Do you spend too much time tossing and turning each night? Getting a good night’s sleep can be tough when you’re a caregiver with a lot on your mind. We’ve compiled this list of tips to help. Give these a try and you’ll be on your way to sleeping better and waking up feeling more refreshed.
Establish a sleep schedule
Your body thrives on consistency. Your body’s circadian rhythms are used to being on a set loop (syncing up with the sunrise and sunset). If your job and home life allow, wake up and go to bed at around the same time every day (yes, even on the weekends!). You’ll find that your sleep quality improves as you stick to a schedule.
Be more active during the day
If you move more during the daytime hours, you’ll naturally be more tired by the end of the day. Try finding more opportunities for walking during your day or talk to your physician about starting an exercise program. Experts recommend morning workouts, as exercise can stimulate your brain (which you don’t want right before bed). Try to get some sunlight in the morning if possible, even if it’s only for a few minutes.
Limit screen time, especially before bedtime
There’s nothing wrong with using your cell phone or watching television to relax, but the stimulation of using screens within a few hours of bedtime can make your brain too excited to sleep. Plus, the blue light from screens can trick your body into thinking it’s still daytime. Try turning off all screens (television included) an hour before bedtime to give your brain time to adjust. It may seem relaxing, but surfing the Internet on your smartphone right before bed can make it difficult to sleep
Create a relaxing environment before bedtime
Where you sleep is almost as important as how much you sleep. Try making your bedroom as relaxing and comfortable as possible to get a good night’s rest. Consider curtains that block bright street lights, if that’s a problem, or if you live in a noisy area, a white noise machine can help keep your neighbors from waking you up. Invest in a good quality mattress and pillow. Temperature can affect sleep quality as well. Studies show most people sleep best between 60 and 67 degrees Fahrenheit.