Quick Ways for Caregivers to Get Better Sleep.

How to get enough sleep as a caregiver can be extremely difficult.  There’s tremendous stress, the never-ending to-list, the night-time disruptions…

Here are a few quick ways to improve your sleep so you can focus on getting a good night’s sleep…

1. Create a Bedtime Routine

• Wind down before bed: Spend 30-60 minutes (for everyone) to relax—reading, stretching, or listening to calming music.
• Limit screen time: Avoiding phones and TV at least an hour before bed helps with melatonin production.
• Keep a consistent schedule: Caregiving is unpredictable, but try to go to bed and wake up at the same time whenever you can.

2. Dump Stress & Anxiety

• #1 Tip: Journaling or brain dumps: Write everything down.  Dump everything in your head onto paper.  Everything you’re worried about, everything you still have to do, everything you need to remember- just dump it out.  This clears your mind, calms those racing thoughts,  and helps avoid that middle-of-the-night “panic” because you forgot something important.
• Deep breathing or meditation:  Try guided relaxation exercises to calm your body and reduce racing thoughts.

3. Get Better Rest

• Keep it dark & quiet: Use blackout curtains, an eye mask, or a white noise machine (a fan works too) to block out noise and disruptions.
• Stay cool: A slightly lower room temperature (60-67°F) can improve sleep quality.

4. Get More Sleep

• Nap often: If a full night isn’t possible, try for 20-30-minute nap(s) throughout the day.
• Skip caffeine: Sticking to water or herbal tea in the evening can help you sleep better.
• Use baby monitors or alert devices: This way you can hear your loved one, instead of waking up frequently to check on them manually.

5.  Ask For Help

• Take shifts: Can you arrange sleep shifts with another family member or plan ahead for a friend, family member, or respite care to give you a full night of rest?
• Use support networks: Friends, family, or professional respite services can provide breaks for sleep.
• Prioritize self-care: Remind yourself that taking care of yourself and getting enough rest will make you a better caregiver in the long run.

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You can get the Cancer Binder Pack here…

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