Tuesday Tips for Caregivers – Tips for a Better Night’s Sleep While Caregiving
It is a proven fact that the average adult does in fact need 8 hours of uninterrupted sleep each night in order to perform at their best. To many caregivers, this may be a laughable task. When caregiving for a loved one who has Alzheimer’s disease you may find yourself up and down throughout the night, either awoke by your loved one or the tasks that you have to complete the following day.
In order to keep your mind peaceful and to help yourself get closer to 8 hours of sleep each night, start by eating some of the following foods before bed:
Warm Milk – Milk is high in calcium, which in itself, promotes sleep. It also contains specific amino acids that are capable of releasing serotonin which relaxes you.
Toast – Toast is a carbohydrate rich food which increases the release of two brain chemicals that relaxes you and sends your body to sleep.
Oatmeal – Just like toast, oatmeal releases a brain chemical that is sleep-inducing. Oatmeal raises your blood sugar and is also high in melatonin.
Bananas – Believe it or not, potassium and magnesium are a good muscle relaxant and bananas have both of these in them. They also contain the amino acids like warm milk contains that releases serotonin.
Cherries – Melatonin is the chemical that controls your body’s clock to regulate sleep. Fresh, dried cherries are one of the only natural sources of melatonin. Researchers have recommended eating cherries about an hour before bedtime for the best effect.
As you get closer to bedtime
Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.