Being an effective caregiver requires taking care of your mental, physical, and emotional health. When family caregivers get enough sleep, they can gain many health benefits, such as stronger immune systems, better metabolism, less stress, and fewer cardiovascular issues. Here are some of the ways you can get a good night’s sleep and maintain healthy sleeping patterns.
Avoid Daytime Napping
It’s common for family caregivers to take naps while their elderly loved ones are napping. However, this can disrupt their sleeping patterns during the night. Instead of taking naps, do a calming activity while your loved one is asleep, such as reading, watching your favorite television show, or writing in a journal. If you must take a nap, limit the nap to no more than 20 minutes. Try going to sleep early, around the same time your loved one goes to bed. Going to bed at the same time each night allows your internal clock to set and gives your body the ability to optimize the quality of your sleep.
If you need a break to catch up on sleep, consider hiring a professional caregiver. Although it may be challenging to find reliable, highly rated at-home care, you can turn to Home Care Assistance. Our respite and live-in caregivers are expertly trained to assist seniors with a wide array of important tasks, including cooking, bathing, light housekeeping, and exercise.
Regular exercise routines can help you sleep better at night and feel less drowsy during the day. Insomnia and sleep apnea symptoms decrease with regular exercise, and the amount of time you spend in a deep sleep increases. Even light exercise such as a short walk through the neighborhood can enhance your quality of sleep. It could take some time before you notice changes in sleep quality, which is why you need to have patience. Developing a regular exercise routine is a great way to build healthy long-term sleeping habits.
Hiring a professional caregiver can allow you to take a break from your caregiving duties to focus on your health and wellbeing. Prescott homecare services 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.
Focus on Healthy Nutrition
The foods and beverages you consume can have a major impact on your sleeping patterns. For example, large, spicy meals before bedtime can cause heartburn and stomach issues that keep you up during the night. However, cutting back on refined foods and sugary products can prevent wakefulness that pulls you out of sleep at night. To get a good night’s rest, you should also avoid nicotine, caffeine, and alcohol. Too many liquids in the evening can interfere with the sleeping cycle.
Being a family caregiver comes with many stressful responsibilities and challenges, and chronic worrying could dominate your thoughts during the night. If the stress of being a caregiver is keeping you up at night, you need to develop healthy habits that combat stress and reduce anxiety levels. When you learn how to manage stress, you can handle your caregiving duties in a productive way, allowing you to maintain a calm and positive outlook on life and better sleeping patterns. You can control caregiver-related stress by:
- Setting realistic goals
- Managing your time effectively
- Getting help from family and friends
- Using in-home respite care services
- Taking breaks
- Practicing yoga
Family caregivers can catch up on their rest by hiring professional in-home caregivers. Prescott 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. Reach out to us at Home Care Assistance if you need compassionate professional home care for your loved one. Call one of our friendly Care Managers today at (928) 771-0105.