Statistics are current as of 2021
Nicknamed the "sandwich generation," many adults, aged 46 to 64, care for aging parents and children. Caregivers are typically female - 75 percent. And 17 percent of all adults over 65 help someone, according to the American Association of Retired Persons (AARP)
Additionally, forty percent of caregivers are in high-stress situations - juggling full-time work and families.
Sleep deprivation is part of the job.
And because of the stress, most caregivers lack sleep. The Centers for Disease Control (CDC) lists that 37 percent of all caregivers report insufficient sleep. But caregiver sleep loss goes beyond missing a few hours to binge-watch a favorite show.
Actual sleep deprivation causes serious health issues.
Sleep quantity and quality
For adults, six to nine hours of sleep is preferred. After 65, six to eight hours nightly is optimal. But more than just quantity, sleep quality is essential. To be restorative, a person needs to rest long enough to dream and reach deep sleep.
Unfortunately, staying asleep is difficult for caregivers. Sleep-wake cycles are often interrupted- up to several times nightly- when caring for people with chronic pain, infection, or dementia.
Risks of Sleep Deprivation.
Lack of sleep can cause daytime dysfunction, accidents, and mistakes. Known as "sleep debt," sleep deprivation is cumulative. And many caregivers quickly reach the point where a "good night's sleep" cannot restore health.
Symptoms of Sleep Loss
The CDC found that 53 percent of caregivers over 45 report multiple chronic health conditions, including coronary heart disease (angina, myocardial infarction), stroke, asthma, cancer, COPD, arthritis, kidney disease, and diabetes.
Sleep deprivation leads to:
· Sleep Disorders
· Cognitive Dysfunction leading to forgetfulness, inability to think or speak.
· Mood disorders, including depression, anxiety, and irritability.
· Imbalances, which the National Sleep Foundation (NSF) states, contribute to sweet and salty food cravings.
Severe sleep loss symptoms include,
· Post Caregiver Stress Disorder (PCSD) with PTSD-like symptoms, including audio and visual hallucinations.
· Significant weight change -- more than 5 percent within six months
· Organ Failure
Care for the Caregiver
Many caregivers are bombarded with advice from family and friends, urging them to use respite care or take time for themselves.
But it is never that simple. Financial or insurance constraints, distrust of strangers, or misplaced guilt prevent caregivers from seeking assistance.
Massachusetts caregiver resources
The United States Bureau of Labor Statistics reports 40.4 million caregivers providing uncompensated care valued at over $449 billion in 2015. Furthermore, current respite assistance programs vary by state - often with extensive restrictions.
But with an estimated 844,000 caregivers in the Commonwealth, Massachusetts has numerous resources. MassCareLink pays caregivers through the state adult foster care program. Additional resources can be found at mass.gov, including the Family Caregiver Support Program (EOEA) and the Massachusetts Caregiver Coalition. And a Lexington, MA non-profit, Family Voices, specializes in caregiver networks.
Solutions for caregivers.
Coping with stress is complicated, with or without help.
Common suggestions to reduce stress and maximize sleep include meditation or limiting caffeine and alcohol. These tips may work for some. But caretakers also need to give themselves "permission" for self-care. And that is not always easy.
More than just meditation.
Caregivers should be present in their care. An easy way to create health awareness is to keep a log. Wearable trackers record food intake, sleep, and regular exercise - which can be as simple as moving or stretching. Exercise produces serotonin, affecting sleep, cycles, and mood.
Smarter care
Remote monitoring technology has advanced. Use it to ease fears and minimize the hourly vigil of checking on an individual. Depending on the illness and situation, baby monitors work, as do voice-activated home systems.
Caregiving is a marathon.
When flying on an airplane, passengers are advised, "if you are traveling with small children or someone who needs your help, put your mask on first."
Caregiving is no different. The key to caring for caregivers is to begin early, at hospital discharge -- integrating a family caregiver's needs into the patient's home health plan.