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cancer caregiver sleep
A loved one’s cancer diagnosis is life-changing, for them and for you. Even when you’re willing and able to become the primary caregiver, the reality is that the demands of caregiving can have a profound effect on your health. One of those effects is a change to your sleep. For many people, a full night’s sleep becomes a luxury they can’t afford -- but one that needs to become a priority to protect their overall well-being.
According to research, 72 percent of family caregivers experience sleep disturbances. Although the most common disturbance is disrupted sleep due to waking to provide care for the patient, studies have revealed that other aspects of caregiving -- including stress, depression, fatigue, and the physical burdens of caring for their loved one -- were also closely tied to sleep disturbances. Worry and anxiety about your loved one and the future can keep you awake even when you’re physically exhausted from the demands of providing care, which only makes things worse. According to a University of California Berkeley study, not getting enough sleep can increase your anxiety by up to 30 percent the following day -- and the longer you go without sleep, the more anxious you’ll become.
Even if you aren’t able to get a full eight hours of rest, getting quality sleep can make a big difference to your mood and energy levels, and help reduce your anxiety. Simply put, getting enough sleep is like hitting the reset button on your stress levels. When you’re overtired, your body produces more of the stress hormone cortisol, which not only leaves you more stressed and anxious, but can have physical effects as well, such as contributing to weight gain. Ultimately, when your sleep patterns suffer, you can end up in a detrimental sleep-stress cycle, where the stress keeps you from sleeping and lack of sleep increases your stress.
How Cancer Caregivers Can Improve Their Sleep
With that in mind, you need to work to find ways to balance getting enough sleep and cancer care. From getting help to practicing self care, here are some tips for improving your sleep while caring for a loved one.
- Talk with your healthcare provider. Although an increasing number of caregiving organizations and cancer care providers have started to recognize the need for caregivers to sleep more and developed interventions and support programs, that’s not the case for everyone. If you are struggling to balance sleep with caregiving, talk with your own healthcare provider. They will be able to provide some suggestions and treatment options to ensure you get the rest you need, including access to help, therapy, and in some cases, medication.
- Find ways to relieve stress. Managing your stress may sound easier said than done, but it’s vital to supporting healthy sleep and your overall well-being. Even if you only have a few minutes here and there to relax, take those moments and focus on bringing yourself back to a state of calm. Download a guided meditation or visualization app, for example, that helps you recenter yourself in just a few minutes. If you have more time, spend some time unwinding with a favorite hobby, take a yoga class, or call a good friend to chat.
- Consider respite care. Respite care provides temporary care for the patient, allowing the primary caregiver to have a break. Whether it’s for a few hours or overnight, respite care can give you the space you need to rest while still ensuring the well-being of your loved one.
- Take care of your health. Don’t become so focused on your loved one that you neglect your own health. Eating a healthy diet, getting regular exercise, avoiding alcohol and tobacco, especially before bed time, helps you stay healthy and supports a full night’s sleep.
- Develop a bedtime routine. Creating an environment that’s conducive to sleep (a cool, dark room, comfortable bedding, limited distractions like the TV or devices) and following a relaxing bedtime routine can help you drift off to sleep more easily.
- Avoid spending too much time in bed not sleeping. If you find that you can’t get to sleep after 20 minutes, get out of bed and try reading or a relaxing, quiet activity (not using electronics) until you feel sleepy. The more you focus on not being able to sleep, the harder it’s going to be to get to sleep.