When was the last time you had a good, solid, restful night’s sleep? In a perfect world, the answer would be “last night” – but for many Americans, particularly caregivers, sleeping through the night seem as a much a pipe dream as having a self-cleaning house. Studies estimate that about 30 percent of people suffer from insomnia in some shape or form, although among caregivers, that number is closer to 60 percent.
“A family caregiver never really gets an off switch,” says Michelle Pelham, Executive Director at Bridges® by EPOCH at Nashua, a memory care assisted living community in Nashua, NH. “From the moment they wake to the moment they fall asleep, they’re on the go, caring for their loved one’s needs while also making sure their own family is being cared for. When it’s time to go to bed, many can have difficulty falling asleep, or staying asleep, and sometimes they wake up just as tired as they were when they went to bed.”
If a senior loved one with dementia has sundowning or other sleep issues, a caregiver may find themselves waking up regularly throughout the night to help their loved one. “This adds greatly to the stress and sleeplessness that caregivers go through,” Michelle says. “Since emotional stress, changing sleep and wake cycles, and physical inactivity are all factors that cause insomnia, it’s not surprising that most caregivers find themselves in desperate need of more sleep.”
Sound like anyone you know? Here are some signs to watch for that signal that you as a dementia caregiver need more sleep:
1. Heightened stress levels.
There are countless articles, discussions and questions about the topic of caregiver stress, and for good reason. It is probably the most common issue facing family caregivers, and stress is significantly affected by how much sleep you get (or don’t get). Studies have shown that if you aren’t getting the proper amount of sleep, your brain doesn’t get the chance to hit the “reset” button, which causes a buildup of cortisol within your body. Think of it like the “fight or flight” situation – if you’re not getting enough sleep, your body constantly remains in that mode. This turns into a vicious cycle, since the more stressed you are, the more difficult it is to fall and stay asleep. If you find yourself becoming more and more stressed (more so than usual), this is a good sign that you’re not getting the deep, restful sleep you need to purge your brain and body of heightened cortisol levels.
2. Worsening memory.
Are you concerned that perhaps you, as well, are developing dementia because you keep forgetting things like appointments, where you put your keys or conversations that you just had? Don’t become overly worried – this is a very common situation for family caregivers. It’s referred to as “situational dementia” and is often caused simply by lack of sleep. Although scientists aren’t exactly sure why this happens, they’ve determined that a good night’s sleep plays an essential role in the ability of your brain to process and retain information. The process of consolidation – which is what makes a memory permanent in your mind – is considered to take place only when you’re asleep. If you find yourself forgetting things, having difficulty concentrating and having logic lapses, it’s not that you’re developing dementia – it’s probably that you aren’t getting enough shut-eye.
3. Increased depression.
Being a family caregiver involves a lot of worry and stress, which is enough to make anyone feel depressed or hopeless. However, it’s scientific fact that sleep deprivation also plays a huge role in regulating your mood. Not getting enough sleep has been shown to increase negative situations like depression and anxiety. If you’re already prone to depression, not getting enough sleep can cause the situation to worsen, and worsen quickly. If you find yourself becoming increasingly depressed, no matter what you do, it could be that lack of sleep is the culprit.
4. Poor nutrition.
If you find that your diet is increasingly made up of bad-for-you things like chips, ice cream, chocolate or deep-fried goodies, it could be because of a lack of sleep. According to the Sleep Foundation, the hormone ghrelin (which is the hunger hormone) increases in our bodies when we don’t get enough sleep. This leads to increased hunger and appetite. At the same time, insufficient sleep also affects the areas of the brain that determine how we think about food, causing us to view food (especially junk food) as a positive reward, which leads to poor food choices. If your diet is becoming more and more like a teenager’s, the culprit may be your sleep-deprived brain.
5. Increasing health issues.
Do you find yourself getting sick more and more often? Are your aches and pains increasing, and are you noticing chronic health issues that you’ve never experienced before – even though you’re eating a healthy diet and getting enough exercise? It turns out that sleep is the magic ingredient that, when taken away, causes your health to downturn in a big way. Many research studies have shown that sleep deprivation causes a wide variety of health problems, such as increased risks of certain kinds of cancer, heart disease and inflammation, obesity, diabetes and many others. Increasing health issues even when you’re doing everything “right” is a sure-fire sign that you’re not getting your magical dose of a good night’s sleep.
Tips for Breaking the Cycle
The truth of the matter is that you need good sleep in order to be the best caregiver possible. There’s really no substitute for it. Without it, you run the risk of health issues and developing caregiver burnout. If you aren’t getting the sleep you need currently, here are some things you can do to help improve your situation and work towards the shut-eye you and your body need.
- Practice good sleep hygiene. A restful night’s sleep starts in the bedroom. It’s important to make sure your bedroom is a restful haven, which means that you need to purge your room of any distractions that are not related to nighttime activities. That means getting rid of televisions, moving a home office into another room and ensuring that your room is dark enough, cool enough and quiet enough. You might want to consider investing in blackout curtains or a white noise machine in order to really minimize distractions.
- Have an evening wind-down schedule. Having a routine before you go to bed that gets in you the sleepy frame of mind will help you better fall asleep and stay asleep. Do something that’s restful and enjoyable to you, whether that’s taking a warm bath, drinking a mug of herbal tea and reading a chapter from a book, journaling or meditating. Clearing your mind of the day’s worries can help you become more relaxed, which will help you better sleep through the night.
- Talk to your doctor. It’s possible that you may need a sleep aid in order to kick off your good sleep routine. Your doctor can also help you with any underlying health issues that might be causing sleep issues.
- Eat well and exercise. Find time in your day to do a little exercise, even if it’s 10 minutes here and there. Exercise is a great stress reliever and will also help you work off energy that’s keeping you awake at night. Be sure that you’re eating a healthy diet, which will help you feel better, give you more energy and help you keep to a sleep routine.
“Getting enough sleep may seem like an impossible task, but with time and patience, you’ll be able to create a routine that works for you,” says Michelle. “Another option to help give you a break as a caregiver are respite care services, such as those that are available at a memory care assisted living community like Bridges by EPOCH at Nashua. We are always available as a resource for our community members and are here to help provide advice and assistance during your loved one’s dementia care journey.”
A Fulfilling Lifestyle
Bridges® by EPOCH at Nashua provides expert memory care within an assisted living environment that is comfortable, positive and engaging. Exclusively dedicated to caring for those with Alzheimer’s disease and other forms of dementia, our community offers a wellness-focused lifestyle that promotes dignity, independence and fulfilment in daily life.
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Our programs, care and services are all designed to celebrate our residents’ lives and support each resident’s individual strengths and abilities. No matter what stage of memory loss a resident may be experiencing, our memory care professionals work to maximize their independence in a secure, calm environment – making a truly positive impact on the lives of our residents every day.
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Featuring a stunning, purposeful design, Bridges® by EPOCH at Nashua is so much more than a beautiful place to live . . . It’s a community focused on enriching the lives of our residents and helping their families enjoy meaningful relationships with them. Our evidence-based design features, including soft paint colors, directional cues, and aromatherapy, provide a soothing and easy-to-navigate environment.
Bridges® by EPOCH is New England’s largest stand-alone memory care assisted living provider.
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