Fatigue. It hits all of us.
As caregivers, our minds whir with so many things to do and worries to manage that we often have trouble getting to sleep, staying asleep, and waking up rested.
This lack of sleep may not only make us groggy and grumpy during the day, but our concentration, memory, and emotional stability may suffer too. Poor balance and coordination from tiredness may also cause reduced productivity at work, school, and home as well as a higher likelihood of falls and car accidents.
Problematic sleep is also linked to increased obesity, diabetes, memory issues, and heart disease, while chronic sleep deprivation can be a factor in strokes and depression. A poor sleep pattern can also be hard to address, especially for caregivers who may be repeatedly awakened at night to tend to their loved ones’ health emergencies or erratic behavior.
Yet, finding a solution is key for both caregivers and their loved ones. It’s challenging to provide good care when you can’t keep your eyes open.
If you’re struggling, here are some ideas to improve your sleep:
1) Practice “Sleep Hygiene”
Experts recommend that adults get 7-to-9 hours of sleep each night, and they offer varied tips to help you reach that level, such as a) creating a nighttime routine that ends with going to bed at the same time each night; b) eliminating alcohol and caffeine in the evenings; c) turning off phones and computers 1-2 hours before bed; d) only taking daytime naps that are less than 30 minutes long; e) getting 20 minutes of physical exercise each day; f) keeping the bedroom cool and dark; and g) ensuring that your mattress and bedding are comfortable.
2) Consider a Sleep Study
Sometimes sleep apnea or another sleep disorder is at fault, so, if the standard recommendations above don’t help, it may be worth consulting a doctor. Sometimes supplements, such as magnesium, can aid sleep, and doctor-prescribed medication may provide relief for some people.
3) Address Your Stress
If caregiving issues and other worries interfere with your sleep, then stress reduction techniques might be a help. For example, writing in a journal before bed could clear your mind and allow you to relax. Such writing might be a simple list of things to do or a more complex recitation of your problems. Other relaxation ideas include listening to a guided sleep meditation or tensing and releasing your muscles one by one. The latter involves squeezing the muscles in your feet for five to ten seconds, then releasing them for the same amount of time. Then do the same for your lower legs, upper legs, torso, arms, hands, and face. Tensing and releasing muscles can help your body learn to relax those muscles, so you can fall asleep.
Whatever sleep issues you have, they are worth taking the time to improve. A regular good night’s sleep will certainly help you better handle your daily activities and caregiving life. So sleep well tonight!
Thank you for reading, be well, and please share with a friend.
—KK
We are grateful to have been helping caregivers in need for over 10 years thanks to the support of the many generous and caring friends who have helped make a difference in so many lives.
Please consider donating to the Kathi Koll Foundation so you can help make a difference in struggling family caregivers’ lives. Thank you!
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