in later bedtimes and irregular sleep patterns.
"The warmer summer temperatures can also impact sleep quality. Hot nights can make sleeping uncomfortable, leading to us waking up frequently. This combination can greatly disrupt regular sleep routines.
Beast from the East is coming back as Britain set to be blasted by snow"But having an irregular sleep pattern can lower our cognitive function which has been shown to increase the risk of dementia as sleep helps to keep our brains free of toxins that can otherwise affect our mental and physical health. Given the potential impact irregular sleep in the summer can have, it is essential to prioritise sleep."
Getting better sleep in the heat
Keep your bedroom cool: Lee said: “During the day, keep the curtains or blinds drawn to block out the sun. Close the windows on the sun-facing side of your home to prevent hot air from entering. Before going to bed, open all the windows but keep the curtains closed to allow a breeze to flow through without bringing in light that will keep you up.”
Maintain your routine: “Longer days and warmer weather will tempt you to stay up for longer but it's important not to. Such changes can interfere with your sleep. Stick to your usual bedtime and routines, and continue with your normal pre-bedtime activities to maintain sleep hygiene.”
Don’t nap: “Warm weather forces our bodies to use more energy to maintain a stable temperature, while longer days will disrupt our circadian rhythm leaving us feeling slugging during the day. However, if your sleep is disrupted at night, it’s best to avoid daytime naps. In hot weather, that sense of drowsiness is valuable, so try to reserve it for your nighttime rest.”
Use thin sheets: “Use lighter bedding but keep covers nearby. Thin cotton sheets are great for absorbing sweat. No matter how warm your bedroom is, your body temperature will naturally drop during the night, which is why you might wake up feeling cold.”
Have a cool shower: “Taking a cold shower before sleeping can improve sleep quality. A cold shower helps to decrease your body temperature which promotes relaxation and assists in achieving faster sleep onset. Alternatively, you can even chill socks in the fridge and wear them before bed. Cooling your feet can help lower the overall temperature of your body and skin, resulting in better sleep.”
Stay hydrated: “Ensure you stay hydrated by drinking cold water throughout the day. However, don’t drink excessive amounts of water right before bedtime. While you won’t want to wake up thirsty, drinking too much water before bed can lead to frequent toilet breaks, disrupting your sleep cycle.”
Limit your alcohol: “Limit how much alcohol you drink, especially in hot weather when people tend to drink more. While alcohol may initially aid in falling asleep, it tends to disrupt sleep later on, leading to early morning awakenings and overall poorer sleep quality.”