Sleep Hygiene & How To Get A Good Night’s Sleep

Sleep Takeaways:

Sleep is essential for optimal health.
Adults require an average of seven hours of sleep a night.
Lifestyle and environmental tips can help to normalize your sleep hygiene (good sleep habits) to improve sleep.

Ten p.m.…eleven p.m.…midnight…Tossing and turning…one a.m., and still wide awake. You debate whether you should get out of bed, go into the living room, and watch some T.V. or check your email, endless X, or Instagram feeds. Do you stare at the ceiling or try not to review the events of the day in your head, only to review the events of the day…The harder you try to fall asleep, the more difficult it becomes.

As I reflect on caregiving, I experienced many sleepless nights. Caregiver burden and worry about a family member or loved one you’re caring for may prevent you from getting restful sleep. Are there other reasons you can’t fall asleep? What have you tried for self-help? Why can’t you fall asleep?

Sometimes, sleep doesn’t come easy. You’re not alone. Up to 76% of caregivers reported sleep disturbances, and 14.5% of U.S. adults had trouble falling asleep most days or every day in a 30-day period. We know sleep is essential for optimal health. So, the question is: are you getting the sleep you need, and if not, what can you do?

In this blog, we’ll discuss sleep, its benefits, the reality of sleepless nights (you’re not alone), and practical tips to help you improve your sleeplessness or insomnia to get a better night’s sleep.

What is Sleep, and Why is it Important?

Sleep is:

An altered state of consciousness or absence of wakefulness.
Characterized by changes in brain wave activity, breathing, heart rate, body temperature, and other physiological functions (https://sleep.hms.harvard.edu)
Sleep is important because it is vital for your physical restoration and mental rejuvenation.

What is a Good Night’s Sleep And How Many Hours Of Sleep Should I Get Each Night?

A good quality sleep is essential.

Feeling rested, refreshed, and ready to tackle the day ahead are signs of good quality sleep.
Feeling “tired” when you wake or repeatedly awake during the night are signs of poor-quality sleep.
The amount of sleep you need each night varies according to age. Adults (18+) need at least seven hours of sleep (cdc.gov).

What is “Sleep Hygiene?”

Sleep hygiene comes down to practicing good sleep habits to help you fall asleep and improve the quality of sleep you get each night.

Good sleep habits promote better sleep and may include:

Maintain a regular sleep routine as much as possible.
Go to bed at the same time every night and wake up the same time each morning.
Give yourself time to wind down before going to bed; turn off the TV and put down your phone.
Take time to process thoughts or plan for the following day before bed. Make next day “to-do” lists or write down your “worries” before bed.
Limit noise disruptions.
Keep the bedroom dark and at a comfortable temperature.
Limit naps to 20 minutes and earlier in the day.

What Can Disrupt Our Sleep?

There are many things that can disrupt you from getting a good night’s sleep. Some factors that can lead to insomnia or poor-quality of sleep include:

Caffeine and alcohol.
Tobacco or vaping (nicotine).
Electronic devices: TV, video games and smartphones.
Hunger or fullness.
Vigorous exercise too close to bedtime.
Stress or worry.
Long naps (greater than 20 minutes) later in the afternoon.
Some medications: check with your healthcare provider.

Myths About Sleep:

Identifying inaccurate beliefs regarding sleep can help promote better sleep health. Myths about sleep include:

The ability to sleep anywhere/anytime is healthy. Inaccurate: this may be a sign of sleep deficiency.
Adults only need 5 hours of sleep for general health. Inaccurate: recommended adult sleep requirement is 7 hours.
You can function just as well with less sleep. Inaccurate: less than optimal sleep decreases performance and health over time.
Lying down with your eyes closed is almost the same as sleeping. Inaccurate: bodily functions are different in wake vs. sleep states.
A sounder sleeper stays still during sleep. Inaccurate: occasional movement is a normal part of sleep.
If you can’t fall asleep, it’s better to remain in bed and keep trying to fall asleep. Inaccurate: leave your bed, avoid electronic devices, and return to bed once tired.
You can catch-up on lost sleep. Inaccurate: despite our best efforts, you cannot regain lost sleep time.

Practical Tips for How to Fall Asleep and Avoid Sleep Deprivation:

Try these tips to help you relax and fall asleep, leading to a better night’s rest:

Follow good sleep hygiene habits.
Avoid caffeine and alcohol before bed.
Consider using a “white noise” machine to drown out other sounds.
Use earplugs or eye masks to decrease sensory stimulation.
Avoid clock-watching while in bed.
Adjust sleep position, mattress, and pillow for comfort.
Read from a paper book, not electronic medium.
Mediate, pray.
Listen to relaxing, soothing music.
Practice deep breathing exercises for relaxation: slowly inhale for a count of four and exhale for a count of four, slow and steady, and repeat.
Take a warm bath or shower before bedtime.
Journal or write down your thoughts before bedtime.
Hugs reduce cortisol levels (stress hormones) and may help you relax to fall asleep.
Focus on trying to stay awake. This may cause the opposite effect because it takes the pressure off from “trying to sleep” and may improve sleep onset.

What Are The Health Risks If I Don’t Get Enough Sleep?

According to the CDC, not getting enough sleep puts you are at increased risk for health concerns, including:

obesity
type 2 diabetes
depression
coronary heart disease
high blood pressure
irregular heartbeats
stroke

Getting a Good Night’s Rest:

Sleep is essential to your physical, mental, and emotional well-being. Good sleep hygiene and small changes in sleep habits may help you find the rest and rejuvenation you need.

But sometimes, restful sleep is unattainable despite our best efforts. If you are unable to sleep, even after practicing good sleep hygiene and trying the tips above, speak with your healthcare provider for further evaluation and recommendations.

At Visory Health, we see you and we hear you! We want your 2024 to be the most restful year yet!

Our prescription discount card provides affordable healthcare access for the greatest savings on prescription medications. And if your pet helps you feel relaxed so you can rest, Visory Health covers your pet’s meds, too!

Sleep provides the caregiver with the restoration needed to tackle another day. Sleep is vital for all, but especially for our caregiver community. Take care of yourself so that you can care for others!

To Your Health,

Dr. Creamer

DNP, MSN, MSS, MA

**What are your personal tips to help fellow caregivers fall asleep? Share, post, and comment. Support our Caregiver Community with your personal knowledge and experiences**

This article is not medical advice. It is intended for general informational or educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition, diagnosis or treatment. If you think you have a medical emergency, immediately call your physician or dial 911.

January 26, 2024

Sleep and the Caregiver