Desperate for a full night of sleep?

I am awake at 3:30am unable to sleep, tossing and turning and thought this is a good blog topic because I am sure that I am not alone.  Part of poor sleep is being older, but the sleep issues started post stroke.  For so long, I was on high alert at night fearful that my loved one needed me and to keep him safe.  I hear every little noise and squeak and then need to investigate.  This sleep pattern brings back those days with a new infant.  What can the Care Partner/caregiver do?  How can I get a good night’s sleep?  Am I making it worse by taking a nap in the afternoon? 

Let me share my search for a good night’s sleep.

What is causing me not to sleep?

Poor sleep quality can be caused by:

1.        Poor sleep habits – such as an irregular sleep schedule

2.      Too much caffeine or alcohol - especially after 7pm

3.      Stress and anxiety.

4.      Sleep apnea.

5.      Undiagnosed sleep disorder

The first three are the devils that I deal with.  How about you?

Why is sleep so important?

Lack of sleep can lead do:

1.        Fatigue leads to accidents – your reaction time is slower.

2.      Increase risk of developing several chronic illnesses; diabetes, stroke, heart disease, and high blood pressure to name a few.

3.      Linked to depression in those who sleep less than 6 hours per night.

4.      Hurts the learning process -decreases alertness and attention span.

5.      Impairs judgement – limits your ability to accurately interpret events.

6.      Damage to skin – puffy eyes and sallow skin.

7.      Gaining weight is more likely - This is because shortening your sleep schedule increases your production of the hormone ghrelin which stimulates hunger and decreases your production of leptin which suppresses appetite. Throwing off your appetite increases the likelihood that you will overeat, which can lead to obesity over time. Studies have shown that people who sleep less than seven hours a day are 30 percent more likely to be obese than those who get nine hours of sleep or more.

8.      Fatigue causes forgetfulness – When we sleep the days memories are stored and consolidated for easy access and recall.  This occurs when deep in the sleep cycle. Lack of sleep can hurt long term memory.

I agree with this list, I know I am currently at my heaviest and I believe sleep issues are part of the problem.

How can I get a good night’s sleep?

I can always fall asleep with a book in my hand at the beach and sleep like a baby.  Unfortunately, I can’t do that so what are my options.  I like the Mayo Clinic site; the information is easy to read and very well written.  Follow the link for additional information.

This is what Mayo Clinic recommends:

Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed but continue to maintain your sleep schedule and wake-up time.

Pay attention to what you eat and drink.

Don't go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

Create a restful environment.

Keep your room cool, dark, and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

Limit daytime naps

Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

Include physical activity in your daily routine

Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

Manage worries.

Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.

Sleep tips: 6 steps to better sleep - Mayo Clinic

Do these recommendations work?

Like you, I am desperate to have a full night’s sleep.  For the next month I will be implementing the recommendations from Mayo and will let you know the results.  I hope that my attempt to better sleep will also help you.

Please comment on how you are sleeping. What works and doesn’t work?

For more information on what worked for us, check out “Stroke and the Spouse” available on Amazon or follow the code below to purchase.

Stroke Caregiver Connection…Because you care!

Order “Stroke and the Spouse” to learn more.

Stroke Caregiver Connection…Because you care!