Good sleep

Carers can often find it difficult to have a good night’s sleep. You may be looking after someone who needs care during the night or you may have too much on your mind to relax. It is important to find out the reasons behind a lack of sleep and to try and find ways around the problem. Lack of exercise, an unhealthy diet, stress and depression can be factors in an inability to sleep. The tips below may help with sleeping problems but, if sleeplessness becomes intolerable, a visit to your GP may help.

• Try to keep a regular pattern of going to bed and rising at the same time every day, even if you are not tired.
  
• Ensure that your bedroom is comfortable – not too hot, cold or noisy.
  
• Ensure that your bed is supportive. It should be not be so firm that your hips and shoulders are under pressure or so soft that your body sags. You should try to replace your bed every 10 years so that it maintains maximum support and comfort.
  
• Try and take some regular exercise. This may help you cope with worries and stress, which may be contributing to your lack of sleep.
  
• Try to cut down on tea and coffee in the evening.
  
• Try not to eat or drink a lot late at night. Try to have your evening meal earlier
  
• As a carer, you may find it difficult to unwind properly and get a good night’s sleep. Try and take some time to relax properly before going to bed – a warm bath may help. There are many different relaxation techniques. You could try tapes and books available in your local library or you could join a class.
  
• If you cannot sleep, try not to lie there worrying. Get up and do something you find relaxing like reading, watching TV or listening to quiet music. After a while you may feel tired enough to go to bed again.
  
• If your sleep is disturbed – for example, if you are having to get up during the night to help the person you care for go to the toilet or to turn them to prevent sores, you may be entitled to extra support during the night from your local authority, to allow you to get a break. Find out more about help with caring more...

 Further information

Useful information at www.sleepcouncil.com