Improving the sleep of someone you care for - tips for carers

As a carer, one of the challenges you may encounter is your loved one struggling to get a good night's sleep. Often, those with dementia experience an overactive mind at night, making it difficult for them to relax and rest. Sleep disturbances not only affect their well-being but also exacerbate other symptoms of dementia, including mood swings, confusion, and anxiety. Here are some practical tips you can use to help calm their mind and ease into restful sleep.

1. Establish a relaxing bedtime routine

Creating a predictable, soothing bedtime routine can signal to the brain that it’s time to wind down. As a carer, you can incorporate activities that the person you care for finds relaxing, such as:

• Reading a book: reading aloud a familiar story can bring comfort.

• A warm bath: bathing helps the body relax, making sleep come more naturally.

• Listening to calming music: soft music or nature sounds can reduce anxiety, creating an atmosphere of peace and safety.

Consistency is key here. Following this routine every night will instil a sense of calm and predictability​.

2. Encourage deep breathing or meditation

Deep breathing exercises can be an effective way to slow down racing thoughts and calm the body. You can help guide them through simple breathing exercises, such as inhaling for four counts, holding the breath for four, and exhaling for four. Meditation or guided relaxation exercises can also help shift focus from anxiety to calmness.

If they are able to use technology, you can even find guided meditations on YouTube to play as part of their bedtime routine​.

3. Suggest writing or talking about worries

Your loved one may have lingering worries or anxieties that make it hard for them to fall asleep. Encourage them to talk about their thoughts or write them down (if possible) before bed. This simple act can help "offload" mental burdens, giving the brain permission to let go and rest. As their carer, you can provide a listening ear or even write down their concerns for them.

4. Limit screen time before bed

It’s well-known that the blue light emitted by phones, tablets, and TVs can disrupt sleep patterns. Where possible encourage them to avoid screen time for at least an hour before bed. Instead, opt for activities like reading, listening to music, or practising gentle stretches.

5. Create a peaceful sleep environment

The environment where someone sleeps is crucial to their ability to rest.

• Keep the room dark, quiet, and cool: light and noise can stimulate the brain. Make sure the room is set up for comfort.

• Use white noise or calming sounds: if outside noise is a problem, consider using white noise machines or calming background sounds, like rain or waves, to help block out distractions.

6. Practice gratitude or positive thinking

If they are struggling with an overactive mind, helping them focus on something positive can ease their transition into sleep. Encourage them to reflect on a few things they’re grateful for from the day, no matter how small. This practice helps shift attention away from anxious or negative thoughts, promoting relaxation​.

As a carer, you might find these tips and techniques helpful if you’re having trouble sleeping. Practising them alongside your loved one could benefit both of you.