Keep a sleep diary

This, while rather tedious, will give you an excellent idea of your sleep patterns and will be a necessary record if you ever decide to visit a sleep clinic for help. Some people have done this and found their sleeping problems disappeared of their own accord! A sleep diary should note following:

What you had for dinner

What drinks you consumed after dinner

Any naps taken during day

What time you went to bed

How long it took you to fall asleep

If you woke during night

What time you woke up in morning

How you rated quality of sleep (1-10)

Any further observations

Do this every days for a few weeks and you should see a pattern emerging. This will give you invaluable information on your personal sleep habits and patterns.

Develop an evening ritual.

Do same things at same time each night. This programs unconscious mind that you are preparing for sleep. Brush you teeth, put cat out, check locks on doors. Do each step in same order. It may sound simplistic but it can work really well.

Exercise more during day.

Exercise relaxes body and mind as well as being good for your health and helping with weight loss. Even walking just 30 minutes a day will help. If walking’s not your thing try Yoga or Qigong. Both are soothing and will relax you totally. If there are no classes near you, videos or CDs are easily available.

Practice muscle relaxation.

You can do this during day or after going to bed. Practice tensing and relaxing each muscle group in turn, starting at top of head and gradually working down to toes. This relaxes body and also distracts you from any worrying thoughts while you are performing it. Visit page on relaxation techniques for some easy to follow techniques.

Write down worries before going to bed.

There’s always something to worry about isn’t there? These are things that can keep you awake when your mind won’t let go. Solution? Have a worry time before going to bed. Think of all problems that are currently in your life and write them down. Make a decision to do something about them following day.

If you are tempted to think about any of those things while you are trying to sleep simply tell yourself, “its ok, I’ve made a note of it and I’ll handle it tomorrow”

Sweet dreams!

Another solution is hiring an independent in-home care giver yourself. This person will take care of your loved one while you are away. You may be able to obtain names and information about experienced caregivers from places such as your church, Alzheimer’s Association, Area Agency on Aging.

Make sure you check references. Meet and talk with prospective caregiver and see how person interacts with your loved one. Touching is very important. It could be a pat on back or gently rubbing hand. You can even ask your loved one for input about person. People with dementia are often perceptive and intuitive.

And don’t forget! You have family members as well that can help you. A loved one who has Alzheimer’s affects all family members. So if family members offer to help, take advantage of it.

Remember, help is available. Do not feel guilty because you want to take a break. You deserve it.