Are you getting the rest you need ?
Being a carer can be fulfilling , but it can also be physically and emotionally tiring . It ’ s more like a marathon than a race , and one of the most valuable things you can do is get enough rest and sleep . Here are some tips for getting the rest you need :
1 ) Make sleep a priority
It can be easy to prioritise your loved one ’ s needs over your own , but getting enough sleep is essential for your own health and wellbeing . Promise yourself you ’ ll try to get enough sleep , then choose a sensible bedtime and try to stick to it .
2 ) Create a relaxing bedtime routine
Establishing a relaxing bedtime routine can help signal to your body that it ’ s time to wind down and get ready for sleep . This can include things like taking a warm bath or reading a book .
3 ) Make your sleep environment comfortable
Your sleep environment plays a big role in the quality of your sleep . Ensure your bedroom is quiet , cool and dark , and your mattress and pillows are comfortable and supportive .
4 ) Minimise caffeine and alcohol
Both caffeine and alcohol can interfere with your ability to fall asleep and stay asleep . Avoid consuming these substances in the evening and limit your intake during the day .
6 ) Avoid screens before sleep
Experts recommend avoiding screens for at least 30 minutes before bedtime . This is because the blue light emitted by electronic devices can suppress melatonin , a hormone that helps regulate sleep . Screens can also stimulate our brains , making it hard to relax and wind down .
7 ) Take mini breaks
It ’ s important to take breaks – even just mini ones – during the day to recharge and care for yourself . Taking a short walk ,
5 ) Try herbal teas before bed
Many herbal teas have relaxing properties , and brewing a cup or pot of tea can become a lovely part of an evening routine . Some of the most available herbal teas that also help you wind down are chamomile , lavender and lemon balm . You might even have these herbs growing in your garden ! practicing yoga or stretching , or listening to music are all great ways to give yourself a mini break .
8 ) Nap !
In some cultures , an afternoon nap is an essential part of daily life . Try making it an essential part of yours – even just five minutes of napping can help to recharge your batteries .
6 | The Caring Way