At Premier Community our service users are at the heart of what we do, and our overnight care services are there to provide additional support and help put you and your loved one’s minds at ease.
Overnight care is ideal for those who feel uncomfortable being left alone overnight, as an ad-hoc respite for the main caregiver to get a good night’s sleep or as regular slots for condition-led care plans.
As we age the quality of our sleep decreases with issues such as getting up in the night to go to the toilet, side effects of medication or maybe you’re recovering from an operation that is causing discomfort at night.
Sleep disorders are also more common with conditions such as insomnia, sleep apnoea or generalised anxiety about current health and well-being concerns keeping us awake at night.
Receiving one-to-one nightly care from our experienced carers means someone is always on hand you with toilet breaks, administer medication, or even help move and position you in bed.
Visit the link to read more about overnight care services, or use our top five tips below to help you get a good night’s sleep. https://www.premiercommunity.co.uk/overnight-care
1. Manage Stress and Anxiety to Sleep Soundly
Trying some stress relief techniques before going to sleep will allow your mind to wind down slowly and your heart rate and breathing to slow down. You could set aside some time to do some mindfulness meditation, where you spend some time acknowledging your own feelings, emotions and the thoughts in your mind.
The aim is to be present in that moment with all emotions you’re feeling and let them pass with no judgment. In doing this you can then go to sleep with a clearer a mind allowing your mind to be less busy, which should let you go to sleep with less disruptions.
There are other types of meditation that might be more fitting to you such as guided meditation. This is where you are given instructions and encouragement to be calm and can also include tools such as music to create the calming atmosphere.
2. Limit Screen Time Before Bed
Too much exposure to blue light before going to bed can disrupt your body’s production of melatonin, a hormone that regulates your sleep. Putting down those devices that expose you to blue light at least an hour before going to sleep, allows your brain to slow down the pace and acknowledge it’s time to go to sleep.
Devices can also interfere with getting a quality night’s sleep with being reluctant and distracted to turn it off and get a good amount of sleep. This can cause an irregular sleeping pattern, which will not help contribute to achieving a good amount of sleep to allow you to be refreshed and energetic for the next day.
3. Stay Active During the Day
Keeping active throughout the day can significantly improve sleep quality and your mental health. Physical activity causes your brain to release ‘feel good’ chemicals like endorphins and serotonin that help improve your mood.
This will improve your sleep quality as the negative thoughts that cloud your brain at night won’t be as heavy and intense, since you’ve helped keep your mind busy during the day by partaking in exercise.
Another reason why physical activity is good for your sleep health is because exercising also raises your core body temperature. Elevation in core body temperature signals the body clock that it’s time to be awake. After about 30 to 90 minutes, the core body temperature starts to fall. The decline helps your body naturally wind down and fall asleep.
4. Adjust Your Diet for Better Sleep
A balanced diet that includes vegetables, fruits, protein and whole grains will have a positive impact on your sleep routine. Certain foods such as leafy greens, nuts and seeds are rich in magnesium and will encourage relaxation for a better sleep. If you’re a service user, our carers can help to prepare nutritious meals to ensure you’re getting everything you need to stay healthy and happy.
Stay hydrated, but not too much before bed. It is extremely important to keep hydrated throughout the day to avoid getting ill. However, keep in mind that you should limit fluids an hour or two before bed to reduce the need to get up during the night to go to the bathroom. Moderation is key to having a night of sleep that isn’t disrupted.
5. Embrace Technology for Your Well-being and Comfort
If you are finding difficulty sleep due to mobility issues or specific health conditions, you might benefit from an adjustable bed. A bed that can be suited to your own particular needs and requirements could be the key to a comfortable and full nights sleep.
You can browse our mobility store online and see if any of our adjustable beds, mattresses and a variety of bedroom aims would contribute to having a restful night. https://www.premiercommunity.co.uk/shop/bedroom-aids/28
Sleep Tracking Devices such as monitors are able to identify your sleeping patterns and spot areas for improvement. These types of devices can provide an insight into the length of time you or your loved one is sleeping for and the quality of sleep.
Another device that can also provide this information is Assistive Technology, with the help of AI you can discover how often your loved one is up and down during the night in a non- intrusive way. This tool is a great way to keep an eye out regularly for your elderly relative without the need for anyone there.
Visit the link to read more about our partnership with The Access Group and see if the use of technology- enabled care would be useful for night care for your family member. https://www.premiercommunity.co.uk/homecareplus
These five tips can be found to be quite useful if you are experiencing insomnia or have health conditions that are preventing you to have a healthy amount of sleep at night.
There are a variety of strategies, tips and aids out there that can further enhance your sleep health but making that small change in your current routine could be the key to solving some of your problems.
