When it comes to caring for a parent, spouse or other loved one, sleep is not for beauty. It is essential to maintain health and the energy needed to be a caregiver. Uninterrupted, restorative sleep (7 to 9 hours) is recommended by most experts.

But for many of the nation’s 65 million family caregivers, sleep is an elusive luxury.  In fact, a National Alliance for Caregiving (NAC) study on caregiver health risks found 87 percent of those caregivers surveyed suffered from insomnia.

If you suffer from insomnia or sleep deprivation, you are at risk for numerous health issues. According to the National Sleep Foundation (NSF), more than 50 percent of people older than age 65 suffer sleep disorders that ultimately shorten their lives. This deprivation of sleep is called sleep debt. In an interview with WebMD, Susan Zafarlotfi, Ph.D., clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey, said, “Sleep debt is like credit card debt. If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.”

Insomnia typically is a function of not being able to relax our minds and our bodies. To get some sleep, try these tips from Dr. Lawrence J. Epstein, associate physician, Division of Sleep Medicine at Harvard University:

1. Create a sleep-inducing environment: a dark, quiet, comfortable and cool room.

2. Do not use your bedroom for anything other than sleep or sex. No television, no laptops.

3. Make sure you do not eat at least two to three hours before bedtime, and avoid caffeine or alcohol close to bedtime. Note that smoking can cause trouble sleeping.

4. If you are tossing and turning at night and you cannot get those eyes closed, try drinking green or chamomile tea before bed or put a lavender pillow near your head to aid relaxation.

5. Create consistent sleep and wake schedules, even on weekends. Our bodies have internal clocks called circadian rhythms that synchronize our active and rest states with biochemical reactions in our bodies. Circadian rhythms are based on light/dark cycles, with light having the most impact on our ability to get to and stay in restorative sleep.

For caregivers, it is time to awaken to the fact that sleep may be your best medicine.  Sleep well.

 

 

 

 

1.) No Impairment

Individuals at this stage show no marked decline in their cognitive function. No memory problems show up on a regular basis.

 

2.) Very Mild Impairment

Forgetfulness begins. The patient begins to forget names and small details, like where they put their glasses or if they took their medication that morning.

 

3.) Mild Decline

At this point, family and friends begin to notice the symptoms. Losing things is more common, and the patient might begin having performance issues at work.

 

4.)Moderate Decline

 

5.) Moderately Severe Decline

While the patient may remember their own name and the names of those important to them, they begin to forget basic information, such as the current date, time, or season. Day-to-day task like cooking may no longer be safe.

 

6.) Severe Decline

Now, the patient needs help with basic activities like dressing and using the toilet. They might also experience behavioral changes, such as feeling suspicious or experiencing hallucinations. Someone at this stage might engage in repetitive behaviors or wander away, only to become confused and lost.

 

7.) Very Severe Decline

In this final stage, the patient may lose the ability to speak coherently. They may need help with general hygiene, and may eventually lose muscle coordination and the ability to control movement. Their muscle typically grow rigid, the reflexes become unpredictable, and eventually even swallowing could become impaired.