Caregivers need sleep for one crucial reason: All humans must sleep, it’s a biological necessity. #Caregivers, however, may also have risk factors that increase the importance of getting enough sleep.
Current research suggests that toxins are removed from our brains while we’re sleeping. The risk of Alzheimer’s rises if the brain’s cleaning equipment can’t de-tox our neural networks. If you believe you might have inherited the gene for dementia, you have an even greater need to protect your brain’s health. In a University of Toronto study which included people who carried the APOE-E4 gene, participants who “slept most soundly showed the greatest preservation of memory and thinking skills. Among study participants who died, the poor sleepers were more likely to exhibit the characteristic brain plaques and tangles of Alzheimer’s disease.”
Like many #caregivers I get up at night to attend to my mom. I wake in the wee hours, walk to her room, and change her. If I’m lucky, the process goes smoothly and I can crawl under the covers and slide back into the dream waiting at my pillow. But I’m not always lucky. If I pinch my arm in the bed rail or remember some annoying task that should have been done, I’m suddenly wide awake and far from slumber. Few things more aggravating than lying awake when you know you need rest.
Ideas for Caregivers who need Sleep
I have a few tools that can help me fall back to sleep. They are not 100% foolproof but they help.
- Sometimes I use a very simple yoga posture called Child’s Pose. You sit with your face down on the floor and your arms out in front. Here’s a photo. This position is very relaxing and I often feel like I might fall asleep with my face in the carpet.
- You can try to relax by doing a Forward Bend. Just sit on the floor with your legs straight in front of you and reach for your toes. You don’t actually have to touch your toes, just aim in that direction with your face looking toward your legs. Click this link to see an example.
- If I’m concerned about missing sleep for several nights, I use a relaxation CD called Relax into Greatness about one hour before bed. This recording explains that there is a difference between sleep and relaxation. Sometimes we can fall asleep but our body is not relaxed. If we’re not relaxed, we may not enjoy that nourishing level of sleep we need. The guided meditation on this CD relaxes you head to toe. When I listen to it before bedtime, I fall into deeper sleep and wake up really refreshed. This is especially good for people with chronic insomnia or PTSD.
Of course there are nights when none of these things work. If you have some effective methods of getting back to sleep, please share them so other #tired caregivers can benefit, too!