What Can I Do About My Own Disturbed Sleep?

Here are some tips that other people have found helpful for not getting enough sleep:
-
Establish a sleep routine by going to bed and getting up at the same time.
-
Schedule your sleep schedule around your loved one’s sleep schedule, if possible. If they take a nap during the day, take a short nap at the same time.
-
Use your bed for sleeping only.
-
Maintain a quiet, comfortable and consistent bedroom temperature.
-
Do not eat heavy or large meals or do strenuous activity closer than four hours before going to bed.
-
If you are hungry, try snacks at bedtime with warm milk.
-
Try a radio, fan, or mood music to filter out noises (e.g., nature sounds, ocean, etc.).
-
Get some form of exercise every day, such as walking.
-
If sleep medications are prescribed, follow directions carefully.
-
Try taking a warm bath an hour before going to bed.
-
Try to deal with problems or worries during the day, before going to bed.
-
Avoid drinking caffeinated drinks after 3 p.m., such as soft drinks, hot cocoa, tea or coffee.
-
Practice relaxation, meditation, or guided imagery.
-
Do not drink alcohol.
-
Avoid tobacco products altogether. Nicotine is a stimulant.
-
If you can find someone to give you a backrub or foot massage to relax, go for it.
Here are some tips for sleeping too much (more than 12 hours per day):
-
Get some exercise every day, such as walking.
-
Reduce or eliminate caffeinated beverages.
-
Do not drink alcohol.
-
Go to bed at the same time each night.
-
Use distraction (hobbies or other activities that take your mind off caregiving) to avoid boredom.
-
Set your alarm to get up at the same time every morning, caregiving permitting.
-
Avoid sweets and foods high in sugar.
-
Avoid foods high in tryptophan.
-
Avoid dairy products.