You can play a significant role in reducing night-time disturbances by adopting the following strategies:
Supporting a Structured Daytime Routine: Engage the care recipient in regular, suitable physical activities to ensure they are sufficiently tired by bedtime, yet not overly exhausted. This can include:
For Mobile Individuals: Incorporate daily walks, adjusting the duration and intensity based on their capacity. Natural environments can be particularly beneficial.
For Individuals with Limited Mobility: Facilitate in-bed or seated exercises that promote circulation and flexibility. Gentle stretching, arm lifts, and leg movements can be effective.
Creative and Social Activities: Encourage participation in hobbies and social interactions throughout the day to maintain mental engagement and reduce daytime napping.
Creating a Soothing Evening Routine: Establish a calming pre-sleep ritual to help transition into a restful state. This might involve:
Reducing Stimulating Activities: Avoiding intense physical or mental activities close to bedtime.
Relaxation Techniques: Introducing gentle yoga, meditation, or listening to soft music can aid in relaxation.
Encouraging Dietary Considerations:
Limiting Fluid Intake Before Bed: Advise against excessive fluid consumption in the hours leading up to sleep to reduce nocturnal bathroom visits.
Avoiding Stimulants: Ensure the care recipient avoids caffeine and sugar late in the day, as these can disrupt sleep patterns.
By integrating these practices into the care recipient's daily routine, you can significantly contribute to minimising disturbances during the night, enhancing both their and your quality of sleep.