A good night’s sleep can be few and far between for all of us, and especially for caregivers. Between getting up to care for your loved one, worrying and ongoing stress, you may not be able to fall asleep or be able to get a full night’s rest. The weight of caregiving can lead to insomnia, but there are a few things you can do in your daily and evening routines to help you get a good night’s sleep and wake up rested.
Four Sleep Tips for Caregivers
Turn off the blue lights
Keep the electronics out of the bedroom. In today’s connected society, this is easier said than done. If you take your phone into the bedroom, sleep with it face down. Don’t use it for internet browsing, emailing or playing games. Let your bedroom be your quiet place to reflect on the day. There are several apps available that focus on mindfulness and helping you relax and get to sleep. A good rule of thumb is to turn off all electronics 30 minutes before you plan to go to sleep.
Skip the nightcap and the coffee
Late meals and drinking caffeinated or alcoholic beverages close to bedtime can affect your ability to fall asleep and stay asleep. Consider drinking a chamomile or lavender tea before bed. There are many caffeine-free herbal teas that you may enjoy before bedtime.
Establish a routine
Retraining your internal clock to go to bed at a particular time and keeping this routine can be beneficial to more restful sleep.
Consider taking a short nap when your loved one naps. A 20-minute nap during the day can give you the energy and rejuvenation for the rest of the afternoon and evening.
Try 4-7-8 Breathing
This simple technique is also called the Relaxing Breath and takes no time at all to learn. It can lead to some pretty magical results on a sleepless night. Try it out:
You can read more about the technique here: 4-7-8 Breathing
A good night’s sleep is one of our most basic needs, and ongoing sleeplessness can lead to many health issues. Take the time to evaluate your sleeping pattern and ways to ensure you are getting a restful night’s sleep.