Solutions for Caregiver Insomnia: From TCM Dietary Therapy and Abdominal Breathing to Cognitive Behavioral Therapy (Shared by a Hong Kong Clinical Psychologist)

Long-term caregiving for family members can easily lead to caregiver insomnia due to stress and disrupted routines. A Hong Kong clinical psychologist suggests combining multiple approaches to address the root causes of sleep problems.

First, TCM dietary therapy offers gentle regulation — for example, cooking porridge with lily bulb, lotus seed, and longan, or drinking sour jujube seed tea, which helps calm the mind and nourish the heart. Second, simple abdominal breathing can provide immediate relief from anxiety: lie flat before bed, inhale slowly for 4 seconds, exhale for 6 seconds, repeat for 5 minutes. This activates the parasympathetic nervous system and relaxes a tense body and mind.

If insomnia persists, Cognitive Behavioral Therapy for Insomnia (CBT-I) is an internationally recognized effective treatment. The psychologist points out that caregivers often fall into a vicious cycle of "the more you worry about not sleeping, the more you can't sleep." By adjusting negative thoughts about sleep, establishing regular routines, and restricting time spent in bed, one can retrain the brain to form a positive association with the bed.