The Importance of Sleep for Caregivers
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The Importance of Sleep for Caregivers

How would you rate your sleep? It is a well-known fact that sleep disorders are an epidemic in the United States. Over 80 million Americans report that they have trouble sleeping or that the quality of their sleep is impaired. Some individuals suffer from early insomnia, meaning they have difficulty getting to sleep. Others have middle insomnia, referring to frequently waking up in the middle of the night. Still others have late insomnia and wake up too early. Regardless of the type of sleep difficulty, they are all problems that can lead to a whole host of other health problems.

Getting adequate sleep is more important than we ever imagined. Sleep disorders are associated with poor health outcomes like Alzheimer’s disease, depression, fatigue and lethargy, and a shortened life span. Although everyone is different concerning how many hours of sleep they need, or think they need, most experts would agree that a “solid” 7 or 8 hours of sleep is optimal for good physical and emotional health and well-being. Caregivers, in particular, may suffer from mild to serious sleep problems that interfere with their quality of life and ability to provide adequate care.

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Types of Sleep-Wake Disorders

The Diagnostic and Statistical Manual of Mental Disorders, 5th Edition is published by the American Psychiatric Association. It lists several sleep-wake disorders that may affect any individual, but some may be more common among caregivers. There are ten disorders: insomnia, hyper-somnolence disorder, narcolepsy, breathing-related sleep disorders, circadian rhythm sleep-wake disorders, non-rapid eye movement (NREM) sleep disorders, nightmare disorder, rapid eye movement (REM) sleep disorder, restless leg syndrome, and substance/medication-induced sleep disorder.

Unfortunately, sleep disorders do not occur in isolation, but are instead accompanied by some other form of emotional disturbance including depression, anxiety, and various cognitive changes. Chronic sleep problems are associated with more serious issues like the development of mental illnesses and substance use disorders. This puts the caregiver at an increased risk of not only getting poor sleep quality, but developing emotional and sometimes more serious conditions. Additionally, if the caregiver has pre-existing conditions such as depression, anxiety, or dementia, he or she runs a higher risk for sleep disorders. There seems to be a circular relationship involved. Other health conditions like gastrointestinal, respiratory, or cardiac problems can interfere with sleep, as can neurological and cognitive problems and the use of certain medications.

What Caregivers Can Do To Get Better Sleep

It is important for caregivers to get quality sleep to be more fully prepared for the day that lies ahead. Being a caregiver takes a lot of energy, awareness, skill, communication and patience. These all become more challenging if the caregiver is fatigued from a sleepless night. The first line of treatment might include seeking help from a primary physician, and getting a referral to a therapist who specializes in sleep problems.

Learning good sleep habits would be another great place to start changing one’s sleep patterns. For instance, the caregiver might try to develop a sleep-wake routine by going to bed at roughly the same time each night and waking up at the same time each day. This gives your body a rhythm for sleep-wake behavior and may become habitual.

Stay out of your bed as much as possible until it is time to go to bed. Napping in your bed, watching television in bed or spending too much time in it might interfere with sleep. While going to bed, try non-stimulating activities like reading or listening to relaxing music. Putting down the cell phone is recommended because it may actually cause your brain to wake up and get busy again. And, there is some talk about a “blue light” behind all images on our cell phones that is not conducive to a good night’s rest.

Use common sense techniques like limiting the amounts of liquid before going to bed, avoiding caffeine and too much alcohol (which can relax or stimulate the brain and body), maintaining a relaxing bedroom environment, and eating at least 3 to 4 hours before it’s time to sleep can all help. Avoid daytime naps, get some regular exercise, or take a warm shower before bedtime may also help with sleeping difficulties.

Final Words on The Importance of Sleep for Caregivers

Americans have sleep issues and they may be worse for caregivers who really need a good night’s rest. As we have seen, there are many risk factors for developing sleep problems, and having sleeping disorders can lead to a host of unwanted physical and mental health conditions. Thankfully, there are several things that can improve one’s quality of sleep, but it all begins with awareness there is a problem and then seeking professional help or advice. There are also many common sense things that can improve sleep quality.

Sleep is critical for health and longevity. Take it seriously. Sleep better – live better.

(NOTE: Interested in learning more about Employee Wellness? Checkout my Employee Wellness CEUs on CEU Academy and try a FREE CEU today!)

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