How long has it been since you’ve had a decent sleep? Are you too busy? Too stressed? Drank coffee a little too late?

For those of us in the caregiving industry, sleep often falls by the wayside due to the vast array of caregiving tasks. 

Insomnia sets in, and it often becomes a vicious cycle. Caregivers who have depression and anxiety are more likely to suffer from sleep disruptions, and those who experience sleep deprivation may have severe distress. Because of this, it is salient for us to take care of ourselves while caring for our seniors!

Here are some tips for you to help manage your insomnia and have a good night’s sleep:

1. Limit caffeine intake – We know that caffeine helps us stay more awake and less tired, but try to avoid coffee and tea past noon (LOL—I know, right?!). Too much caffeine doesn’t make you more awake, it gives you headaches!
2. Quiet your body and mind – Close your eyes. Focus on relaxing yourself rather than the environment around you. Start at your toes and keep breathing deeply, relaxing each muscle group for 3-6 seconds. You can also listen to calming music, for example, rain sounds or hearing the waves crash on the shore.
3. Try 4-4-4 breathing exercises – Inhale through your nose for a count 4. Hold your breath for a count of 4. Exhale completely through your mouth for a count of 4. Repeat it several times until you feel drowsy.

We sincerely hope that stress and insomnia stay away from you all. And us too (we wrote this at 3am).

REFERENCES:
https://www.mskcc.org/cancer-care/patient-education/managing-insomnia-caregivers
https://ontariocaregiver.ca/sleep-q-a-answering-caregiver-questions-about-insomnia/
https://ontariocaregiver.ca/10-tips-for-a-good-nights-sleep/
https://www.healthline.com/health/caffeine-effects-on-body#Central-nervous-system 

#THERAPEUTICTHURSDAY, Let’s Talk About Mental Health and Insomnia!

“You don’t have to struggle in silence. You can live well with a mental health condition, as long as you open up to somebody about it.” – Demi Lovato
Every Thursday, CareStory will discuss mental health issues that long-term care and hospice caregivers may face.

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We empower senior care communities by engaging caregivers, residents & their families through the art of storytelling.
We care with Empathy, and we engage families to empower caregivers.

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