Home Instead Blog

Managing Insomnia
Nov 21, 2014

By Cat Koehler, Home Instead Senior Care

It’s the middle of the night and you’re still awake. It’s 3am and you’re awake again. No amount of tossing and turning or flipping your pillow can get you comfortably off to the land of nod. The baristas at your local coffee shop have stopped asking if you’d like an extra shot; the answer is always yes.

Most of us have struggled with instances of sleeplessness or insomnia. Usually it resolves itself and we once again get a good night’s sleep. But what happens when the sleeplessness continues?

This is a reality for many caregivers with many caregivers giving up on ever feeling rested again.

The consequences of too little sleep too often are dire.  After just one night of sleeplessness, you’re more likely to catch a cold, have an accident, become emotional, and lose focus. None of that mentions what a night without sleep does to your appearance and demeanour.

After an extended amount of time with fewer than six hours of sleep each night, you increase your risk of heart disease, colorectal and breast cancers, diabetes, and premature death. You also quadruple your stroke risk.

Sleep is serious business, so you can’t just accept lying awake as part of your role as a caregiver. You have someone who depends on you, and skimping on sleep hurts you both.

So what are we to do? Insomnia can be caused by medical conditions, so see your doctor and discuss your sleep issues. Once medical conditions are ruled out, there are a few other things you can do to improve your chances of getting a good night’s sleep.

  • Avoid stimulants such as caffeine, nicotine, and alcohol.  If you can’t eliminate these all together, set a cut-off point and avoid them in the evening. This is a tough one, I know. When you're tired, you need something to get you through. The coffee until noon helps you feel like you got more than three hours of sleep last night. And then that glass or two of wine at night - well you deserve it and it might help you sleep. And if you're a smoker, you may think a cigarette will help you de-stress, but let's be honest, we all know it's time to quit.  The problem is that your body becomes dependent upon this vicious circle of just getting through. It may take you a while to eliminate these stimulants, but ultimately your health and your sleep will benefit.
  • Keep your bedroom clear of clutter. Have you heard the saying, “Clutter in your room creates clutter in your brain.” This is a tough one! To get started, this might be a good project for you and the person you're caring for. Ask them to help you de-clutter your bedroom. Get rid of anything you don't use or love, and remember that the more you donate or throw away, the less you have to keep picked up. Anything you're unsure about giving away should go in a box or tote. Put it away somewhere you don't see every day. In 6 months, anything you haven't retrieved should be donated or tossed.
  • Keep a journal. If you have trouble shutting your brain off at night, take time before bed to write down your thoughts. Get all of those nagging thoughts out of your brain. Is it tomorrow's to-do list? Write it down. Is it a dream or goal you haven't had time to work on? Write it down. Is it a question for the doctor, or a fear or worry? Whatever is in your head at night should be written down.
  • Find your ideal sleep atmosphere. A cool, dark, and quiet room is typically recommended for good   Even the light from your alarm clock can be disruptive - turn it away from you.
  • Get Help. If you experience insomnia for an extended amount of time, call your doctor. If your insomnia is due to an ageing loved one requiring help during the night, consider bringing in a paid caregiver a few nights a week.

The bottom line is this, my friends: Caregiving is tough enough. Don't distress yourself with the effects of sleep deprivation. You have someone who depends on you to keep them well and safe. If you aren't at your best, there's no way you can give your loved one the care they really need and deserve. I know it feels counter intuitive to put yourself first, but your health and wellbeing are the most important things you have. So if it helps, don't think of getting a good night's sleep each night as doing something for you, think of it as doing something for the person you care for.

carer with insomnia, carer not sleeping