As a caregiver, your sleep might often be interrupted by duties such as helping your senior loved one go to the bathroom. Alternatively, you may find yourself tossing and turning at the end of a stressful day. Either way, these seven strategies can help you get your sleep back on track so you arise refreshed and ready for the day.
1. Schedule a Physical
Chronic pain, hormonal fluctuations, and anxiety are just a few potential issues that could interfere with your sleep. Make sure to let your physician know you are a caregiver so he or she can look for back pain or other common afflictions that could interfere with your rest.
Consider hiring a professional caregiver if you need a break from your caregiving duties to visit a doctor, catch up on your sleep, or tend to other tasks. Las Vegas home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently.
2. Stick to a Sleep Schedule
Try to go to bed and wake up at the same time each day so your body becomes accustomed to the routine. It may take some trial and error to find your ideal amount of sleep time, but the average person needs between seven to eight hours of sleep each night. Once you find your sweet spot, try to be in bed early enough to get the full amount of hours of rest.
3. Avoid Stimulants Before Bed
While it might be tempting to drink something with caffeine to get through the afternoon, stimulants could keep you up at night. The effects of alcohol and caffeine can last for hours after indulging in a beverage, so try to consume water, juice, or milk for several hours before bedtime.
4. Create a Relaxing Sleep Environment
Spend some time assessing your bedroom. Check to see if lights peek through your curtains at night or if you have too much noise coming into your room from outside. If so, consider getting light blocking curtains or a white noise machine to cover up noises.
5. Arrange for Overnight Assistance
If your loved one has a long-term health issue such as Alzheimer’s disease or incontinence, you may have to wake up every night to offer him or her assistance. Professional overnight care is an option that allows your loved one to receive the help he or she needs while you rest up for your daytime responsibilities.
Whether you need respite from your caregiving duties or your aging loved one needs 24-hour home care, Las Vegas, NV, Home Care Assistance can meet your family’s care needs. Our dedicated caregivers are available around the clock to provide transportation to doctor’s appointments, ensure seniors take their prescribed medications, and help with a variety of tasks in and outside the home.
6. Get Enough Exercise During the Day
Although you may spend most of the day on your feet, it is possible you are not getting your heart rate up enough to burn off stress. Try to get at least 30 minutes of exercise each day. Even a walk around the block may help you sleep better at night.
7. PlanRelaxing Activities in the Evening
Try to make the last hour before bed as relaxing as possible, and avoid the temptation of reading the news, which could generate stress. You should also avoid other stressful activities such as paying bills or having a difficult conversation right before bedtime. Instead, read a book, listen to music with your loved one, or participate in another soothing activity that puts your mind at ease.
Hire a professional caregiver so you can take a break from your caregiving duties to rest and recharge. Families looking to hire a Las Vegas caregiver can reach out to Home Care Assistance. All of our hourly and live-in caregivers receive extensive ongoing training to ensure they provide the high-quality in-home care seniors need and deserve. To create a comprehensive in-home care plan for your elderly loved one, call one of our professional Care Managers at (702) 550-3185 today.