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4.4 Get plenty of rest

Your diet has an impact on energy levels and mood

Give yourself breaks during the day 

As a care partner, you may be more easily tired due to increased responsibilities in caring for someone. Having breaks between activities so you can recharge, or only planning for one activity each day may help. 

Get plenty of sleep 

As we age, we all experience changes to our sleep patterns. Changes are quite varied and include needing less sleep, going to bed earlier and waking earlier, taking longer to fall asleep, and experiencing poorer sleep quality. 

People with dementia also experience changes and sometimes problems with their sleep including feeling very sleepy during the day, and not being able to get to sleep or stay asleep, at night. 

Strategies for better sleep: 

  • Go to bed and wake up at the same times each day. Setting a routine is a powerful way to help you get the rest you need.  
  • If you need to nap during the day, only take a short nap (30 minutes) in the early afternoon. 
  • Follow a routine for going to bed, including 30 minutes to wind down. Some people find practicing relaxation exercises or listening to calming music helps them settle. 
  • Don’t drink right before you go to bed to reduce the need to go to the bathroom at night. 
  • Avoid caffeinated drinks in the afternoon. Consider trying non-caffeinated teas or decaffeinated coffee in the afternoon instead. 
  • Avoid use of computers or other sources of blue light before going to bed.