Getting enough sleep is vital for your health in the same way that regular exercise and a balanced diet are. But, skipping sleep can be the norm for busy family caregivers, and even getting a restful sleep might be a challenge. If you can improve the quality of your sleep, you will find you will wake up feeling better and much more rested. If you are trying to find ways to get better sleep at night, here are a few tips to consider.
Bright light exposure
You might have heard about something called a circadian rhythm. That is your body’s natural function to keep time. If you can increase your exposure to sunlight during the day, it can help keep your body’s circadian rhythm healthy and balanced. Additionally, being exposed to sunlight during the day can actually help with your energy levels during the day.
If you cannot get extra sunlight exposure during the day, investing in an artificial bright light device can help.
Reduce blue light
Wait – didn’t we just talk about increasing light exposure? Well, yes, but that is during the day. If you are exposed to too much light at night, when your body is supposed to be preparing for sleep, it can have the opposite effect. You can decrease the amount of blue light exposure you have by wearing glasses that block blue light exposure, download an app to your computer or phone that blocks blue light or even stop watching TV/turn off electronics about 2 hours before bedtime.
Stop drinking caffeine after noon
Noon might seem like a long time from when you go to bed, but drinking caffeine can really have an impact on how well you sleep. Consuming caffeine will stimulate your nervous system, which can prevent your body from naturally shutting down for the night.
Wake up and go to bed at the same time
Keeping a consistent schedule gives your body a routine for when it should start shutting down and waking up, which can lead to better sleep. Being consistent may take a little while, especially if you find that your schedule changes a little, but long-term, it will make a big difference to your sleep quality.
Family caregivers may face additional challenges when it comes to getting a good night’s sleep. You may worry about your loved ones, or your loved ones may get up several times per night. Sometimes, getting a home care worker to help take off some of the pressure may be the best way to care for your loved one’s health and also your own.
For more information on how home care can work for you, contact VERA Home Care today!