You’ve heard the stats about caregiving: the long hours, the emotional toll, and the unrelenting

demands. For many caregivers, the role consumes an average of 18 unpaid hours a week,

leaving little room for personal care. If you’re caring for someone with dementia, these challenges feel even more pronounced as you navigate memory loss, behavioral changes, and constant vigilance. These statistics aren’t just numbers—they’re your daily reality.

What you need isn’t a reminder of how tough caregiving is; it’s actionable steps to prioritize your well-being. When you take care of yourself, you’re better equipped to care for your loved ones. Here are three strategies that pack a big punch: Sleep, Reframe, and Laugh.

Sleep

Caregiving often means late nights and early mornings, but sleep isn’t a luxury; it’s a necessity. Quality rest helps you recharge physically and mentally, improving your ability to manage stress and make sound decisions. Sleep deprivation, especially in caregivers of loved ones with dementia, can increase the risk of depression. Start with small changes: dim the lights, put your phone away, and create a calm bedtime routine. Even if eight hours isn’t feasible, any improvement in rest can have a big impact.

Reframe

No one can do it all, especially caregivers. Trying to check every box on your to-do list can leave you feeling defeated. Instead, reframe your expectations for yourself and others. It’s okay if the house isn’t spotless or dinner isn’t picture-perfect. Focus on what truly matters, like keeping your loved one safe and cared for, and let go of the rest.

And give yourself grace. If you burn the toast or forget an appointment, laugh it off. You’re human, not a superhero (though you’re close). Think of yourself as a juggler who occasionally drops a ball; as long as it’s not the one labeled “well-being,” you’re doing great.

Laugh

Laughter truly is medicine for the soul. It relieves stress, boosts your immune system, and provides a brief escape from caregiving’s intensity. This is especially important for dementia

caregivers, who face daily emotional strain. Make time for things that make you smile, like a favorite comedy or reminiscing about joyful memories. Sharing a laugh with your loved one

can strengthen your bond and bring lightness to difficult days.

Caregiving is one of the most selfless acts a person can undertake, but it shouldn’t come at the expense of your well-being. You can reclaim moments of balance and joy by embracing sleep, reframing, and laughter. Taking care of yourself isn’t just beneficial for you—it’s a gift to those who depend on you.