It can be challenging for family caregivers to enjoy adequate, high-quality sleep. While you should make an appointment with your healthcare provider to discuss sleep problems, there are some things you can do at home to help you achieve a better slumber. Here are five tips to help you get more sleep so you can face the next day with more energy and a better outlook.
1. Drink Tart Dark Cherry Juice
Tart cherry juice can lull you to sleep soon after drinking it. The substances in tart dark cherry juice are thought to raise melatonin levels, which promotes better sleep. While tart dark cherry juice may help you enjoy a more restorative sleep, drinking too much can lead to abdominal cramping and diarrhea. All you need to drink is a couple of ounces to sleep better. You may also want to consider offering a small amount of cherry juice to your elderly loved one so he or she can also enjoy its sleep benefits.
Finding time to sleep can be difficult for family caregivers who have other responsibilities. Opting for professional home care can allow you time to sleep properly. When searching for reliable Mesa senior care agencies, families want to know their senior loved one will be well taken care of. At Home Care Assistance, our expertly trained caregivers are available around the clock to assist with tasks around the house, provide transportation to medical appointments and social events, and much more.
2. Don’t Use Electronics Right Before Bedtime
The light emitted from your electronics can interfere with your sleeping patterns. Try shutting off your cellphone and laptop an hour or so before bedtime so you can wind down and relax. Instead of spending time on electronic devices, read a book or magazine in a low-light environment to help your body prepare for sleep so you can peacefully rest. Turning off electronic devices earlier may also prevent you from waking up in the middle of the night and tossing and turning. If you need to keep your cellphone on to be available for your loved one, try not to keep it close to your head when you sleep so the electromagnetic fields emitted from it don’t disrupt your sleep pattern.
3. Take a Warm Bath
Taking a warm bath in the evening can relax you and lower your core body temperature. A low core body temperature induces drowsiness so you can sleep better and longer. While a warm bath can promote relaxation, taking a bath or shower that is too hot may stimulate your central nervous system, leading to overheating and insomnia. If your loved one is agitated and unable to sleep, offer to help him or her with a relaxing warm bath as well.
Taking a break from your caregiving responsibilities and handing them over to a professional caregiver can also help you relax. If you’re the primary caregiver for a senior family member and are looking for professional elder care, Mesa Home Care Assistance should be your top choice. Our dedicated and compassionate caregivers are committed to helping older adults manage their health and enjoy a higher quality of life in the golden years.
4. Drink Herbal Tea
In addition to inducing sleep, the substances in caffeine-free herbal teas can also relax smooth muscle tissue and relieve pain and inflammation. Caregiving can be physically demanding because you may need to engage in heavy lifting and turn your loved one over every couple of hours to prevent skin breakdown. These activities can cause strains, back pain, and worsen arthritic conditions. Drinking herbal tea is an ideal sleep inducer because it can ease both physical pain and a racing mind.
5. Spend More Time in the Sun
Exposure to sunlight during the day can help you fall asleep faster at night. Sunlight helps the body manufacture vitamin D, which is a natural hormone thought to play an important role in restful sleep. All you need is a few minutes of sun exposure every day to enhance the quality of your sleep. Always wear sunscreen, and if your skin is fair or you’re at risk for skin cancer, wear a protective sun hat as well.
Without regular quality sleep, family caregivers can fall sick and fail to provide proper care to their loved one. In Mesa, respite care is a great help to many families. Caring for a senior loved one can be overwhelming at times, which puts family caregivers at risk for burnout. However, an in-home caregiver can take over your loved one’s care, allowing you the time you need to focus on your own health, maintain a full-time job, or care for other members of your family. To find out more about Home Care Assistance’s in-home care services, call (480) 699-4899 today.