The Importance of Sleep for Carers: Strategies for Better Rest
Caring for someone—whether a loved one or a client—is one of the most selfless and demanding roles anyone can undertake. It entails helping with housework, personal care, medication, transportation, food shopping, and emotional support.
This is what more than 3 million Australian carers and 430,000 New Zealand carers do every day.
However, the physical, emotional, and mental toll of caregiving often leads to disrupted sleep patterns, which can affect both the caregiver’s health and their ability to provide quality care. Research revealed that some carers get as little as 4.4 hours of sleep per night.
Understanding the importance of sleep and adopting strategies to improve rest is crucial for carers to maintain their well-being and resilience. Here is what you need to know and do to have better sleep.
In this article:
Why Sleep Matters for Carers
Sleep is essential for physical health, emotional stability, and cognitive function. For carers, the benefits of adequate sleep extend beyond their well-being to the quality of care they provide.
Physical Health
Sleep plays a critical role in repairing the body, strengthening the immune system, and regulating vital functions like blood pressure and hormone levels. Carers who experience chronic sleep deprivation are at higher risk of developing conditions such as heart disease, diabetes, and obesity.
Emotional Stability
The emotional demands of caregiving can be immense, often leading to stress, anxiety, or depression. Lack of sleep exacerbates these feelings, making it harder to cope with the daily challenges of caregiving. Proper rest helps regulate mood and improve emotional resilience. It also manages stress and anxiety to improve your emotional stability.
Cognitive Function
Sleep is vital for memory consolidation, problem-solving, and decision-making—skills that are indispensable for carers managing medications, schedules, and the ever-changing needs of those they care for. Sleep deprivation impairs concentration and judgment, increasing the likelihood of mistakes during care.
4 Common Sleep Challenges for Carers
Carers often face unique barriers to achieving restful sleep. Recognising these challenges is the first step toward addressing them.
1. Nighttime Interruptions
Many carers need to attend to the person they care for during the night, whether for medication, mobility assistance, or medical emergencies. They wake up 2.2 to 17.5 times per night to do that. These interruptions can fragment sleep and prevent restorative rest.
2. Stress and Anxiety
The emotional burden of caregiving, coupled with worries about the well-being of the person they care for, can lead to overthinking and difficulty falling or staying asleep. Up to 60% of carers admitted that they experience a sleep deficit due to their daily commitments.
3. Irregular Schedules
Caregivers often juggle caregiving responsibilities with work, family commitments, and personal needs. This erratic schedule can disrupt the body’s natural sleep-wake cycle, leading to insomnia or daytime fatigue.
4. Limited Time for Sleep
The demands of caregiving often leave little time for self-care, including sleep. Many carers sacrifice rest to complete chores or enjoy a few moments of personal time. On average, most carers only sleep for 2 to 4 hours daily.
8 Strategies for Better Rest
While caregiving can make sleep elusive, several practical strategies can help carers improve their rest and overall well-being.
1. Establish a Sleep Routine
Creating a consistent sleep schedule helps regulate the body’s internal clock. Carers should aim to go to bed and wake up at the same time every day, even on weekends, to build a habit of quality sleep. Aim for 6-9 hours of sleep daily to ensure adequate rest.
2. Create a Sleep-Friendly Environment
A comfortable and quiet sleeping environment promotes better rest. Carers can enhance their bedroom by:
Blocking out light – Using blackout curtains or an eye mask.
Minimising noise – Employing a white noise machine or earplugs.
Optimising comfort – Investing in a supportive mattress and breathable bedding.
The aim is to make your bedroom cool, quiet, and dark to create a restful environment.
3. Prioritise Sleep Hygiene
Sleep hygiene refers to habits and practices that support restful sleep. Carers can benefit from:
Limiting caffeine, alcohol, and heavy meals close to bedtime.
Avoiding screen time an hour before bed to reduce exposure to blue light.
Engaging in relaxing activities, such as reading or meditation, before sleep.
Also, a few more times for good sleep hygiene include exercising regularly, limiting naps, and sleeping on the side or back.
4. Share Responsibilities
Caregiving should not fall on one person alone. Sharing responsibilities with family members, friends, or professional caregivers can provide the carer with uninterrupted time to rest. Even taking short breaks can make a huge difference.
5. Utilise Respite Care
Respite care services offer temporary relief by taking over caregiving duties for a few hours or days. This allows carers to rest, recharge, or address personal needs without guilt or worry. It also prevents burnout and exhaustion, especially if you work for extended hours.
6. Practice Stress Management
Adopting stress-reducing techniques can help carers sleep better. Activities such as yoga, mindfulness meditation, or journaling can alleviate anxiety and promote relaxation. Regular exercise and maintaining a balanced diet can keep your energy levels up, helping you manage stress.
7. Seek Professional Support
If sleep problems persist, carers should consider consulting a healthcare provider or therapist. Sleep disorders like insomnia or sleep apnea require medical attention, and counselling can help address underlying emotional issues.
8. Use Technology to Simplify Care
Innovative tools and devices can reduce the caregiver’s workload, leading to better sleep. For example, you can use medication management apps to track schedules and reminders. Monitoring devices help to alert carers of emergencies without constant vigilance, while smart home systems can automate household tasks to allow you to rest.
More Reading: Caring for the Carers – How Can We Take Better Care of Care Workers?
The Ripple Effect of Better Sleep
When carers prioritise their sleep, the benefits extend beyond their health and happiness. Improved rest enhances their ability to:
Provide consistent care – A well-rested carer is more alert, patient, and attentive to the needs of the person they care for.
Foster positive relationships – Quality sleep reduces irritability and emotional fatigue, improving interactions with loved ones and other stakeholders.
Avoid burnout – By addressing sleep needs, carers can sustain their caregiving roles without compromising their mental or physical health.
Having better sleep keeps you energised during work, allowing you to enjoy your work and stay productive. It also curbs other issues like food cravings—a lack of sleep can lead to other behaviours like overeating and cravings.
Encouraging a Culture of Caregiver Wellness
Organisations, communities, and policymakers also have roles to play in supporting carers’ sleep and overall well-being. Providing resources such as education, respite care programs, and financial assistance can alleviate the pressures of caregiving.
Encouraging open conversations about the challenges carers face helps de-stigmatise their struggles and fosters a supportive environment. Employers should also encourage time off and ensure predictable shift patterns to allow carers to have regular breaks and rest.
Getting Better Sleep as a Carer
Sleep is not a luxury—it is a necessity for carers striving to provide the best possible care. Carers also need to safeguard their health to enhance their caregiving abilities and lead more balanced lives.
Prioritising sleep is not just an act of self-care; it is a vital component of effective caregiving that benefits everyone involved.
At Tunstall Healthcare, we provide products that simplify carers’ everyday work, allowing them to create more time for sleep. For instance, our Epilepsy Sensor eliminates the need to make regular checks, saving you time. Or, check the Tunstall Gem4, which allows you to call for assistance when out and about.
Explore all our products and apps to find solutions that simplify your caregiving job, allowing you to create more time for rest and sleep.
Continue Reading: Helpful Tips for New Carers Starting Their Caregiving Journey
