I can't sleep due to worry. What can I do?

I spend nights wide awake, with one ear open for any noise and my head full of worries. During the day I'm exhausted and impatient. How can I get back to sleep?

Poor sleep when caring for someone is one of the cruelest strains, as it robs us of the energy we need most. If you're exhausted and impatient, the problem isn't you — it's the lack of rest. You deserve to sleep.

Why it happens

A carer's brain remains on permanent alert, attentive to any noise, especially if your family member wanders or wakes up at night. Added to this are practical and emotional worries that don't switch off at bedtime. It's a cycle that worsens over time.

Practical strategies

• Whenever possible, share night duties with another family member or support, even if only one night a week.
• Consider monitors or trackers/alarms so you don't have to be constantly vigilant.
• Avoid screens, caffeine, and demanding tasks before bed; create a calm routine.
• Prioritise your family member's sleep first (routine, light, daytime activity) — often yours will improve afterwards.

What NOT to do

• Do not use sleep medication without speaking to your doctor.
• Do not normalise constant sleepless nights as "just part of it".

When to seek professional help

If insomnia persists, speak to your GP or call NHS 111 (111). Regular night-time rest may require home care support or carer respite via Social Services.

"It was only when I asked a neighbour to stay for one night that I realised how exhausted I was. One night's sleep changed everything." — Anonymous Carer