Dear caregiver, get more sleep.
Getting more sleep when you are a caregiver is hard.
There is no doubt about it.
However, taking care of yourself as a caregiver is crucial if you are going to provide the very best care to your loved ones.
A good night’s sleep helps to reduce that stress.
In today’s post, I will give you some pointers on how you can get some more sleep so you can be in tip-top shape to take care of your loved ones.
How to get more sleep when you are a caregiver.
This is always a hard one when you are a caregiver but with a little bit of planning, it can be done.
Going to bed early requires intention.
This means, you might have to cut out Netflix shows during the week. The good news is that you could catch up on these on the weekend.
Going to bed early will require that dinner is also ready earlier on in the evening.
You can prepare for this by prepping your dinner-time meals the day before.
Dinner prep the day before could be as simple as taking out the chicken from the freezer and thawing it out in the fridge.
Putting plans in place this way make for a smoother evening and increases the likelihood that you will get to bed early.
2-Remove electronic devices from your bedroom
Electronic devices disrupt our sleep.
Yet 99% of respondents in a research study reported that they use an electronic device an hour before they go to bed.
Using electronic devices right before bed does two major things.
- It delays your body’s internal clock-your circadian rhythm. Your internal clock gets “confused” because you are giving it information that there is still “light” when it is in fact night and you should be falling asleep.
- As a result of the above point, melatonin, a hormone in your body which induces sleep is not produced and you have trouble falling asleep.
This is why putting your cell phones, tablets and television away at least an hour before you go to bed is helpful if you want to fall asleep.
If you are a big reader and tend to read your books on your electronic device, an alternative might be that you read a regular book under a soft reading lamp.
3-Develop a night-time routine
Developing a night-time routine before you go to bed is another way to prepare your body to get a good night’s sleep.
Here are a few ideas for creating a bed-time routine.
- Turn off all electronic devices.
- Spend 10 to 15 minutes laying out clothes for you and your loved ones for the following day.
- Ask your loved one(s) if they need anything as you wind down for the night. Telling people you are winding down for the night sets the tone and expectation that the day is ending. This is helpful if you want to get more sleep.
- Wash your face
- Brush your teeth
- Put on your pajamas
- Turn off all lights except for night lights to help your loved ones stay safe if they wake up at night
- Use soft lighting in your bedroom especially if you need to read
Creating a simple night time routine and performing that regularly, tells your brain that you are ready to go to sleep.
And this means you will rest better.
Did you find this post helpful?
Consider sharing it with someone else who is looking to improve their sleep patterns as a caregiver.