An alarm clock is pictured. March 13-19 is Sleep Awareness Week, according to the National Sleep Foundation. This week celebrates sleep health and encourages the public to prioritize sleep to improve health and well-being. (Unsplash stock photo)

MARQUETTE — March 13-19 is Sleep Awareness Week, according to the National Sleep Foundation. This week celebrates sleep health and encourages the public to prioritize sleep to improve health and well-being.

“Sleep is something that people often don’t think about in terms of how it impacts the rest of their day,” American Association of Retired Persons Michigan Kimberley Bishop said during a webinar put on by AARP on March 2 titled “Learn a latte: how to get a good night’s sleep.”

Bishop was joined by Angela Shepherd of Region 2 Area Agency on Aging for the webinar. The two discussed several topics relating to healthy sleep for senior citizens. Most older adults need seven to nine hours of sleep a night, they said. They stressed it is more important to focus on the quality of sleep, rather than the quantity of sleep.

The first topic they discussed were things that can interfere with sleep. These include: medical conditions, pain or other discomforts, bathroom visits, neurological disorders (such as restless leg syndrome, Parkinson’s disease and Alzheimer’s), obesity, depression and anxiety.

Medications can also interfere with sleep. “If you’re concerned about a medication you’re taking and you feel like it might be causing you some insomnia, talk to your doctor or pharmacist about that to see if maybe there are some other options. Also, it’s important to know about the medication you’re taking, reading the information that comes along with it and seeing what side effects there are,” Shepherd said.

Then, they went on to talk about sleep hygiene. What does sleep hygiene mean? Sleep hygiene are behaviors that promote a good sleep on a regular basis. There are a number of ways to practice good sleep hygiene. These include: trying as best as you can to be consistant, go to bed at the same time and get up at the same time every day. It’s tempting to sleep or stay in bed for a long time on a day off, but it will help you in the long run to keep a consistant sleep schedule. Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature. Some people find it helpful to use black out shades and a white noise machine. Weighted blankets may also be handy to help calm and relax the body. Weighted blankets come in different sizes and weights. For those interested, experiment with different options to find what works best for you.

Taking away electronic devices an hour before bed can help your brain get ready to fall asleep a little easier. Try to avoid large meals before bedtime, and stay away from foods that will give you heartburn close to bedtime to help keep your digestive system calm. Also, avoid caffeine and alcohol before bed, as these can effect sleep patterns. Being physically active or getting outside in to the fresh air during the day may also help you fall asleep faster and easier.

Some people find that relaxing their bodies puts them to sleep. According to the National Institute on Aging’s website, one way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed. Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head.

“If you’re not sleeping well, you’re going to be at a higher risk for falls and accidents,” Shepherd said. She recommends keeping a phone by the bed in case of emergencies, and keeping a nightlight on during the night in the event you do have to get up in the middle of the night. Another way to stay safe is making sure things like rugs, cords and furniture are out of the way of your path. As always, never smoke in bed, as this is an extreme fire hazard. The National Institute on Aging website recommends attaching grab bars in the bathroom and placing a gate across stairs at night to help prevent falls.

Daylight Saving Time, starting this Sunday, can hinder sleep schedules for some. To help your body through the time change, Shepherd recommends trying to go to bed 15 minutes early each day a few days prior to Sunday to get your body slowly adjusted to the time change. She also recommends trying not to jam pack your schedule too much for a few days after the time change. “Give yourself a little bit of time to adjust and get used to that hour difference,” Shepherd said.

So when should you talk to your doctor about sleep issues? Shepherd said if you’re experiencing insomnia on a regular basis, if you’re waking up in the morning not feeling refreshed and rested and it’s an ongoing issue, or really any time you’re concerned about sleep, it’s time to see the doctor.