Ever laid awake at night worrying – or simply thinking too much? If you’re a caregiver for a senior loved one, this may sound like your regular nightly routine. It’s not uncommon for caregivers to lie awake at night, either worrying or being jolted awake by their loved one’s needs. This can lead to a lot of coffee the next morning and catnaps throughout the day to desperately try and get some rest.
“Unfortunately, chronic sleep deprivation can cause serious problems,” says Chrissy Ross, Executive Director of Bridges® by EPOCH at Mashpee. “Not getting enough sleep has been linked to weight gain, heightened blood pressure, increased risk of diabetes, and increased chances of memory issues like dementia.”
It’s hard enough to sleep as a caregiver, but now that we’re in the middle of a summertime heatwave, it’s even more difficult to get a good night’s sleep.
“Our bodies aren’t designed to sleep in the heat,” says Chrissy. “Generally, our body’s core temperature needs to drop in order for us to fall asleep at night. The drop in core temperature slows down your metabolism, causes the release of melatonin and signals your brain that it’s time to go to bed.”
However, if you’re overheating at night, it’s harder to fall asleep – and stay asleep. Some studies show that sleeping in a hot room causes more frequent awakenings and disrupts REM sleep. Pair that with the “worry brain” that occurs naturally as a caregiver, and presto, you’ve got a perfect recipe for sleepless nights.
“We all know that we need to get seven to eight hours per night to feel rested and reap all the benefits that sleep provides, but most of us would say we have poor sleep regularly,” says Chrissy. “It’s essential for caregivers to maintain good sleep hygiene and take care of their bodies so they can sleep enough to maintain their health, happiness and sanity. If you’re well-rested, it’s a lot easier to be a great caregiver.”
Fortunately, there are things that caregivers can do easily in order to ensure a better night’s sleep, even in the heat of summer. Here are some of our top tips for getting as many zzz’s as possible:
1. Create a nighttime oasis. If possible, you should sleep in a different room from the person you care for. (If it’s necessary for you to sleep with your loved one, you may want to look into extra assistance at night at least a few times a week). Once you’ve established your sleep space, protect it as a sanctuary. Remove devices (TVs, yes, but also tablets and smartphones) and keep the room cool, dark and quiet. Doing this will help spur your natural sleep response. If you need to be alerted to anything your loved one might need, use a baby monitor. Also, use your bedroom for sleeping – and only sleeping (plus other nocturnal activities). Don’t watch TV, do paperwork or anything else. By establishing your room as a sleep sanctuary, your body will naturally know that it’s bedtime once you step inside.
2. Block out the sun. Windows let in a lot of light and a lot of heat. During the hottest months, close the blinds or pull down the shades in order to keep cool air in and hot air out. You may want to consider investing in blackout curtains – not only will this reflect the sun and heat, but it will also make your room dark and cozy, ensuring the perfect atmosphere for good sleep.
3. Ban worrying from the bedroom. Stop us if this sounds familiar: you lay down in bed and then spend the next few hours worrying about this, that and the other thing. It’s common for caregivers to have a hard time unwinding and falling asleep because they’re worried about their loved one. However, it’s up to you to hijack that train of thought and schedule your “worry time” to a time of day that’s not bedtime. Set aside an hour in the afternoon or early evening to write down your worry list as well as a to-do list for the next day. Then, put your list away in a drawer and don’t’ look at it until the next morning. It may take some time to make this routine, but eventually you will come to view this as a “putting away of your worries,” which will help you relax and fall asleep.
4. Keep cool. Lower your body temperature before you go to bed. Taking a cold shower can help lower your core temperature and promote better sleep. If you don’t want to take a full-on shower, use a wet washcloth to cool down your skin, drink some ice water or put a cool compress on your pressure points like your wrists, forehead or the back of your neck.
5. Practice good sleep habits. Just like kids, adults need a bit of a routine to unwind before going to bed. Experts recommend turning off electrical devices at least an hour before bedtime. Avoid alcohol in the late evening and don’t do exercise or anything too stimulating a few hours before it’s time to hit the hay. Instead, do some gentle stretching, reading (on a real book, not a Kindle) or listen to relaxing music to put you in the mood for rest. It’s also a good idea to go to sleep and get up around the same time every day.
6. Keep your room cool. As mentioned above, a too-hot room means too-little sleep. If your home isn’t the best with temperature regulation, consider investing in a window AC unit, a portable AC unit or make sure your central AC has been charged and tuned-up.
7. Stay hydrated.
Would it surprise you to learn that 75 percent of adult Americans are chronically dehydrated? Being dehydrated makes you thirsty, which can wake you up and make you go on the hunt for a glass of water. In order to keep your bedtime disruptions to a minimum, make sure you’re hydrated by sipping on water throughout the day (especially important during the warm months), as well as keeping a water bottle near your bed at night. However, don’t drink too much, or you’ll be up and down all night.
Peace of Mind for Cape Cod Seniors and Their Families
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At Bridges® by EPOCH at Mashpee, we offer a program of care and services that celebrates life and supports individual strengths. Our compassionate and engaging approach adapts to the unique challenges and individuality of each resident. Our memory care professionals receive specialized and ongoing training designed to help residents maximize their independence in a secure, calm environment.
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