Arizona’s temperatures can range from summertime highs well into the 100s and lows in the 40s in the winter in the Sonoran Desert area, including Phoenix and Tucson. Generally, nighttime lows are about 25 to 30 degrees cooler than daytime highs. It is important for seniors living in desert climates to understand how cooler temperatures are better for healthy sleep habits.
Contact Haven Health today to learn about our senior services in Arizona.
Importance of Sleep for Seniors in Desert Climates
Our sleep patterns change as we get older. Seniors can:
- Wake up several times throughout the night to urinate
- Wake up too early after sleeping a short time
- Have problems going to sleep in the evenings
- Feel tired during the day and want to nap
Insufficient sleep can cause all sorts of problems for seniors, including:
- Lowered immune system response
- Increased risk of getting sick
- Increased risk of depression, anxiety, and other mental health disorders
- Increased risk of diabetes, heart disease, obesity, and hypertension
- Cognitive issues that make it difficult to think, focus, and make decisions
- Memory problems
- Mood swings and irritability
However, with plenty of sleep, all of these issues are drastically reduced.
How Desert Climate Affects Sleep Patterns in the Elderly
Temperature plays a vital role in the sleep patterns of the elderly. People usually sleep more deeply in cooler environments. So, during the fall, winter, and spring months, when temperatures are much cooler, seniors get more restful sleep in Arizona’s desert climate.
Most seniors sleep best when the temperature ranges from 67 to 74 degrees. As temperatures increase, they can find it more difficult to fall asleep and get sufficient restful sleep. So, keeping cool when sleeping is essential to avoiding disruptions to sleep patterns.
Tips for Creating a Cool and Comfortable Sleep Environment
Even when the temperatures outdoors are in the 90s or 100s, it is important to create a cool and comfortable sleep environment indoors using these sleep tips for seniors:
- Use fans and air conditioning: To create a cooler sleep environment, use fans and turn down the AC a few degrees. You may need to experiment to find your personal sleep temperature.
- Disengage from electronics before bedtime: Turn off the TV and stay off other electronic devices at least an hour or two before bedtime. This will help the brain to start to relax. Instead, read a book or listen to an audiobook.
- Stop drinking water a few hours before bedtime: If you wake up several times to use the bathroom at night, it is best to stop fluid intake at least two hours before bed.
- Use breathable materials: Ensure pajamas and bedding are made from breathable materials to help keep you cooler.
- Use a cooling blanket: If you need covers, use a cooling blanket to help stay cool.
- Use pink noise: Some seniors sleep better with pink noise, like rain sounds.
Best Types of Bedding and Mattresses for Seniors in Hot Climates
Seniors should use breathable materials for their bedding and mattresses. If you have a memory foam mattress, this can make you feel hotter when you sleep. Getting a cooling mattress topper is an easy solution without replacing the mattress. A cooling blanket, sheets, pillowcases, and pillows are also beneficial.
Hydration Tips for Better Sleep in Arid Regions
There are several things you can do during the day to remain hydrated and get better sleep, such as:
- Drink water regularly throughout the day, but stop intake a few hours before bed
- Eat fruits and vegetables with higher water content, like carrots, spinach, and melons
- Reduce alcohol and caffeine intake as they increase the amount of water released from the body
The Role of Diet in Promoting Healthy Sleep for Seniors
Diet plays a vital role in promoting elderly sleep health for seniors of all ages. It is recommended to eat a well-balanced, healthy diet with set meal and snack times throughout the day. Research has been conducted that shows having set meal times results in better sleep. Eating certain foods can also help improve sleep, like:
- Berries
- Cherries
- Dairy products
- Fatty (healthy) fish
- Fiber-rich foods
- Poultry products
- Kiwi
Managing Sleep Disorders Common Among Seniors in Desert Areas
One of the more effective ways to manage sleep disorders in seniors is to address the underlying issues. For example, if you are getting up to urinate frequently, review what you are drinking before bedtime. If you are consuming alcohol or caffeinated beverages, these could be the culprit.
Other elderly sleep health tips to help manage other conditions are:
- Eat smaller meals at dinner and larger meals at lunch
- Avoid exercising at least three hours before bedtime
- Establish set times to go to bed and wake up
- Avoid napping during the day
- Discontinue electronic device use at least one hour before bed
- Use body pillows and wedges to address body aches and pains
- Take stimulant prescriptions in the morning, not at night
How To Establish a Consistent Sleep Routine for Elderly Individuals
The easiest way to establish a consistent sleep routine is to decide when you want to go to bed and when you want to get up. Keep in mind that the recommended healthy sleep for seniors is between seven and nine hours. So, if you go to bed at 10 p.m., you should get up between 5 a.m. and 7 a.m. You should also follow the other tips previously mentioned.
The Role of Skilled Nursing Facilities in Supporting Healthy Sleep Habits
Skilled nursing facilities help support healthy sleep habits with personalized care plans that include:
- Healthy-balanced meals
- Set bedtimes and waking times
- Daily exercise and fitness
- Cool nighttime environments
- Ensuring patients get plenty of water throughout the day
- Providing relaxing activities before bedtime
- Helping patients address sleep issues while in their care for other reasons
Why Choosing Haven Health Can Enhance Sleep Quality for Seniors
Haven Health helps our senior residents sleep better by addressing any sleep-related issues. We work with our residents one-on-one to determine the underlying causes of their sleep disturbances. Next, we help them develop better habits for improved sleep quality while helping them maintain their independence.
Related: Vision and Hearing Care Tips for the Elderly
Tips for Caregivers To Help Seniors Achieve Better Sleep
Some tips for caregivers to help seniors in their care achieve better sleep are:
- Establish structured routines
- Don’t let seniors take naps
- Reduce caffeine and alcohol intake
- Help create a cool nighttime environment
- Ensure they exercise daily
- Help them remain hydrated
- Help create healthy meal plans
Find Skilled Nursing and Assisted Living Facilities in Arizona
At Haven Health, you can easily find nursing facilities and assisted living facilities in Arizona. We offer a wide range of services to help seniors lead active and productive lives while maintaining their independence.
Contact Haven Health today for further information about our facilities.
Sources:
A Good Night’s Sleep. (2020).
Jansen, E. (2024). What’s the Best Diet for Healthy Sleep? A nutritional Epidemiologist Explains What Food Choices Will Help You Get More Restful Z’s.
Phoenix Weather. (2024).