How Sleep Can be an Effective Caregiver Tool

Guest Contributor Eliza Sadler on Memory Cafe Directory

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How Sleep Can be an Effective Caregiver Tool

Submitted by Guest Contributor:
Eliza Sadler

Various research studies have shown that sleep plays an important role in our physical and mental health. Despite the proven benefits, a huge percentage of people find themselves deprived of sleep and are usually tired and sleepy throughout the day. Among this huge percentage are caregivers.

Most caregivers encounter insomnia due to their inability to relax after a long hard day. Others fret and worry because they think they are not doing a good job taking care of their loved ones.

Regardless of the cause, a lack of sleep can make a caregiver’s life extremely difficult. Sleep deprivation has been linked to a wide range of problems which include weight gain, decreased stamina, weak immune system, and poor concentration to name a few.

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Studies have also shown that poor sleepers can also experience strokes and heart disease. If you’ve been struggling to sleep well at night, here are a few simple tips that you can use.

Create a Bedroom that Induces Sleep

One of the best ways to fall asleep easily and quickly is to make your bedroom comfy and a place to relax. While this might seem obvious, most people usually overlook it. And it contributes to difficulty in getting sleep or sleeping for seven to nine hours every night. When designing your sleep environment, you should always minimize distractions and maximize comfort.

You can do this by investing in:

  • A high-quality pillow and mattress. A high-quality mattress ensures that you feel comfortable while sleeping. A good pillow ensures that your spine gets enough support to avoid pains and aches.
  • Quality bedding. Your blankets and sheets play an important role in making your bed feel comfy and inviting. Always look for bedding that is comfortable to touch and that will maintain the right temperatures throughout the night.
  • Good curtains. Being exposed to excess light can harm your sleep. If your bedroom has too much light getting in. you should consider investing in blackout curtains and a sleep mask to block light and prevent it from affecting your sleep.
  • Cultivate peace and tranquility. To create a bedroom that promotes sleep, you need to keep noise to a minimum. If you cannot eliminate some sources of noise, you should consider drowning them out with a white noise machine or fan. Headphones or earplugs are another great way to prevent abrasive noise from bothering you when it’s time to sleep.
  • Find the right temperature. The last thing you want to happen is for the temperature of your bedroom to be a distraction. The ideal temperatures vary depending on an individual since everyone has unique tastes and preferences. However, research studies show that people who have a good night’s sleep have their temperatures at around 65 degrees.
  • Introduce aroma. A pleasant aroma can help you feel calm and relaxed. And these are some of the best states to ease into sleep. Essential oils with aromas like lavender can provide a fresh and soothing smell for your bedroom.

Optimize your Schedule

Another great way to get better sleep is by taking control of your sleep schedule. To use your sleep schedule to your advantage, you should implement the following strategies:

  • Wake up at the same time every day. It will be impossible for your body to get used to a sleep routine if you are always waking up at a different hour. Choose a time to wake up and stick with it even on holidays or weekends. Remember, your body doesn’t know whether it’s Monday or Saturday.
  • Budget sleeping time. If you want to get the right amount of sleep every night, you need to include this time in your schedule. After setting a fixed time to wake up, work backward to identify when you should get in bed. Whenever you can, give yourself enough time before bed to relax and get ready for some good sleep.
  • Exercise caution with naps. To get a good night’s sleep, you need to exercise caution with naps. If you nap for several hours in the afternoon or late in the evening, you’ll have a hard time following your sleep schedule and sleeping at the right time. You should nap after having your lunch or early in the afternoon.
  • Change your schedule gradually. If you decide to change your sleep schedule, you should make gradual adjustments with a difference of one to two hours each night. This will allow your body to adapt to the changes and make your schedule sustainable.

Creating a Routine Before Bed

If you have been having a hard time getting a good night’s sleep, you might think that the problem starts when you get in bed. However, the truth is your routine before going to bed plays a crucial role in preparing you to fall asleep effortlessly and quickly.

Indulging in poor habits before going to bed greatly contributes to insomnia and other sleep issues. Changing your habits will take time. However, the effort will pay back in spades as you will feel more relaxed and ready to fall asleep when it’s time to get in bed.

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You should do your best to create a consistent routine that you can follow every night. Repeating healthy habits will signal to your body and mind that it’s time to sleep. Here are a few tips that you should consider incorporating:

  • Relax for at least thirty minutes. It’s easier to sleep when your body and mind are at ease. Low impact stretching, quiet reading, relaxation exercises, and listening to soft classical music are some of the best things to do to get into the ideal frame of mind for rest.
  • Switch off the lights. Avoiding bright light will help you sleep quickly because it stimulates your mind to produce melatonin which promotes sleep.
  • Avoid using devices. Smartphones, tablets, and laptops will keep your brain active and engaged. And this will make it harder for you to sleep. The light emanating from these devices can also reduce the production of the melatonin hormone. Therefore, it’s important to disconnect for at least thirty minutes or more before sleeping time.

Fostering Sleep Habits During the Day

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Preparing for a good night’s sleep does not start at night. There are a few things that you can do during the day to promote sleep at night.

  • Expose yourself to natural light. Light exposure regulates our inner clock. And sunlight has the greatest effect. You need to take in as much sunlight as you can by opening up the windows or going outside. Getting some sun when you wake up will normalize your sleep patterns. If you cannot use natural light, seek help from your doctor.
  • Exercise regularly. Daily exercise has a wide range of physical and mental health benefits. The changes that regular exercise initiates in the body can promote sleep at night. Research studies have shown that intense exercise should be avoided when you are about to sleep as it can affect your ability to settle down before sleeping.
  • Avoid too much caffeine. The most popular drinks in the world such as tea, coffee, and beverages contain caffeine. Some people usually drink them to boost their energy and overcome sleepiness during the day. However, this approach is unsustainable and can lead to sleep deprivation. To avoid this, you need to avoid taking too much caffeine.
  • Monitor your alcohol intake. While alcohol does induce drowsiness, you need to be mindful of the amount you consume before bed. Alcohol can lower sleep quality. Therefore, it’s best to avoid alcohol before going to bed.
  • Avoid eating late. It can be quite difficult to sleep when your body is trying to digest that big dinner you just had. To avoid feeling uncomfortable avoid eating late and consuming spicy foods. If you need a snack, always go for the healthy and light ones.


Sleep plays an important role in promoting the physical and mental health of caregivers. Sacrificing your sleep can lead to irritability, fatigue, stress, poor concentration, and weakened immunity. By following the tips that we’ve discussed here, you’ll improve the quality and quantity of your sleep gradually.

Eliza Sadler

Eliza Sadler is a professional journalist and one of the best essay service with experience spanning over four years.  She also works as a freelancer and provides assignment writing service. She always focused on doing quality work to achieve her goals and also wrote for an Write My Essay page. Her focus is on ensuring levels of quality that can make her clients feel confident about what they publish and order from her again. Feel free to connect with her by email.

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