For many busy caregivers, getting a full eight hours of sleep sounds like a dream. Maybe you’re a restless sleeper, or perhaps your caregiving responsibilities keep you up at night. Here are a few strategies sure to help you enhance your sleep.
Keep the Bedroom at the Right Temperature
Some caregivers may crank up the thermostat during the day to keep their senior loved one comfortable. However, when bedrooms are too warm or too cold, it makes falling asleep more difficult. To maximize your nightly sleep, keep your bedroom between 60 and 67 degrees Fahrenheit.
If you are the primary family caregiver for an elderly loved one and need additional assistance providing high-quality non-medical in-home care, Santa Rosa Home Care Assistance can help. We are a leading home care agency committed to changing the way seniors age.
Create a Healthy Pre-Sleep Routine
To ensure high-quality sleep, establish a healthy pre-sleep routine. For at least an hour before going to sleep, power down all devices. Television screens, smartphones, and tablets emit bright light, which the brain interprets as a sign that it’s daytime. Instead of using devices, create a routine full of soothing, restful activities like taking a bath or meditating. You should also try to avoid stressful thoughts. When you feel anxious, your body releases cortisol, a stress hormone that can keep you up at night.
Consider hiring a professional caregiver if you need a break from your caregiving duties to relax. Santa Rosa 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.
Maintain a Consistent Schedule
You don’t have to follow a traditional sleep schedule, especially if your caregiving responsibilities make it difficult to sleep. However, you should strive to be as consistent as possible and arrange your daily duties to maximize sleep potential. Stick to this schedule on the weekends as well, as it can help you synchronize your internal clock.
Get Some Exercise
Many caregivers have difficulty finding time for exercise in their busy schedules. However, you should try to fit in a few minutes of activity every day. Exercise isn’t just good for the body. It also enhances sleep quality. If you do 30 minutes of cardio in the morning, your body will be tired and relaxed by the time bedtime rolls around. Don’t exercise too late at night, as exercising has immediate energizing effects. Try to exercise in the morning or afternoon. You don’t have to clear an hour out of your daily schedule. Exercising in ten-minute periods throughout the day may be just as effective.
Make sure you’re napping correctly. Short naps of 10 to 30 minutes can boost productivity and energy levels, but longer naps could make you feel lethargic and make it difficult to sleep at night.
Avoid Eating Before You Sleep
Certain late night habits make sleep harder to come by. For example, eating a large meal late at night may prevent restful sleep. Drinking too many liquids is also frowned upon, as it can lead to nighttime bathroom trips.
If you need a break to catch up on sleep, consider hiring a professional caregiver. A Santa Rosa caregiver can help your elderly loved one manage his or her health in a variety of ways. If your loved one needs encouragement to exercise more often, eat healthier foods, or socialize on a regular basis, an in-home caregiver can address these and many other health-related concerns. To hire a dedicated caregiver for your loved one, give Home Care Assistance a call at (707) 843.4368 today.