16 ways to sleep better . . . so you can be a better caregiver

Woman sleeping on a comfortable bed in the clouds

We’ve all had those sleepless nights in which we toss and turn, look at the clock and feel stressed that we aren’t going to get enough sleep. When you are caring for someone else–whether it’s a toddler, sick relative or someone with Alzheimer’s or dementia, it’s even more important to get a good night’s sleep.

There are plenty of studies linking poor sleep to a host of physical and psychological ailments: poor immunity, elevated levels of cortisol and insulin, weight gain, diabetes, cardiovascular disease and even Alzheimer’s disease. And irritability, foggy thinking and anxiety, depression and low energy can directly impact your ability to care for another person, do household chores and get in the way of your interpersonal relationships.

Here is a list of things to try when you are stressed, your mind is on overload, or when you’ve just had too much stimulation and can’t fall asleep or stay asleep.

Good sleep hygiene is the first step to improving your sleep.

  1. Refrain from drinking caffeine after 1:00 pm.
  2. If you need to visit the bathroom during the night, limit your fluid intake after dinner.
  3. Do not resort to alcohol to help you sleep. It usually impairs sleep, and you might wake up with a headache.
  4. Try valerian, passion-flower or skullcap herbal tea at least a couple of hours before bedtime.
  5. A cup of warm milk with a small pinch of cardamom, coriander, cinnamon, turmeric and cumin, and an 1/8 of a tsp of ghee is a tasty and relaxing bedtime drink. The calcium in the milk is a muscle relaxant and the Indian spices help induce relaxation. Experiment to see which spices you like.
  6. Turn off all electronics at least 30 minutes before bedtime. This is difficult for most people so it will take some effort. Instead, listen to soothing music or read a relaxing book.
  7. Do not watch the news or listen to the radio with current news before bed. World and political events can be upsetting and unsettling.
  8. Make your bed as comfortable as possible. Cotton sheets are usually more comfortable than synthetic. Is it time to replace your mattress? When is the last time you turned it over?
  9. A cool bedroom is usually more conducive to sleep than an overheated room. On the other hand, feeling cold will not help you sleep, either. If you feel cold at bedtime, warm up some neck wraps in the microwave and place them in your bed so it’s toasty when you get in. Then when you feel warm and are starting to fall asleep you can throw them on the floor. Or, warm up your bed with a heating pad. One of my favorite thing to do is to put on pajamas that have been heated in the clothes dryer for 5 minutes.
  10. Get black out curtains. It’s easier to sleep when there is no light coming through the windows.
  11. Eat a banana. Bananas contain potassium and magnesium that help reduce risk of muscle cramps. These two minerals also support heart health and cognitive function.
  12. A drop in blood sugar during the night can cause us to wake up. Although it’s better to not go to sleep on a full stomach, a small protein snack such as a slice of cheese or smear of peanut butter on a cracker can help maintain balanced blood sugar.
  13. Exercise during the day to get your heart pumping and to maintain overall health. Just don’t do it too close to bedtime because you will get energized.
  14. Go to sleep when you get sleepy but make sure it’s before 11:00. According to Ayurveda, the ancient Indian healthcare system, it’s best to be in bed by 10:00.
  15. Melatonin supplements help some people, but you might have to experiment with the dosage. I like Natural Vitality’s Natural Calm, a powdered calcium supplement that you put in water or juice. I also like the homeopathic remedy Hyland’s Calms Forte.
  16. Use ear plugs if it’s noisy in your neighborhood. Again, you might need to experiment in order to find the product you find is most comfortable.

As a caregiver you probably think of yourself last. But it’s crucial that you take care of yourself because if you don’t, it will be able to take care of your loved one(s). So take the time to experiment. Promise yourself that you will put an emphasis on trying to improve your sleep. You will notice a difference right away, and so will everyone in your life.

Good night, sleep tight!


“Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn contains a treasure trove of information on how to stay connected with your loved one, keep calm, improve immunity, reduce stress and feel happier and healthier. Plus, it includes 20 healing modalities that the caregiver can do alone or with their loved one. Available wherever fine books are sold and on Amazon.

BarbraCohn__

 

 

Dealing with a loved one’s things after their death

 

Wohnungsauflösung

I confess. I am attached to my material possessions. It’s very important to me that I live in a beautiful environment and that means being surrounded by beautiful things. I have had the good fortune to inherit lovely things from my deceased in-laws. Their various art collections grace my walls and I enjoy them. But actually, at this stage in my life I would prefer to live more simply in a small, uncluttered home where I don’t need an alarm system to provide peace of mind that my beautiful things will be forever guarded and safe.

Now that my mother has passed away I have more beautiful things. But this time around, as I weathered the storms of her many health crises I was able to think about the things I would like to keep and visualize what it would actually be like to clear out her apartment. I contemplated the reality of having to face the thankless task of going through her top drawer and disposing of her most intimate things: eye glasses, hearing aids, medications, bras, and underwear. I think this exercise helped me to get through the actual tasks required after she died.

Creating a safe space for family

I invited my adult children, my brother’s wife and their daughters, my mother’s sister and husband, and a few cousins to my mother’s apartment the day after she was buried. Since everyone lived at least a thousand miles away, the “farewell party” had to be expedient. Most people were flying home that afternoon.

I asked everyone to browse through the things I had laid out on the couch and the many items, including a collection of paper weight and Lladro figurines, that were displayed in two large glass showcases. Next, we took turns choosing what we would like to take home as a remembrance of our mother, sister, grandmother, and cousin. It worked beautifully because my mother’s family happens to be one of the most “normal” families I know. No one fights, everyone gets a long–usually. And that’s how it went without petty arguing or bickering.

