Pandemics and protests, famine, drought, flooding and wildfires…. sometimes it can feel like we are being bombarded with bad news on a daily basis. With the world seemingly in a state of chaos and crisis it’s no surprise that many are becoming distressed. During this uncertain time of grief and change, many, to put it simply, just aren’t feeling great. While feelings of anxiety and concern are normal during a crisis, this stress can impact people in a variety of ways especially with our ability to sleep well. It is normal to feel stressed occasionally, but chronic feelings of stress or ongoing low-level stress can cause the nervous system to maintain a heightened state of arousal for extended periods. Being in this state can severely impact physical and mental health in the long term.

Sleep is central to every aspect of our well-being, our physical health, our mental health, our productivity and our decision-making. Our world is facing huge crises on multiple fronts, and we need all the resilience, wisdom and sound decision making we can muster. We can’t take care of our world if we don’t take care of ourselves and that begins with sleep.

A few ideas to help

Switch off the TV at least an hour or more before bed, read, do something calming or listen to some relaxation and breathing recordings see https://www.maelotherapies.com/classes
Keep all electronics, including tablets, computers and mobiles, out of the bedroom and limit the use of electronics before bedtime. I also advocate removing a Fitbit when going to bed.
Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room. Ensure that your bedroom is comfortable, well ventilated with as little light and noise as possible.
Exercise regularly, but not right before bed. Exercise doesn’t need to cost you a penny. Go for a brisk walk every day. If you are working do it during your lunch break. If you use the bus walk to the next bus stop along the road instead of the closest one to you. Do your best to get around 10 thousand steps in a day but don’t beat yourself up if you don’t. Tomorrow is another day and exercise should be enjoyable, not a chore.
Following some lifestyle changes can also help such as adapting to a healthier diet, less alcohol and caffeine intake and seeking support from friends and family. If you have to have a daytime snooze try to limit this to 45 minutes. Try to set a time for bed and time for getting up and stick to it regardless of how much sleep you have had.
I sometimes suggest to my clients that they leave a pen and paper next to the bed and if they wake in the middle of the night with their mind churning, write it down even if it is just random words, pictures or feelings. They can then come back to it when they get up in the morning.
If you still cannot get a handle on the way stress is impacting your sleep, please see a professional for help. There are very effective ways of dealing with sleep problems without having to resort to medication however, it is always a good idea to seek the advice of your GP.

Quality sleep is crucial to ensure good health and quality of life. Extending our sleep period also improves our mental and body performances during the day and, last but not least, enhances our dreaming experience, as REM stages are mostly concentrated in the final portion of sleep, which is often curtailed by the urging rules of modern life. Please, don’t suffer in silence… you are doing more harm to your body by not getting the help that you need.

You are most welcome to contact me in this regard, let’s get your circadian rhythm back on track, Sound sleep is a vital, treasured function.

We are all facing unprecedented times. For a large number of people the current situation with Covid-19 in the UK has led to a greater sense of community as we all pull together and look out for each other. However for many the isolation and social distancing measures we are all having to adapt to have triggered heightened stress, anxiety, fear and depression.

It is imperative during this time to become more aware of self-care. Lowering your stress and anxiety levels and maintaining your physical wellbeing should be number one on your self-care list.

Exercise. If you are able to go out for your one hour of exercise a day then it is important that you do so. Whether it’s walking, jogging, cycling or something else, exercise will aid your physical wellbeing and help to lift your mood . If you are unable to leave your home due to self-isolation or other reasons, suitable stretching exercises, for seated or standing abilities, can be found on the internet. Try having a daily active dance around the lounge to your favourite tune. If you are fortunate enough to have a garden perhaps get into the habit of doing a few laps every day. Exercise will not only help lower the stress hormones but will also help you with sleep and improving your overall mental wellbeing.
Communication. Staying in touch with friends and loved ones is just as important, whether that is by phone or internet. Video calls enabling us to see the person that we are talking to makes it even more personal. Being part of a friend/family network gives you a sense of belonging and self-worth which can help you in tough times. Studies have found that men and women with the fewest social connections are more likely to suffer from depression and anxiety.
Listen to Soothing Music. Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too. Nature sounds can also be very calming. This is why they're often incorporated into relaxation and meditation music.
Deep Breathing. Mental stress activates your sympathetic nervous system, signaling your body to go into "fight-or-flight" mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration. The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel more peaceful. Certain breath work can also help your body increase its natural dopamine levels, improving your mood and sleep.

The bottom line. You don't have to tackle everything all at once. Identify one small step you can take to begin caring for yourself better. When you discover that you're neglecting a certain aspect of your life, create a plan for change. This plan will be unique to you and your needs. Self-care is vital for building resilience toward those stressful issues in life that you can't eliminate. Unfortunately, however, many people view self-care as a luxury, rather than a priority. Consequently, they're left feeling overwhelmed, tired, and ill-equipped to handle life's inevitable challenges. Don’t let this be you.