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Finding Rest As a Carer

Caring for a loved one with an eating disorder (ED) can be exhausting, and getting quality sleep may feel impossible at times. Sleep is essential for your wellbeing, so here are some tips to help you rest.

Take care of your body:

  • Avoid caffeine after 4pm – check labels, as caffeine can be hidden in unexpected placed
  • Avoid heavy, spicy meals late in the evening, but don’t go to bed hungry
  • Limit alcohol, as it disrupts sleep
  • Regular movement, such as a brisk walk, gentle yoga or tai chi. Be mindful of how this may impact your loved one with an ED, and consider doing it privately.

Create a calming bedtime routine:

  • Have a soothing drink like camomile tea
  • Take a bath, or follow a simple nighttime self-care routine
  • Stick to a regular sleep schedule, even if disrupted one night
  • Avoid bright screens at least 1 – 2 hours before bed – try reading instead
  • Before sleeping, think of small moments of gratitude from your day, however small
  • Practice relaxed breathing (one hand on stomach, one on your heart, breathing deeply into your diaphragm)
  • Try to wake up the same time every morning

Make your bedroom a pleasant place to be:

  • Use soft lighting or a nightlight
  • Keep it clean and tidy
  • Add calming scents like lavender
  • Ensure your home feels secure to ease your mind
  • Use your bedroom only for sleep – avoid working or using devices in bed

If you wake up in the night:

  • Try a relaxation exercise or progressive muscle relaxation
  • Write down racing thoughts and revisit in the morning
  • If you have a partner, take turns managing nighttime disruptions

For more information, see the Guidelines for Better Sleep.

Prioritising your sleep is an act of self-care.


EDFA’s Fill The Gap counselling service provides FREE essential access to tailored, online, one-on-one counselling support for carers and young supporters (aged 10-17 years) of those with eating disorders, at any stage of the eating disorder journey, to support your wellbeing as you care for your loved one.

Book a Session Today!

Please contact contact Administrative Assistant Bailey Wightman on 03 9125 5670 or email bailey.wightman@edfa.org.au if you need support accessing the service. 

About Eating Disorders Families Australia 

Eating Disorders Families Australia (EDFA) is the only national organisation solely for carers and families of those with an eating disorder. EDFA provides support, EDucation, advocacy, and FREE online counselling services and annual membership. EDFA has a private Facebook forum, providing a safe place for eating disorder carers and family members to share experiences, seek advice and assistance, and find hope.