Sleep Better, Cope Better: Sleep Strategies for Caregivers 

Americans are among the most sleep deprived nations in the world. And caregivers are among the most sleep deprived Americans. According to the National Sleep Foundation, most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

But although caregivers often find themselves exhausted by the end of the day, many still have difficulty getting enough sleep. Studies have shown that approximately 70 percent of caregivers for people with dementia report sleep problems, 60 percent report sleeping less than seven hours, and 10–20 percent resort to using alcohol or medication to help get to sleep. Additionally, 41 percent of caregivers are awakened during the night by the person they care for. This chronic lack of sleep can have serious consequences. These same caregivers also scored higher on the depression screening.

In this article, we provide tips to help you get the sleep you need,and answer the following questions:

• What causes lack of sleep in caregivers?
• Why is sleep important for caregivers?
• How can caregivers improve their sleep habits?

What causes lack of sleep in caregivers?

In some ways, caregiving automatically puts you at risk for troubles with sleep. “Being a caregiver comes with many tasks, such as managing medications, cooking, doing paperwork, making appointments, and tracking symptoms,” explains the Memorial Sloan Kettering Cancer Center.  “You may feel like you need to do all these at once, which can be overwhelming. This is why it’s common for caregivers to feel too stressed to sleep.”

These are some realities of caregiving that can make it difficult to get your required sleep every night:

• Changes to your daily routine or environment caused by your role as a caregiver.
• Having a hard time creating a peaceful space to sleep, especially if you sleep with the person you are caring for.
• Feeling like you always have to be awake and ready to care for your loved one.
• Practicing unhealthy sleep habits like watching TV in bed or using your bed for activities other than sleep.
• Feeling like you don’t have control over your own life.
• Not having enough support from family, friends, healthcare team, or other people in your life.
• Suffering from side effects or symptoms from some medications and medical conditions.

Why is sleep important for caregivers?

Despite the challenges caregivers face when it comes to a good night’s sleep, the consequences of sleeplessness can be devastating. “Getting a good night’s sleep is not only necessary in order for you to take care of yourself, it is also necessary in terms of the quality of care you give your loved one,” notes the Caregiver’s Resource. Good sleep is not a luxury in caregiving—it’s a pillar that holds everything else up. 

Even short term lack of sleep can lead to caregiver burnout and:

• Make you feel tired and have little energy throughout the day.
• Affect your physical and mental health.
• Kill brain cells and cause memory loss.
• Make it harder for you to take care of your loved one and attend to their needs.

Additional sleeplessness can risk causing you to catch a cold, have an accident, become overwhelmed by your feelings, and lose focus. After repeatedly getting less than seven hours of sleep, you increase  your risk of depression, stroke, heart disease, colorectal and breast cancers, diabetes and even premature death.

How can caregivers improve their sleep habits?

Clearly getting enough sleep should be a top priority for every caregiver. But how can you turn that dream into a reality? Here are some top tips for getting to sleep and staying asleep from Brigham & Women’ s and the caregiver experts at Mass Care Link.

Get into a routine:

Relaxing activities like reading a book, taking a warm bath or sipping herbal tea can help you to transition from being awake to drowsiness. Aim to go to bed and wake up around the same time each day, even on weekends. 

Stop screentime: 

Shut off screens, such as your phone, TV and laptop, at least 30 minutes before bedtime. The light from screens can stop your brain from producing the sleep chemical melatonin, which is important in helping you get to sleep. 

Keep moving:

Be physically active each day. Regular physical activity improves restful sleep. This might mean going to the gym, walking around the block at lunchtime or playing a sport.  

Create a safe space: 

Make your bedroom as restful as possible. Keep the temperature cool, noises and outside light to a minimum, and distracting things such as beeping watches or clocks outside. Avoid associating your bed with anything other than sleeping. 

Don’t stress when you can’t rest: 

Don’t stay in bed if you are awake; you can’t force yourself to sleep. If you do not fall asleep at a reasonable time, maybe after 20 to 30 minutes, then get up and do something relaxing in another room. When you start to get tired, go back to bed. This practice helps your mind associate your bed with sleeping. 

Daytime habits set up nighttime success:

Aim for some daylight exposure and gentle movement each day. Limit late caffeine and large evening meals. If naps are needed, keep them short (20–30 minutes) and earlier in the day. 

Mellow out:

Be comfortable and relaxed in bed. Some people find techniques such as relaxation therapy, cognitive behavior therapy and mindfulness meditation help them to sleep. When your mind races, try the 4-7-8 breath: inhale for 4, hold for 7, exhale for 8 — four cycles calm the nervous system. Keep a notepad by the bed; writing down “to-dos” can release the need to keep them in your head.

Avoid before-bed sleep sabotagers:

Watch what you eat and drink before bed. Avoid alcohol and caffeine. Even though it may seem like it could help you get to sleep, alcohol causes fragmented sleep and worsens snoring and sleep apnea. It also causes more trips to the bathroom. Don’t go to sleep too hungry or too full, the discomfort can affect your ability to get to sleep. 

Curtail care recipient interruptions:

For caregivers awakened by nighttime wandering or care needs, try practical supports: motion or door sensors that send quiet alerts, a baby monitor, or a bell on the bedroom door, whatever reduces anxiety without constant checking. Share or rotate night duties if possible, even once a week, to create recovery time. If your loved one snores loudly, gasps, or is excessively sleepy during the day, discuss sleep apnea with a clinician. Untreated apnea strains the heart and fogs thinking; treatment can be life-changing. Restless legs, pain, or frequent bathroom trips also disrupt sleep; tracking patterns for a week can help clinicians tailor solutions.

Remember, better sleep supports patience, judgment, and resilience. Protecting rest is not selfish — it’s smart caregiving. Do you care for a loved one at home? Check out the resources available at the Mass Care Link website, like our helpful FAQs.