Sleep the Stress Away
Surveys of family caregivers reveal that sleep complaints are among the top concerns reported. In a 2016 review, 76% of family caregivers reported poor sleep quality, including short sleep duration and frequent night awakenings. Among caregivers for a family member with dementia, 50–70% experience sleep disturbance.
It is increasingly clear that the quality of an individual’s sleep is strongly connected to their overall physical, cognitive, and emotional health. Though it doesn’t seem to be, sleep is an active time for the body when repair and restorative activities ready the body for the next day’s activities. Without quality sleep cycles this valuable phase is short changed and there can be negative consequences over time. In addition, sleep loss acts as a stress inducer leading to an increase of cortisol and other stress hormones which bring about fatigue, cognitive impairments, and negative mood. Over long periods of time, sleep deprivation can contribute to poor immune response and higher risk of diabetes or cardiovascular disease. Loss of quality sleep has also been associated with depression, especially when it involves early morning awakening, increased difficulty falling asleep, and more frequent and longer awakenings.
If you are having difficulty getting a good night’s rest, consider keeping track of the issue in a “sleep diary”. Take this data to your primary care provider. They can complete an evaluation to ensure there isn’t a medical issue creating or contributing to the sleep disturbance. Beyond that, there are do-it-yourself strategies to reduce sleep loss and multiple awakenings.
Get on a routine; to bed and up at the same time
If your loved one has multiple awakenings and needs assistance, consider hiring an overnight caregiver even a few nights per week to ensure you get some rest
IF you cannot fall asleep OR wake up and cannot fall back to sleep for more than 5 minutes GET OUT OF BED. Do some calming activity in a low lighted area for about 15-20 minutes then try to go to sleep again.
Remove electronic devices from your bedroom
Keep your bedroom quiet, dark, more cool than hot
Exercise daily
Limit caffeine in late afternoon/evening
Plan a relaxing bedtime routine
Avoid heavy meals later in the evening
Avoid alcohol and THC
Reduce fluids…remember: “sips after six”
Byun E, Lerdal A, Gay CL, Lee KA. How Adult Caregiving Impacts Sleep: a Systematic Review. Curr Sleep Med Rep. 2016;2(4):191-205. doi:10.1007/s40675-016-0058-8