But my mother had a will in which she specifically indicated that I, the only daughter, was to inherit her jewelry. A couple of years before she passed, we went through her jewelry together and picked out pieces for her granddaughters and daughter-in-law. And then I found four small pinky size rings with various precious stones that were perfect for her four little great granddaughters. The will made this task easy.

Many years ago, when my mother-in-law died it wasn’t as easy. One family member got greedy which led to some bitter feelings. The key is to make a plan ahead of time. Encourage your loved ones to designate in a will who they want to inherit valuable and sentimental items.

10 tips for making a difficult, emotional process a little easier

  • Consider how much time you have. Do you need to vacate the apartment or house in one week or one year? Personally, I am glad that I had a time limit of one week. Even though the job was exhausting, I’m glad to have it behind me. Dragging it out month after month would seem to me to be even more exhausting, both physically and emotionally.
  • Get help! My aunt, her daughter and my partner, who stayed with me for the entire week, helped tremendously. I could not have done it without them. After everyone pulled out the items they wanted, it was easy for my helpers to go through things and determine if they could be sold or if they should be donated.
  • Find a non-profit agency such as Goodwill to pick up a truckload of furniture. I was shocked when several very nice pieces of furniture were rejected because of a stain or slight crack. These non-profit groups have become very picky, so be sure to ask on the phone if they will accept imperfect furniture pieces. Set a time for pick-up and ask if the items need to be disassembled before pick-up.
  • Bring miscellaneous items such as pots and pans, dishes, books directly to a non-profit organization in order to clear the space for when the bigger items are picked up, if you have the time and energy.
  • Nursing homes and continuum care facilities sometimes have a “store” on the premises that accepts used items. They often are eager to accept artwork and medical supplies such as wheel chairs, walkers, commodes, etc. If not, give these to someone in need. You might even find a neighbor on the same floor as where your loved one lived.
  • Take photos of photos to save money and space. My parents kept dozens of photo albums from their many trips. I shipped home some albums that included family life cycle events and gatherings. My brother, however, wanted all the travel albums. Instead of spending a fortune on shipping heavy albums, I removed the photos and put them in shoe boxes. My daughter took photos of the special family photos to archive.
  • Keep important papers: insurance policies, birth certificates, car titles, etc.
  • Don’t stop and read every letter or card that you ever sent your loved one. Box them up and bring them home to read when you aren’t as emotional.
  • Do not flush medications down the toilet! They get into the water supply. Boulder County’s website says: Pour liquid medications over cat litter or other absorbent material, and seal it in a plastic bag before placing it in the trash. Fill pill containers with household glue, remove all personal information from the container, and place it in the trash after the glue has dried. Cut trans-dermal patches into small strips, place them in a container, and add glue or mix them with coffee grounds or used cat litter. In some areas, you can bring medications to the fire or police station.
  • Don’t feel guilty about getting rid of stuff. The objects meant a lot to your loved one. But your memories are not contained in the favorite necklace your dad gave to your mom. Your dad’s favorite golf clubs that he won several trophies with don’t hold the same meaning for you. Your spouse’s slippers are old and ratty and it’s time to get rid of them. As we reminisce and go through our loved one’s material possessions, it is a good time to start downsizing our household and to think about our own mortality and how we want to live the rest of our life. The memories of celebrating your loved one’s life will always be held close to your heart. As you go through their items, remember the saying “You can’t take it with you.” It might just help, at least a little.

“Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn contains a treasure trove of information on how to stay connected with your loved one, keep calm, improve immunity, reduce stress and feel happier and healthier. Plus, it includes 20 healing modalities that the caregiver can do alone or with their loved one. Available wherever fine books are sold and on AmazonBarbraCohn__

What special item will you keep when your loved one dies?

Green shirt with long sleeves

Of course, I kept the recipe boxes that contain the directions for the foods my mother loved and made for us: noodle kugel, apple pie, Mandelbrot, eggplant Parmesan, and sour cream coffee cake. When I look at her handwritten recipe cards I can almost feel her gentle touch. What is it about someone’s handwriting that seems to reach out and explain exactly how they feel at the moment they wrote the line? If the curve of a letter such as B or C swings too far to the right the person is said to be very generous. If the letters are straight and stiff and lean toward the left, the person is supposedly self-centered. My mother’s handwriting speaks to me of kindness and femininity and I find myself luxuriating in her handwritten notes until my eyes well up with longing for her or even for just a taste of her eggplant or the banging of her pots in the kitchen.

When I was clearing out my mother’s apartment this past August, a mint green, cotton button-down shirt with three-quarter length sleeves begged me to take it home. It looks like my mother in her younger years when she was passionately interested in health matters. Mom was one of the first New Age people to juice carrots, eat granola and take nutritional supplements, and she was overly interested in her friends’ and family member’s health issues. It made perfect sense. She loved the color green, the color associated with health. And green perfectly highlighted her green cat eyes, dark brown hair, and fair complexion.

The cotton green shirt is crumpled now. It rests in the ironing basket where it will stay until I’m able to caress it, iron the wrinkles out, and hang it in a place where I can look at it without weeping for my mother. The green shirt will hide in the bottom of the basket under clothes eager to be worn, until I am ready to wrap myself in it and feel comfort, not the grief that accompanies the inexplicable feeling that a daughter feels when she has lost her first friend, her best cheerleader, and her devoted goddess who implored the moon and stars to enchant her girl’s life. When I finally iron the green shirt, it will hang limply reminding me of the voice that I can hear as clearly as if my mother were standing next to me, reminding me of who I am and where I came from.


“Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn contains a treasure trove of information on how to stay connected with your loved one, keep calm, improve immunity, reduce stress and feel happier and healthier. Plus, it includes 20 healing modalities that the caregiver can do alone or with their loved one. Available wherever fine books are sold and on AmazonBarbraCohn__