Anita talks to us about the importance of maintaining a consistent sleep routine.
A routine at bedtime is important now more than ever as many of us are finding our general day-to-day lives much different to what they used to be. Setting a regular time to go to bed is crucial as is getting up at the same time every day. Try not to nap during the day however tempting it may be!
During sleep we repair; our body gets a chance to relax and chill out. Our metabolism balances itself and specific chemicals re-adjust. Cortisol is a stress hormone which lowers while we are asleep. The sympathetic nervous system is the part of our brain that controls the fight, flight, freeze response and during sleep it gets a chance to unwind.
Poor sleep can lead to added anxiety and worry along with decreased concentration and fuzzy headedness. By making gradual adjustments to your sleep hygiene, over time you will start to notice increased energy levels and overall wellbeing.
These considerations could help contribute to a more healthy immune system, helping you feel sharp and more refreshed:
- Taking 20 minutes to wind down before going to bed. Turn the TV volume down, change into something comfortable and dim the lighting.
- Turn off your mobile phone. The light emitted by mobile devices affects the production of melatonin which controls our sleep-wake cycle.
- Consider practicing mindfulness. Mindfulness is useful in aiding relaxation.
- Ideally you will be in a quiet, dark room with no distractions. However, if you are triggered by the dark, try a night light and if you feel uncomfortable with silence try listening to some slow calming music.
- Remember that recreational drugs and alcohol affect sleep as does nicotine and caffeine.
