Caring for your parents is tough enough and without a good night’s sleep, care giving is almost impossible. With little to no sleep, family caregivers can get stuck in a wearisome cycle of exhaustion, mental fog, irritability and depression, which ends up affecting the quality of care they give their loved ones.

Doctors tell me there are several things you can do to improve your sleep, but tell that to my "sleep center," which never has worked very well and took a permanent leave while I was caring for my parents.

But some of the tips from healthcare professionals might help and can’t hurt:

The first step is talking with your physician. Chronic pain, breathing difficulties, frequent urination, reflux disease and an overactive thyroid can lead to insomnia.

Try to reduce stress. I know, easier said than done. But you need to find some time to exercise, at least a 10-minute daily walk.

If you can’t manage stress by yourself, talk with a therapist. Once, when I felt overwhelmed with my parents’ care, I sought out a therapist. She pointed out all the choices that I didn’t even realize I had as a caregiver, and this was enough to relieve my mind a little.

Limit naps, unless that’s the only time you can steal for yourself. Then, limit them Advertisement

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Go to bed and get up at the same time every day, even on weekends and holidays.

Avoid eating too much late in the evening, as this can cause indigestion.

Also, avoid drinking too much before bed, as this can increase nightly trips to the bathroom.

Don’t count on a glass of wine, a cigarette or hot chocolate to do the trick. Avoid caffeine after 2 p.m.

Check side effects of medications, including those for allergies, colds and high blood pressure, as some can disrupt sleep.

Take a warm bath or shower before retiring.

Don’t watch TV or work on your computer in bed. Make sure your bedroom is dark, quiet and comfortable and climb into bed when you’re ready for sleep.

Make a to-do list before turning in so you won’t wake up in a few hours worrying about the next day.

Ask family and friends for respite, to help with meals and chores. I wish I’d hired a care manager or in-home care company for at least a few hours of help a week.

Remember that without adequate rest, you risk your own health and face caregiver burnout.

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