Sleep Hygiene Tips for Family Caregivers

How Family Caregivers Can Get a Better Night’s Sleep

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As a family caregiver, you need to make sure you get enough high-quality sleep so you have enough energy and strength to take care of your senior loved one. Here are some sleep hygiene tips that can help you enjoy more restorative sleep.

Limit Caffeine Intake

Caffeine is both a central nervous system stimulant and a diuretic. It can raise the heart rate, lead to anxiety, induce sleeplessness, and cause frequent urination. These factors can prevent restful sleep, especially if you consume caffeine late in the day. If you enjoy coffee or tea, consume your last cup early in the afternoon to ensure you’re not kept awake because of the effects of caffeine. 

If you find yourself consuming a lot of caffeine just to keep going, consider hiring a family caregiver to help out so you can rest. Chandler respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed.

Turn Off Electronics

Laptops, tablets, and cellphones emit a certain type of light that can disrupt sleep. Electronics also cause distractions and make it difficult to relax when texting, answering emails, watching videos, and monitoring social media accounts. While it may be difficult to curb your computer and cell phone use, you can enjoy more restful sleep when you disconnect at least an hour or so prior to bedtime. After turning off your electronics, listening to white noise or soothing music may lull you to sleep so you can enjoy hours of recuperative slumber.

Time Your Exercise Correctly

Getting enough exercise is an essential component of a sleep hygiene routine. Exercise releases “feel-good” chemicals such as dopamine and endorphins, which can keep you calm and promote drowsiness at bedtime. While exercise is important for good sleep quality, you shouldn’t exercise too close to bedtime because it can cause excessive stimulation, preventing you from fully relaxing so you can become drowsy. Exercising earlier in the day can also slow your heart rate and lower your core body temperature in the evening, both of which can prepare your body for high-quality sleep at night. 

Many family caregivers don’t prioritize their own wellbeing because of their caregiving responsibilities. If you’re the primary family caregiver for an elderly loved one and need additional assistance providing high-quality elder care, Chandler Home Care Assistance can help. We are a leading home care agency committed to changing the way seniors age.

Keep Cool

When you’re overheated, you may be unable to sleep. Keep your bedroom cool and wear breathable pajamas. If you don’t have central air conditioning, get a window unit to keep the room temperature comfortable. Natural fabrics such as cotton can also keep you cool and wick away moisture from your body when you sweat. You can also use a room fan and open the windows for a fresh breeze. If your bedroom is too hot despite your best attempts, try sleeping on the couch in your living room. Being too warm could disrupt your sleep and drain your energy, reducing your ability to effectively care for your loved one.

Families looking for top-rated Chandler home care service providers can reach out to Home Care Assistance. From respite care to specialized Alzheimer’s, dementia, stroke, and Parkinson’s care, there are many ways we can make life easier for seniors and their loved ones. If your loved one needs assistance with the challenges of aging, reach out to one of our knowledgeable, compassionate Care Managers today at 480.448.6215.