Share This Article
For care workers struggling to fall asleep, implementing targeted strategies can make a significant difference. Begin by ensuring your sleep environment is conducive to relaxation—keep the room dark and quiet, and invest in comfortable bedding.
Pre-sleep routine
Engaging in a consistent pre-sleep routine can signal your body that it’s time to wind down. This routine might include gentle games, listening to soothing music or practicing deep breathing exercises.
How caffeine impacts sleep
A potentially radical solution is to remove caffeine from your diet altogether. Studies show that this can reduce the likelihood of you wanting to get up in the night to go to the loo, plus it can reduce the instances of urinary tract infections – a bonus.
If this is a step too far, limiting caffeine and nicotine intake in the afternoon and evening can also promote easier sleep. Typically avoiding cups of tea or coffee after 2pm in the afternoon (it takes around 10 hours for caffeine to work through your system) will mean that you are more likely to get off to sleep easily.
Reduce stimulating activities
Try to avoid stimulating activities, such as watching TV or using electronic devices, at least 30 minutes before bedtime. Instead, focus on calming activities that reduce stress and anxiety. This could be a simple board game, reading or listening to a book, chatting with your family or listening to music. If you find yourself unable to fall asleep after 20 minutes, get up and do a quiet activity until you feel sleepy again.
