Tips on getting a good night’s sleep

Getting a good night’s sleep is an important part of taking care of yourself.

In this video from Looking forward after brain cancer, Dr Dieperink talks about how to maintain good sleep practices during stress:

It can be difficult though if you are constantly needing to care for your friend or relative. If you would like some tips to help improve your sleep click here.  We will look at four areas related to sleep that may help you to sleep: your sleeping environment, things to avoid before bed, things to do before bed, tips for when you can’t sleep.

It is important to note here, that if your problem with sleeping is due mostly to your worry about your loved one wandering, waking or needing you during the night then there are options to help you. Please speak to the doctors about ways to help your friend or relative have a good night’s sleep so that you can too. 

Your sleeping environment

• Use your bedroom as a sleeping and resting place only. Avoid watching TV, working or playing games in the bedroom.
• Make sure your bed is comfortable
• Make sure that the temperature and airflow in your bedroom is right
• Block out distracting noise and light (e.g. use a sleeping mask) 

It’s good to replace unhelpful habits with activities that will help with better sleep. So, we’re going to start with the list of things to AVOID before bedtime and then look at ideas of what TO DO instead.  

Things to avoid before bed

• Avoid screens (e.g. watching TV, being online) immediately before bed as they can wake you up
• No caffeine (tea, coffee, cola drinks, dark chocolate) for at least 6 hours before going to sleep
• Avoid alcohol before bed. It may make you feel drowsy at first, but it can make you restless, and even wake you up, a few hours later.
• Exercise regularly, but avoid strenuous exercise just before bedtime
• Don’t make a habit of sleeping during the day. It can affect your sleep at night.
• Avoid heavy, spicy or sugary food 4 to 6 hours before bedtime
• Watching your clock may only get you frustrated when you can’t get to sleep. Don’t TRY to sleep. Think about something else.
• Avoid smoking. Nicotine keeps you awake.

Things to do before bed

• Have a fixed bedtime and wake-up time
• Have a relaxing ritual just before bedtime (e.g. deep breathing, muscle relaxation exercise, meditation) Go to the resources page for a range of website links that can help with this.
• Take a hot shower or bath before bed as it can relax your muscles
• Exercise regularly, but avoid strenuous exercise just before bedtime
• If you need to rest during the day (e.g. if the person you care for has had a restless night) then that is fine, but don’t make a habit of sleeping during the day. It can affect your sleep at night.
• During the day spend some time outdoors. Being in natural daylight helps to set your wake and sleep cycle.

Click here for a guided sleep meditation from Headspace.

Tips for when you can’t sleep

If you haven’t fallen asleep easily (for instance within 15 to 20 minutes)

• Don’t watch the clock
• Don’t toss and turn

Pushing yourself to get to sleep can make things worst.  It can make you frustrated and worked up.

Instead,

1. Get up out of bed and return to the lounge to read quietly or do a puzzle
2. When you feel sleepy again you can return to bed.
3. Repeat this until you fall asleep.

Alternatively, stay in bed and try some relaxation exercises or meditate with the help of a CD or some of the online resources we have listed on the Resource Page

Remember: There is no one-size-fits-all solution. If the person you are caring for is not having issues with sleep, they don’t need to change anything. Perhaps it works for them to sleep less at night and nap during the day if that works for their family and situation.

Alice