Do you crave better sleep? Read on for a list of 20 easy ideas you can begin implementing tonight…
This post is in response to one of the most frequently asked questions I receive. So many caregivers are walking drowsily through each day, existing on caffeine and fumes. Caregiver, if you have asked how you can get better sleep, this post is for you.
Sleep deprivation can affect so much more than the trajectory of your day. If untreated, it can impair your ability to drive and lead to other physical ailments.
Sleep disorders may come from a variety of sources, such as shift work, schedule changes, sickness, or stress. As a caregiver, you have probably experienced many sleepless nights. We will look at a few causes, followed by some tips for sleep disorders. As with all of these posts, I am not a physician so consult your doctor first.
A few of the common disorders are:
- Periodic Limb Movement Disorder
- Sleep Deprivation
- Restless Legs Syndrome
- Sleep Apnea (One quick note- it is estimated that 18 million Americans have this condition.)
Tips for better sleep:
Whether you have difficulty falling asleep, or staying asleep, there are a variety of techniques you may try. I have heard many home remedies for sleep, such as increasing your potassium level to help with Restless Leg Syndrome. If you have any home remedies, please let us know in the comment section.
Other tips that have been shared, with me, regarding sleep are:
- Make your bed each morning. Individuals who crawl into a bed with straightened sheets and covers reportedly get a 19% chance of a better night’s sleep.
- Do not smoke before bedtime.
- Read a book for a few minutes to get drowsy.
- Do not look at the TV, computer, cell phone, or any other electronic devices that light up. That type of light tends to awaken people, not induce sleep.
- Wake up thirty minutes earlier everyday. This will cause you to be more drowsy at the end of the day.
- Consider removing the television from your bedroom.
- Face your clock away from you. Both the light it emits, and the worry factor over the time can be eliminated by facing it away from you.
- Drink a warm glass of milk 30 minutes before bedtime.
- Maintain a positive attitude– do not obsess or worry if you are having trouble falling asleep.
- Throughout the day, eat healthy. Avoid foods with saturated fat and trans fatty acids.
- Try relaxing music, a sound machine, or something that gives off “white noise”.
- Research lavender and other essential oils for your sheets, pillow, and diffuser.
- Go to bed when you are tired.
- Do not take naps during the day.
- Try a warm bath before retiring for the evening.
- Begin an exercise program. It has been suggested to walk 30 minutes a day three or more times a week.
- Maintain a regular bedtime schedule, even on the weekends.
- Do not share a blanket. Use a separate blanket to prevent being woken when the other person moves.
- Ask your doctor if you can drink Camomile tea to help you wind down.
- Do not engage in heavy exercise before bedtime. At most, preform some relaxing stretches.
What about you?
Do you have issues falling asleep or staying asleep? What tips would give someone who needs better quality sleep?
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