Caregiver Sleep Struggles: Natural Ways to Ease Insomnia & Reclaim Rest

 

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As a caregiver, self-care is not optional—it’s fundamental. Without my ability to care for myself and stay healthy, I won’t be able to show up for my family when they need me most. And it’s not just about meeting their needs; it’s also about preserving my own vitality so I can keep going, mentally and physically. Let's face it, we all want to age gracefully. 

One ongoing challenge I face is getting quality sleep. Insomnia has followed me since grad school and remains a persistent issue now that I’m caring for an elderly parent. And I know I’m not alone—many caregivers struggle to fall asleep, stay asleep, or get enough restorative rest.  In fact, it is hard to fall asleep and stay asleep, if doing so means staying semi-alert. 

I've come to learn that insomnia has more than one path to resolution. For some, that may include medication. Others turn to cognitive behavioral therapy. But what’s been gaining attention—and what resonates with me—is the role of movement in improving sleep.

Studies show that exercise can significantly improve sleep quality. Activities like Tai Chi, walking, jogging, and yoga have been shown to help in a variety of ways:

  • Tai Chi supports deeper, longer sleep and overall relaxation.

  • Walking and jogging improve total sleep time and sleep efficiency, meaning more of your time in bed is actually spent sleeping.

  • Jogging, in particular, has been shown to ease symptoms of severe insomnia.

  • Yoga boosts restfulness and calms the nervous system before bed.

There are no guarantees. Not every exercise will work the same for every person. But physical movement offers a host of benefits—mental clarity, emotional regulation, stress relief, and improved physical health—that make it a worthwhile part of any self-care practice.

For caregivers like me, better sleep isn’t just a luxury—it’s a necessity. And while we may not be able to control every stressor, we can take small, empowering steps toward reclaiming rest. Movement is one of them.

✦ ✦ ✦

Related Read:
👉 Healing Small Rituals for Caregivers

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