Tips that Can Help Family Caregivers Get Adequate Sleep

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Simple Ways to Get Some Sleep as a Caregiver in Chandler, AZ

A good night’s sleep can have positive effects on mental and physical health in addition to your overall quality of life. As a family caregiver, you should develop a schedule that’s easy to follow and doesn’t disrupt your daily activities or your sleeping patterns. Below are some of the things caregivers can do to get a good night’s sleep. 

Manage Stress

Being a family caregiver can be a challenging role, but it’s important to avoid chronic worrying and panic. Anxiety and stress could dominate your thoughts during the night, making it difficult to get a good night’s rest. Anger, stress, doubt, and other negative emotions could keep you up at night and lead to physical, mental, and emotional exhaustion. Learn how to manage stress by developing healthy habits such as managing your time better, following a nutritious diet, getting regular exercise, and engaging with others socially. 

If you’re feeling overwhelmed by your caregiving responsibilities, you don’t have to manage everything on your own. Seniors can face a variety of age-related challenges. Though some families choose to take on the caregiving duties, there may come a time when they need a trusted elder care provider. Families sometimes need respite from their duties so they can focus on their other responsibilities, and some seniors need around-the-clock assistance that their families are not able to provide. Home Care Assistance is here to help.

Avoid Daytime Napping 

It’s important for family caregivers and their elderly loved ones to avoid daytime napping. If your loved one naps during the day, he or she will likely be up during the night. As a result, you’ll also be up tending to his or her needs during the night instead of getting the rest your body needs. Although you should take breaks during the day, you shouldn’t take naps. If you must take a nap, make sure it occurs in the afternoon and limit it to no more than 20 minutes.

Seniors with Alzheimer’s and other forms of dementia often have trouble sleeping through the night, which can make it difficult for their caregivers to get adequate sleep. Caring for a senior with dementia can be challenging for family caregivers. Luckily, there is dementia care Chandler families can rely on. Professional dementia caregivers help seniors with dementia stay safe and comfortable at home by preventing wandering, providing cognitive stimulation, and assisting with household chores. 

Get Regular Exercise

Family caregivers who are physically active have more energy during the day, which can lower the odds of daytime napping. Regular exercise can also prevent symptoms of insomnia and sleep apnea. When your body gets the exercise it needs, you can increase the amount of time you spend in the deep, restorative stages of sleep at night. Make time to work out at the gym or at home with your loved one. Even a few minutes of physical exercise each day could enhance your quality of sleep. 

Develop a Bedtime Routine

Family caregivers need to have a disturbance-free atmosphere when going to sleep. Turn off all televisions and cell phones. Dim the lights and calm your environment at least an hour or two prior to bedtime. The routine can include taking a warm bath or shower before bed. Also, make sure to avoid eating heavy meals or large snacks before bedtime, and limit the caffeine and alcohol you drink on a regular basis. Although alcohol can help your body fall asleep, it can also increase your risk of restless nights. Developing a bedtime ritual and maintaining healthy habits can lead to a better quality of life

You can boost your long-term effectiveness as a family caregiver by making self-care a priority, and adding a professional caregiver to your support team can help you accomplish that. One of the most challenging tasks of helping an elderly relative age in place safely and comfortably is researching agencies that provide home care service. Chandler families can turn to Home Care Assistance for reliable, high-quality in-home care for aging adults. We offer 24-hour live-in care for seniors who require extensive assistance, and we also offer respite care for family caregivers who need a break from their caregiving duties. For more information about our flexible, customizable home care plans, call one of our compassionate Care Managers today at (480) 448-6215.


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