Sleep is vital for our wellbeing, yet it’s often one of the first things to suffer under stress or caregiving responsibilities.
If you’re a carer for someone with dementia, disrupted sleep can feel like an unavoidable part of life. Stress about the future and night-waking caused by dementia-related symptoms can wreak havoc on your rest.
But quality sleep is essential—it impacts everything from concentration and mood to our immune system and ability to interact with others. Amanda Price shares her top strategies for better sleep:
1. Stick to a Sleep Routine
Consistency is key! Try to go to bed and wake up at the same time every day. Your body’s internal clock, known as the circadian rhythm, thrives on routine and is influenced by daylight. Keeping a regular schedule helps your body know when it’s time to rest and when to rise.
2. Morning Light and Evening Darkness
Exposure to natural light in the morning and dimming lights in the evening can help regulate your circadian rhythm.
Morning: Get outside in natural daylight to signal wakefulness to your body.
Evening: Reduce artificial light as bedtime approaches to encourage the release of melatonin, the hormone that helps you feel sleepy.
3. Cut Technology Before Bed
The blue light emitted by screens interferes with melatonin production, making it harder to fall asleep.
Put away phones, tablets, and TVs 1-3 hours before bedtime.
Instead, unwind with relaxing activities like reading, stretching, taking a warm bath, or listening to calming music.
4. Avoid Evening Stimulants
Caffeine: Even afternoon caffeine can affect your sleep quality, so aim to stop consuming it after noon.
Sugary Snacks: These spike blood sugar, which then drops overnight, often waking you up.
Alcohol: While it might make you feel drowsy, alcohol disrupts sleep by fragmenting it and preventing deep REM sleep, which is crucial for memory and emotional health.
5. Create the Perfect Sleep Environment
A cool, dark, and quiet bedroom promotes better sleep.
Temperature: Aim for around 18.3°C (65°F) for optimal rest.
Darkness: Use blackout curtains or an eye mask to block light and create a sleep-friendly space.
6. Manage Stress Before Bed
Stress can fuel sleepless nights, creating a cycle that’s hard to break.
Journal Before Bed: Write down worries, to-do lists, or anything weighing on your mind to clear your head.
Relaxation Techniques: Gentle breathing exercises or mindfulness can also help calm a racing mind.
Getting better sleep isn’t always easy, especially for carers, but even small changes to your habits and routines can make a big difference. Try incorporating these tips and see how they work for you.
For more advice on well-being and ageing well, check out The Age Well Coach’s resources and support.
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