We need about seven hours of sleep each night for our hearts and brains to work efficiently.

Lack of sleep makes you less mentally aware and more fatigued, and places you at a higher risk of accidents. This is especially true for older carers, who may have health problems of their own.

A recent study published in the Journal of Clinical Sleep Medicine found that older adults who care during the night for dementia sufferers have highly disrupted sleep patterns.

The study compared the sleep patterns of carers with those of people who don't have any caring responsibilities.

It found that older adult carers slept about 33 minutes less each night than non-carers. The findings suggest that carers may need to focus more on caring for themselves. Although about 50% of individuals with dementia wake up during the night, the study found this was not as significant a factor in carer sleep loss as trouble falling asleep.

 Do not disturb

Results show that carers took an average of 10 minutes longer to fall asleep than other older adults. "We were able to identify a tremendous amount of carer worry and concern," says Dr Meredith Rowe, lead researcher and associate professor of nursing at the University of Florida. "Probably this worry affects carers' ability to fall asleep quickly."

Older adult carers also had more variable sleep patterns from night to night, higher rates of daytime sleepiness, and greater levels of depression than non-carers.

Dr Rowe says carers' lack of sleep is one of the leading factors in early placement of dementia sufferers into residential care.

Helping carers find ways to sleep restfully, and minimise disruptions during the night, can reduce this risk.

Restful sleep is more likely for you and the person you support if you take steps to prevent disruptions during the night.

Dot Eilkin, manager of Guardian Health Care's Maidstone facility, says this is especially important for carers supporting someone who has dementia, or those with a 24 hour role for someone who needs medical or other assistance during the night.

"Without adequate sleep carers soon burn out and can compromise their own mental and physical health."

Guardian would like to share some of its tips to improve your odds of getting a good night's sleep. "They are simple ideas but they really work," says Dot.

Sleep Well! Advice from Guardian Health Care nurses and aides


During the day

  • Discourage long naps that may cause restlessness at night.
  • Encourage physical activity to help sleep patterns.

Adequate nutrition and fluids

  • Have an evening routine for dinner.
  • Have a supper consisting of a warm drink (Milo, tea, milk etc) with a biscuit or sandwich several hours before bed to ward off hunger (and wakefulness) during the night.
  • Avoid drinking liquids close to bedtime, as a full bladder will wake one or both of you.

Preparing the room

  • Close curtains or blinds.
  • Ensure the room is comfortably cool or warm.
  • Ensure that bed linen and blankets are tidy/clean.
  • Play soft music if desired.
  • Remove flowers if they are highly perfumed.

Preparing for sleep

  • Use the toilet before going to bed.
  • Apply clean continence aids (pads, urine collection bags etc) if these are used after the person is in bed. Apply barrier cream or other skin treatments as needed.
  • Give final medication(s) for the day.
  • Ask if music/radio should be left on or turned off.
  • Position the commode, urine bottle or other items near the bed if these are used, so they are handy during the night.
  • Door left open or shut as desired.
  • How often do you check on your family member at night? Ask health professionals how to minimise the need for turning to avoid pressure sores. With the right aids, the need for regular turning may be eliminated, so you can both sleep with fewer disruptions.
  • If the person is unsettled during the night, a warm drink or snack may help.
  • Use a torch to check on the person at night. They will be less likely to wake, and you will be able to go back to sleep sooner.

Equipment

  • We use Sensomats to listen out for people who wander at night. Carers may sleep fitfully if they're worried about their family member leaving their bed or room. Knowing they will be alerted if their family member wanders might give carers peace of mind, and allow them to sleep peacefully.
  • Ask for advice about aids and ways to reduce this risk from your nearest hospital's occupational therapist.
  • Install a night light if this will increase safety or comfort.