Family caregivers generally have long days that might include running errands, preparing meals, getting their children off to school, and completing daily chores. Taking on these duties can be exhausting, which is why they need to get plenty of rest each night. Good sleep hygiene can boost a caregiver’s health and prevent burnout. Below are tips to help family caregivers sleep better.
Even though your elderly loved one may take a nap during the day, you should avoid naps when possible. Instead of resting, do something engaging, such as crafting, working on a business project, or gardening. Your body typically needs between eight and ten hours of sleep each night and no more. If you take a nap during the day, it could negatively affect your sleeping habits at night, increasing the odds of sleep fragmentation. As a result, you could experience sleep deprivation and disrupt your caregiving abilities.
Limit Caffeine Intake
Drinking coffee could lead to indigestion and other problems that disrupt sleeping habits. If you choose to consume caffeinated beverages, limit your intake and avoid them at least two hours before bedtime. Caffeine consumption can fragment sleep or disrupt sleep initiation. It’s best to drink caffeine when you wake up or any other time before noon. Keep in mind that while coffee is the most well-known source of caffeine, some teas and sodas also contain caffeine and could impact your sleep hygiene.
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. Philadelphia 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.
Stay Physically Active
Exercising can promote continuous sleep for family caregivers and keep them in good shape. Rest also boosts the immune system, allowing your body to use sleep to restore itself. As a result, you can lower your odds of illnesses and prevent various accidents, which can enhance the type of care you provide to your parent while boosting your wellbeing. For the best sleep hygiene, try to exercise in the early afternoon. Rigorous physical activity can increase the circulation of endorphins throughout the body and keep you energized. If you work out close to your bedtime, it may be difficult to fall asleep.
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 in-home care, Home Care Assistance can help. We are a leading home care agency committed to changing the way seniors age.
Develop a Bedtime Routine
Before going to sleep at night, make sure all your caregiving duties are finished for the day, which might include getting your loved one ready for bed. To boost your sleep hygiene, you should have quiet time before going to bed so you can meditate or relax your mind and body by lying in a comfortable bed. You should also dim the lights and turn off all background noises. However, if listening to soft music relaxes your body and helps you fall asleep, keep the audio on at a low volume. Keep the room at a comfortable temperature to prevent restless nights.
Families who need help caring for senior loved ones can turn to Home Care Assistance, a leading provider of Philadelphia elderly home care. Services available in our customizable care plans include meal prep, mental and social stimulation, assistance with personal hygiene tasks, and much more. Schedule a free in-home consultation by giving us a call today at (215) 645-4663.