Helpful Hints for Dealing with Insomnia or Sleep Disturbance

It is not uncommon to hear cargivers complain that the person they are caring for chronically wakes during the night. Caregivers often remark that the person they are caring for will wander about the house, may get dressed thinking it is morning and may want to leave the house to "go to work" or "pick up children"... This constant hypervigilance required by the caregiver and interrupted sleep adds to caregiver stress and burnout. The following hints may assist in reversing or minimizing sleep distrubance in the memory impaired.

IMPORTANT: Persons with a chronic sleeping problem should be seen by their physician. Some medications can interfere with sleeping. Physicians may be able to add to or modify the patients medications to accomodate.

Make going to the bathroom part of the nightly ritual. If they go to the bathroom before bedtime, they will not be awakened by the need to go to the bathroom for a few hours.

Avoid stimulants and caffeine. Avoid stimulants such as coffee, tea, colas, and chocolate in the late afternoon and evening. Foods with caffeine may interfere with sleep.

Provide exercise opportunities. Persons who exercise during the day will be more tired at night. Going for walks, attending an exercise class, doing home chores like sweeping, folding clothes, wiping and dusting will use energy and help promote restful sleep.

Minimize naps during the day. Often, caregivers feel a sense of relief when the person they are caring for finally settles down and naps for a few hours during the day. They feel that this is the only time they get a break from caregiving during the day. However, napping too long or too often can have a negative effect on sound night time sleeping. Interrupt naps by gently waking them to offer snacks or drinks or to ask their help with home chores.

Try to create an atmosphere that is conducive to sleep. Offer a warm bath or warm milk to prepare for sleep. Speak in quiet voices. Show by example your intentions - make statements like "I'm tired aren't you? "Boy - it's been a long day." Yawn or stretch. Listening to soft music with lights lowered may be helpful.

Establish a routine they can count on. Try and do the same things each night before bed. (Wash face and hands with warm water, undress and get comfortable. Have a snack. Enjoy quiet music with soft lights. Use the bathroom, brush teeth. Help them get comfortable in bed.)

Remember, if it was their life long habit to stay awake until after the late news, it does not make sense to attempt to put them to bed by 8pm. Try and follow their normal routines and habits.

For more information on caregiving or questions relating to memory impairing illnesses, please contact the WNY Chapter of the Alzheimer's Association (716) 626-0600.

For information regarding ElderWood Senior Care's Memory Care Programs, contact us at (716) 633-3900.