Struggling With Sleep? How It Impacts Daily Life — and What You Can Do About It

By C², Connie Colleen Wyatt, Occupational Therapist, PNW Home for Life PLLC

Hey there, sleep warriors! 🌟 If you or someone you care about is battling with sleep, you know it can feel like a never-ending struggle. But guess what? Sleep is your secret weapon for conquering the day! As an Occupational Therapist, I see firsthand how sleep can transform lives. It’s not just a tool; it’s THE tool for success.

Let’s dive into why sleep is your ultimate game-changer and how you can start sleeping better tonight!

Why Sleep Affects Daily Functioning

Sleep isn’t just about catching some Z’s; it’s a full-on recovery mission for your brain and body. When you skimp on quality sleep, your superpowers like balance, attention, and emotional regulation take a hit.

You might notice:

Trouble focusing on tasks like cooking or taking medication.

Slower movements or poor balance during walking, bathing, or dressing.

Feeling overwhelmed or frustrated more easily.

Forgetting simple steps like turning off the stove or locking a door.

How Poor Sleep Impacts ADLs (Activities of Daily Living)

ADLs are the basics we do every day — like bathing, dressing, eating, and toileting. Even one bad night of sleep can make these tasks feel like climbing Mount Everest.

Here’s how:

Dressing: Poor sleep = less coordination & focus. You might put things on backward, skip items, or move slower.

Bathing: You’re more prone to falls if tired. You may also forget steps like adjusting water temp or grabbing a towel.

Eating: Fatigue can lead to poor appetite, mindless eating, or spills.

Toileting: When overtired, people (especially older adults) might miss cues or have accidents.

Quick Wins: How to Start Sleeping Better Tonight

The good news? You don’t need a complete life overhaul to start sleeping better. Small, practical changes can make a big difference.

✅ Set Up a Sleep-Friendly Evening Routine

Create a simple 30–60 minute wind-down:

Dim the lights

Lower the volume (TV, voices, music)

Do calming activities like reading, puzzles, or light stretching

Avoid screens — or use night shift settings to reduce blue light

🛏️ Prep the Sleep Environment

Keep the room cool, dark, and quiet.

Use blackout curtains or a sleep mask.

Consider white noise if external sounds are a problem.

Remove clutter — a calm space helps a calm mind.

Keep devices out of your room (i.e., tablets and phones)

🌞 Use Light to Your Advantage

Morning sunlight helps reset your body clock — open blinds, go for a quick walk, or sit by a window for 10 minutes.

Avoid bright lights 1–2 hours before bed.

Relaxing scene with bare feet peeking from under white sheets in morning light.

🚫 Cut Sleep Saboteurs

Caffeine after 2 p.m.? It lingers in your system. Try herbal tea or decaf instead.

Alcohol may help you fall asleep but disrupts sleep quality.

Heavy meals or spicy food close to bedtime can cause wake-ups.

🧠 Calm a Busy Mind

Keep a notepad by your bed to jot down to-dos or worries.

Try deep breathing or guided relaxation (free apps can help).

If your brain won’t quiet down, get up, do something calming in low light for 10–15 minutes, then try again.

A woman looking at her mobile phone at night with city lights blurred in the background.

When Sleep Issues Are More Serious

If you or a loved one regularly:

Snores loudly or stops breathing during sleep

Wakes up exhausted no matter how long you slept

Falls asleep during the day without meaning to

Talk to your doctor. These could be signs of sleep apnea or another medical condition.

Occupational Therapists can also help if:

Sleep problems are tied to anxiety, sensory sensitivities, dementia, or physical limitations

You need help adjusting routines, environments, or habits to promote sleep

You’re a caregiver and sleep loss is affecting your own health

Final Thought: Sleep Is Not a Luxury — It’s a Daily Life Tool

Whether you’re a child learning to tie shoes or an older adult trying to stay independent at home, sleep plays a major role in your success. It’s one of the most powerful — and most overlooked — parts of living well.

If you’re struggling with daily tasks and suspect sleep might be part of the problem, start by making one small change tonight. And if you need help figuring out what works best for your body and brain, an OT can help you build a routine that supports sleep — and life.

Rooting for your rest and resilience

Sincerely,

C², a fellow sleep-lover, just like you.

pnwhomeforlife.com

360-770-1752

Reference: https://www.mayoclinic.org/healthy-lifestyle/caregivers/in-depth/alzheimers/art-20047832

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