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.