We all need sleep. Getting enough quality sleep keeps us healthy, both physically and mentally.
Carers can often find it difficult to have a good night’s sleep, especially if the person you care for needs help or disturbs you in the night. Caring for someone brings extra pressures, such as money worries, emotional worry, isolation, and having no time to yourself.
You may find that you are constantly tired, go to sleep during the day, have trouble concentrating and making decisions, and start feeling depressed. Stress, feeling anxious or depressed can contribute to sleep problems. It is important to see your GP if you are suffering with stress, anxiety or depression so that you can start getting treatment.
Tips for better sleep
These tips may help you improve your sleeping habits:
- Make sure your bedroom is comfortable – not too hot, cold or noisy.
- Try not to work or have your computer or TV in your bedroom.
- Get some regular exercise – swimming and walking are ideal – but try not to do this too near to bedtime as it may keep you awake.
- Take a look at your mattress. It should be firm enough to support you comfortably, but not so firm that you feel perched on top of it. You should try to replace your bed every 10 years so that it maintains maximum support and comfort.
- Try to cut down on tea and coffee in the evening.
- Try not to eat or drink a lot late at night - have your evening meal earlier if you can.
- Don’t drink too much alcohol. It may help you fall asleep, but makes you more likely to wake up in the middle of the night.
- Spend some time relaxing before you go to bed – a warm bath may help. There are many different relaxation techniques. You could try tapes and books available in your local library or you could join a class.
- Try to keep a regular pattern of going to bed and rising at the same time every day, even if you are not tired
- Keep a notepad by your bed so that if you are worried about something, you can write it down and be ready to deal with it the next day.
- If you still cannot sleep, try not to lie there worrying. Get up and do something you find relaxing like reading, watching TV or listening to quiet music. After a while you may feel tired enough to go to bed again.
- Complementary therapies such as massage or aromatherapy can be a good way to relax.
Facts taken from the Carers uk website
Helping Yourself to Wellbeing
This course will increase your confidence about how to self care and how to change your behaviours. The trainers won’t instruct you on how to live your life – they will guide you towards a healthier lifestyle change.
For more information, go to the Helping Yourself to Wellbeing website by clicking here or on the link on the right.
Health Trainers
Do you want to learn about healthy eating, weight loss and weight management? Improve the quality of your sleep or just improve your general health? This course will help you to do all these things and more.
For more information, go to the Health Trainers website by clicking here or on the link on the right.