Your physical health as a carer

The emotional impact of caring can have a big impact on your physical health. For example, long-term stress and lack of sleep can lead to poor, and in some cases severe, physical health issues.

Staying physically healthy is an important part of maintaining your mental health too. Signs of serious issues can easily be overlooked for various reasons. Lack of time and energy can make it difficult to focus on yourself and your health. 

Diet and physical activity

Eating well and keeping physically active – if this is possible for you, will help you to stay healthy.

Eat a well-balanced diet and keep hydrated

Eating a healthy diet is important to maintain good health. It can also help keep your energy levels up and reduce ‘slumps’ in the day. Try to eat at least five portions of fruit and vegetables every day, as part of a balanced diet.

To stay hydrated, you should drink between 6–8 glasses of water a day. To do this, it might help to keep a water bottle near you for regular sips. 

Exercise regularly

Exercise is good for both your physical and mental health. It can help to reduce stress and improve sleep. This could include going to a gym or exercise class such as yoga, Pilates or tai chi. Online classes and videos can help you to exercise from home. Being outside in the fresh air is also beneficial. This can include going for a walk or doing an active hobby such as gardening.

If taking time to go out is difficult for you, it can help just to stand outside for a few minutes. Take some slow deep breaths. You can also try to build movement and activity into your daily routine. For example, you can do a few stretches while sitting down or walking back and forth while waiting for the kettle to boil. 

Getting enough sleep 

Sleep is very important as it helps your brain and your body to recover. In general, adults need 7–9 hours’ sleep a night. However, it can be difficult to sleep well if you are anxious or stressed. People with dementia often wake up or get up at night. They may walk about or need help going to the toilet.  They might also be disoriented, anxious or fearful. This can also affect your sleep.

For carers, the constant worry this causes can make it hard to fall asleep or stay asleep. If you can’t get enough sleep, try the suggestions listed below:

• Try to keep to a regular sleep pattern. This involves going to bed and waking up at the same time every day, so your body gets into a natural sleep rhythm.  
• Make your bedroom dark, quiet and comfortable. This can help you relax and stay asleep. 
• Try to put the day to rest. You may find yourself going over the day’s events in your head. Or you may be worrying about the future when you are trying to sleep. It can be helpful to write things down, such as your thoughts, feelings and things to remember. This can help to get them out of your mind and onto a page. Keeping a notebook and pen by your bed may be helpful. 
• Talk to your GP if nothing is helping you to sleep. It could be other reasons such as anxiety, worry or sadness. Your GP may be able to suggest medication, services or techniques to help you, including counselling.

If you can sleep, but it is the person with dementia who is up in the night and waking you, you may need help from another carer at night.

You should also speak to the person’s GP or social services for advice. And for more guidance on general sleep advice you can visit the NHS website.