Strategies Family Caregivers Can Use to Get a Good Night’s Sleep

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Inadequate sleep and fatigue impact many people, especially family caregivers. Most caregivers spend their days caring for senior loved ones and their evenings and nights trying to finish personal and professional tasks. It’s important that caregivers get plenty of rest to prevent exhaustion and other serious health issues. Here are some things family caregivers can do to get a good night’s sleep.

Turn Off Devices 

Turning off electronics such as tablets, computers, smartphones, televisions, and radios can prevent disruptions during the night. It’s also a good idea to log off social media at least an hour prior to going to bed. Doing so allows your body to program itself for bedtime instead of being enticed by the news, social media, and television shows. All lamps in the home should be powered off, except for night lights that help your loved one see when walking to the bathroom or other areas of the home. Powering off your devices can give you a break from technology, allowing you to fully relax and get a good night’s rest. 

Family caregivers can catch up on their rest by hiring professional in-home caregivers. Though you may be researching multiple agencies that provide elderly home care, Assisting Hands Home Care has much to offer your family and your elderly loved one. We are leaders in the senior home care industry, offering hourly and around-the-clock assistance from reliable, experienced caregivers. Trust Assisting Hands Home Care to help your loved one enjoy a happier and healthier life in the golden years.

Engage in Regular Workout Routines

Exercise can ease anxiety, depression, and stress. Working out can also help you stay in good shape. If you’re overweight, you could be at higher risk for developing sleep apnea, but losing the extra pounds could enhance your slumber. 

Make sure to avoid exercising right before going to bed. Make it a priority to finish your workout no less than three hours prior to bedtime so you can avoid a post-workout burst of energy that might keep you up for longer. If you decide to work out before going to bed, do exercises that calm the mind, such as yoga.

Hiring a professional caregiver is one of the best ways to take a break from your caregiving duties to get regular exercise. Family caregivers need to care for their own wellbeing. If you’re caring for an aging loved one and are feeling overwhelmed, consider hiring a professional caregiver to provide senior care. Phoenix families who want to prevent burnout can turn to Assisting Hands Home Care. One of our professional caregivers can assist your loved one at home while you take a nap, go to work, run errands, or go on vacation.

Avoid Large Meals before Bedtime

Eating heavy meals before bedtime can overload your digestive system and disrupt your sleeping patterns. You should finish eating at least two hours prior to going to sleep. If you eat before bedtime, make sure you choose a light snack, such as cheese and crackers or cereal and milk. Follow a diet that includes proteins rich in tryptophan, an amino acid that boosts the sleep-inducing hormone melatonin.

Develop a Relaxing Routine

Establishing a routine and sticking to it can help your mind determine it’s time for bed. When your mind and body are settled, you’re more likely to sleep during the night instead of tossing and turning. The routine could include meditating, dimming all the lights in the home, taking a hot bath, or doing breathing exercises. The calming activities may help you relax, leading to a good night’s rest.

Consider hiring a professional caregiver if you need help caring for your loved one or need a break from your duties to catch up on sleep. The type of home care Phoenix seniors need can vary. Some need assistance a few hours a day, while others require more extensive around-the-clock assistance. At Assisting Hands Home Care, we tailor our care plans based on each senior’s individual care needs, and the plans can be adjusted at any time. To learn about our quality-assured services, give us a call today.