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 with 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 he or she walks 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. Although it may be challenging to find reliable, highly rated 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.
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 engage in regular workout routines. When researching agencies that provide in-home care, Columbus, OH, families are usually looking for flexible care plans, compassionate and highly trained caregivers, and 24/7 availability. Whether you need respite care to take a break from your caregiving duties or your senior loved one needs around-the-clock assistance at home, you can rely on Home Care Assistance.
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.
Whether you need respite from your caregiving duties or your aging loved one needs live-in care, Columbus, OH, 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. To learn more about our premier in-home care plans, call us at (614) 481-8888 today.